Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending Apr 14, 2019:

activity	#	time	miles		km		+m	load
Orienteering	5	4:10:16	22.53	(11:06)	36.26	(6:54)		123.7
Running	7	2:03:54	15.06	(8:14)	24.23	(5:07)		42.1
Strength & Conditioning	3	48:00						17.4
Stretching/Rolling	3	32:00
Swimming	1	25:00						7.5
Cycling	1	18:13						1.8
Drills	1	10:55	0.62	(17:34)	1.0	(10:55)		3.3
Running (Race)	1	5:12	0.99	(5:14)	1.6	(3:15)		5.2
Total	14	8:33:30	39.2		63.09			200.9
[1-5]	13	8:01:30

2:13

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Sunday Apr 14, 2019 #

11 AM

Running warm up/down 4:58 [2] 0.61 km (8:09 / km)
shoes: Inov8 X-talons 212 #2

Orienteering 1:10:56 [3] 9.94 km (7:08 / km)
shoes: Inov8 X-talons 212 #2

More work on the compass

Few bananas but mostly fine

Orienteering warm up/down 13:35 [2] 1.79 km (7:35 / km)
shoes: Inov8 X-talons 212 #2

Control Collecting

Saturday Apr 13, 2019 #

11 AM

Running warm up/down 4:50 [2] 0.54 km (8:57 / km)
shoes: Inov8 X-talons 212 #2

Orienteering 34:57 [3] 4.49 km (7:47 / km)
shoes: Inov8 X-talons 212 #2

Head to Head 'racing'

All good apart from one big direction error

Orienteering 18:01 [2] 2.74 km (6:35 / km)
shoes: Inov8 X-talons 212 #2

Slopes exercise

Way too high on one - more dodgy direction

Orienteering warm up/down 12:27 [2] 1.47 km (8:28 / km)
shoes: Inov8 X-talons 212 #2

Direction a bit better

2 PM

Orienteering 50:17 [3] 6.28 km (8:00 / km)
shoes: Inov8 X-talons 212 #2

Worked on bearings - got a bit better

6 PM

Orienteering 13:18 [3] 2.2 km (6:03 / km)
shoes: Inov8 X-talons 212 #2

Sprint relay - Tired legs

Friday Apr 12, 2019 #

4 PM

Running 33:17 [2] 6.61 km (5:02 / km)
shoes: Sauconys Ride ISO

Easy recovery jog up to Sharphill and back.

Bit tired but generally not too bad. Looking forward to the weekend in Malham

9 PM

Strength & Conditioning 12:00 [2]

Thursday Apr 11, 2019 #

3 PM

Cycling (There) 8:30 [1]

Running warm up/down 6:46 [2] 1.31 km (5:10 / km)
shoes: Sauconys Ride ISO

Orienteering 36:45 [4] 7.35 km (5:00 / km)
shoes: Sauconys Ride ISO

Meadows Sprintervals

Really good area, with not much time to plan ahead. A few hesitations and maybe a few dodgy routes but overall good. Tried to make sure that I didn't leave the control without a plan and kept to that for most controls. Legs quite tired but overall happy with the session.

Running warm up/down 5:09 [2] 1.02 km (5:03 / km)
shoes: Sauconys Ride ISO

Cycling 9:43 [1]

5 PM

Stretching/Rolling 9:00 [0]

Strength & Conditioning 15:00 [3]

Wednesday Apr 10, 2019 #

12 PM

Swimming 25:00 [2]

Tired swim - no lanes so had to swim round quite a lot of people

Tuesday Apr 9, 2019 #

12 PM

Running warm up/down 5:30 [1] 0.9 km (6:07 / km)
shoes: Sauconys Ride ISO

Running 15:00 [4] 3.5 km (4:17 / km)
shoes: Sauconys Ride ISO

Relaxed 5 * 2 (1) @ ~10k pace

Legs felt quite flat and tired but was getting a decent pace. Have a mile race this evening but wanted to get a but of a longer session in so that's why the slightly shorter session

Distance per rep (aiming for 0.5):
0.52, 0.46, 0.54, 0.51, 0.52

Running warm up/down 5:36 [2] 1.1 km (5:05 / km)
shoes: Sauconys Ride ISO

7 PM

Running warm up/down 8:10 [2] 1.71 km (4:47 / km)
shoes: Sauconys Ride ISO

Drills 10:55 [2] 1.0 km (10:55 / km)
shoes: Adidas distancestar

Running (Race) 5:12 [5] 1.6 km (3:15 / km)
shoes: Adidas distancestar

RAC mile race

Was in the top race after being promoted at the last minute. Managed to hold on to the pack for 3 laps but I dropped off as it spread out on the last lap.

Felt quite good, better than earlier, and a decent time for the first race of the season

Running warm up/down 9:10 [2] 1.74 km (5:16 / km)
shoes: Sauconys Ride ISO

Achillies tight and inside of R knee a bit sore again

9 PM

Stretching/Rolling 15:00 [0]

Monday Apr 8, 2019 #

4 PM

Running 25:28 [2] 5.19 km (4:54 / km)
shoes: Sauconys Ride ISO

Easy recovery in the sun

Legs a bit tired but fine apart from that

Stretching/Rolling 8:00 [0]

9 PM

Strength & Conditioning 21:00 [2]

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