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Training Log Archive: BenSquire

In the 7 days ending Apr 28, 2019:

activity	#	time	miles		km		+m	load
Running	4	1:26:39	11.3	(7:40)	18.18	(4:46)		35.9
Cycling	4	1:10:00
Orienteering	2	1:06:22	7.7	(8:37)	12.39	(5:21)		38.8
Stretching/Rolling	4	58:00
Strength & Conditioning	2	44:00						13.2
Swimming	1	30:00						9.0
Drills	3	23:22	1.63	(14:18)	2.63	(8:53)		11.7
Total	13	6:18:23	20.63		33.2			108.6
[1-5]	7	4:10:23

1:54

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Sunday Apr 28, 2019 #

4 PM

Running 13:08 [2] 2.7 km (4:52 / km)
shoes: Sauconys Ride ISO

Drills 10:39 [3] 1.1 km (9:41 / km)
shoes: Sauconys Ride ISO

Some drills + Strides

Legs feeling decent and don't seem to be stiff anymore

Running 7:24 [3] 1.65 km (4:29 / km)
shoes: Sauconys Ride ISO

Stretching/Rolling warm up/down 8:00 [0]

Saturday Apr 27, 2019 #

4 PM

Orienteering 38:10 [3] 7.26 km (5:15 / km)
shoes: Sauconys Ride ISO

Bit of O round rushcliffe CP

Legs a bit tired and somehow messed up twice on the windows map but all fine in the end

9 PM

Strength & Conditioning 22:00 [2]

Friday Apr 26, 2019 #

Note
(rest day)

8 AM

Cycling (Bike to School and back) 15:00 [0]

10 PM

Stretching/Rolling 20:00 [0]
(rest day)

Calves very tight and generally stiff

Thursday Apr 25, 2019 #

8 AM

Cycling (Bike to School and back) 15:00 [0]

5 PM

Stretching/Rolling 10:00 [0]

Getting my calves in shape for a track session

7 PM

Running warm up/down 3:12 [2] 0.64 km (5:00 / km)
shoes: Sauconys Ride ISO

Drills 9:43 [3] 1.13 km (8:36 / km)
shoes: Sauconys Ride ISO

Running 22:30 [4] 5.27 km (4:16 / km)
shoes: Sauconys Ride ISO

Track session - 2 * 600, 3 * 400

Did the 600s hard to try and wake the legs up then cruised round the 400s . Felt slightly uncomfortable running and very stiff but moving along at a decent pace.

1:56, 1:55
77, 79, 81

Running 5:00 [4] 1.35 km (3:42 / km)
shoes: Sauconys Ride ISO

~5 min rest then a 5 min grass tempo whilst the rest of the group did 200s.

Legs felt pretty good, was able to keep a decent pace even after the intervals before hand

Running warm up/down 6:15 [1] 1.07 km (5:50 / km)
shoes: Sauconys Ride ISO

Tight achilles and quite stiff

Wednesday Apr 24, 2019 #

8 AM

Cycling (Bike to School and back) 20:00 [0]

6 PM

Running 17:33 [2] 3.7 km (4:45 / km)
shoes: ASICS Columbus 18

Easy jog to pool - feeling better than expected

Swimming 30:00 [2]

Standard stuff

Running 4:50 [2] 1.0 km (4:50 / km)
shoes: ASICS Columbus 18

Achilles a tad tight (probably not helped be the old shoes) and a bit tired so went straight home

9 PM

Strength & Conditioning 22:00 [2]

Stretching/Rolling 20:00 [0]

Tuesday Apr 23, 2019 #

8 AM

Cycling (Bike to School and back) 20:00 [0]
(rest day)

Quite tired today

Monday Apr 22, 2019 #

10 AM

Running warm up/down 6:47 [1] 0.8 km (8:29 / km)
shoes: Inov8 X-talons 212 #2

Drills 3:00 [3] 0.4 km (7:30 / km)
shoes: Inov8 X-talons 212 #2

Orienteering 28:12 [4] 5.13 km (5:30 / km)
shoes: Inov8 X-talons 212 #2

JK Relay

Went out hard to try and stick with the front group but messed up 2 so was just a solo slog from there. Nav was average and legs didn't have much in so wasn't much fun. Result didn't matter as I was the only one on my team but slightly disappointed with my performance

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