Attackpoint - performance and training tools for orienteering athletes

Training Log: BenSquire

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	7	6:44:49	54.67	(7:24)	87.99	(4:36)	1106	128.4
Strength & Conditioning	2	2:08:54
Cycling	1	20:02						1.0
Total	8	9:13:45	54.67		87.99		1106	129.3
[1-5]	8	6:21:04

2:16

0:00

Wednesday Jun 7 #

6 PM

Running warm up/down 11:54 2.38 km (5:01 / km) +51m 4:32 / km
ahr:137 max:162 shoes: Adidas SL20

Running 35:45 8.74 km (4:05 / km) +156m 3:45 / km
ahr:175 max:189 shoes: Adidas SL20

4 x 8 (90s)

Solid. With James for the first 2 feeling fairly strong then he started actually trying and quickly distanced me. Just about held it together, stomach a bit dodgy but kept it consistent enough. Strong session on a rolling loop

Running 11:39 2.21 km (5:16 / km) +50m 4:44 / km
ahr:147 max:159 shoes: Adidas SL20

Tuesday Jun 6 #

2 PM

Running 8:02 1.75 km (4:35 / km) +4m 4:32 / km
ahr:125 max:167 shoes: Saucony Triumph 19 #3

down to the gym

Running 1:02:00 [3] 12.5 km (4:58 / km) +577m 4:02 / km
ahr:140 max:179 shoes: Saucony Triumph 19 #3

Steady uphill. Same as last week but bit tireder so bit slower and cut the 10% slightly at the end. No stress, still some good work. V sweaty

Strength & Conditioning 1:01:45 [0]

Got off to a bad start when a gym staff asked if I was in the active teens session ie under 16... bit tired post treadmill but got it done

Running 4:14 0.92 km (4:35 / km)
ahr:143 max:153 shoes: Saucony Triumph 19 #3

Back. Hungry

Monday Jun 5 #

4 PM

Running 39:45 8.43 km (4:43 / km) +5m 4:42 / km
ahr:147 max:170 shoes: Saucony Triumph 19 #3

ez grass laps. Feeling decent, hammy still a bit tight so took the strides easy

Sunday Jun 4 #

12 PM

Running 1:25:23 20.11 km (4:15 / km) +79m 4:10 / km
ahr:159 max:179 shoes: Saucony Triumph 19 #3

Long run ft a 5 mile pick up. Nice one. Moving well so decided to add a bit of steadiness round the reservoir. Worked into it and moving nicely by the end. Legs bit flatter afterwards but still generally ok. Bit longer than planned but no fuss, do just need to get fit now

Saturday Jun 3 #

10 AM

Running warm up/down 23:24 3.68 km (6:21 / km) +41m 6:01 / km
ahr:141 max:171 shoes: Saucony Triumph 19 #3

Running 39:55 9.77 km (4:05 / km) +41m 4:00 / km
ahr:169 max:191 shoes: Nike Vaporfly Next%

6 x 3 (2) + 3 lap tempo

With Larry on metch for the session. He's been injured but in better shape than I thought he'd be in so not quite on pace with him. Out a bit fast and struggled through, paces not amazing but not done enough work at this pace, good enough for now. Decided to add some more TOF with a bit of tempo at the end and felt incredibly smooth, v nice. good work

Running 12:47 2.6 km (4:55 / km) +5m 4:52 / km
ahr:152 max:167 shoes: Saucony Triumph 19 #3

Friday Jun 2 #

9 AM

Running 7:05 1.61 km (4:24 / km)
ahr:139 max:151 shoes: Saucony Triumph 19 #3

Got the time wrong for a meeting with Dean so had to jog down. Hammy fine

10 AM

Cycling 20:02
ahr:127 max:141

Short spin. Bit tired and forgot water so not the 30 planned but not too fussed with the run there. Sauna after

Thursday Jun 1 #

4 PM

Running 1:02:56 13.27 km (4:44 / km) +98m 4:34 / km
ahr:143 max:166 shoes: Saucony Triumph 19 #3

easy hour round a lovely loop. Both hamstrings pretty tight to start but eased off and pretty much fine the whole way. Slight sensation every now and then but no pain and never getting any worse so all good. Feeling fairly tired but got through it ok

Strength & Conditioning 1:07:09 [0]
ahr:85 max:112

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