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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending Jul 28:

activity # timemileskm+m
  Orienteering10 6:45:10 28.5(14:13) 45.86(8:50)
  Running12 3:04:52 16.68(11:05) 26.84(6:53)
  Drills3 33:00 1.22(26:58) 1.97(16:45)
  Stretching/Rolling1 10:00
  Total12 10:33:02 46.4 74.67
  [1-5]12 10:23:02

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MoTuWeThFrSaSu

Sunday Jul 28 #

1 PM

Running warm up/down 14:12 [2] 1.34 km (10:36 / km)
shoes: Inov8 X-talons 212 CL

Orienteering race (S6D Day 1) 1:00:58 [5] 7.47 km (8:10 / km)
shoes: Inov8 X-talons 212 CL

12th

Clean through the first few controls then sort of lost it from there. Didn't trust my compass to 8 and was wondering around a bit then Emus caught me and Jamie which meant I rushed out of controls. Big mistake to 10 due to no plan then dodgy direction out of 13 and not even sure what happened to 16. Overall just not a great run.

Running warm up/down 5:33 [2] 0.86 km (6:27 / km)
shoes: Inov8 X-talons 212 CL

Saturday Jul 27 #

Note
(rest day)

Friday Jul 26 #

11 AM

Running warm up/down 6:04 [1] 0.71 km (8:33 / km)
shoes: Inov8 X-talons 212 CL

Orienteering 28:27 [5] 4.6 km (6:11 / km)
shoes: Inov8 X-talons 212 CL

3rd leg relay sim @ North Grandish

NOC somehow made a team together and two solid runs sent me out first on last leg. Clean through the first few, questionable long leg then small misses in the technical parts as I couldn't see the controls.Messed up 9 by ~2 mins as I was to low (dodgy direction) then made a parallel error. After that that I got caught at 10 by the leading bunch, took a good line to 11 then joined Pete Bray's Pain train for the rest of the way. Fell away on the last leg then struggled back. Average run but some good things to take from it.

Running warm up/down 5:35 [1] 0.6 km (9:18 / km)
shoes: Inov8 X-talons 212 CL

3 PM

Running warm up/down 4:44 [1] 0.42 km (11:16 / km)
shoes: Inov8 X-talons 212 CL

Orienteering 40:13 [2] 5.04 km (7:59 / km)
shoes: Inov8 X-talons 212 CL

Cruise around the middle @ Alvie

Two errors from not trusting the compass enough but nice and clean through the rest of it. pretty good nav today :)

Running warm up/down 5:28 [1] 1.01 km (5:25 / km)
shoes: Inov8 X-talons 212 CL

w/ Scarlet
5 PM

Running 32:07 [2] 6.0 km (5:21 / km)
shoes: Nike Pegasus 36

Group trip down to Loch morlich and back. Niggly..

Thursday Jul 25 #

10 AM

Running warm up/down 7:31 [1] 0.86 km (8:44 / km)
shoes: Nike Pegasus 36

Slighty rushed

Orienteering 17:32 [4] 3.69 km (4:45 / km)
shoes: Nike Pegasus 36

Forres Sprint

Pretty Average. Nav decent, couldn't see a couple blocked alleyways causing hesitation but apart from that fine. Pace not really there though

Running warm up/down 11:19 [1] 1.54 km (7:21 / km)
shoes: Nike Pegasus 36

1 PM

Running warm up/down 5:45 [1] 0.59 km (9:45 / km)
shoes: Inov8 X-talons 212 CL

Again slightly rushed

Orienteering 55:50 [4] 7.24 km (7:43 / km)
shoes: Inov8 X-talons 212 CL

Culbin Long Practice

Fairly scrappy through the first few then lacked a full plan to 3 leading to a phat hesitation half way there. Nailed the long leg to 5 then spiked 6,7&8(If it had been in the right place) afterwards. Was struggling in the heat and feeling a bit bonky at 8 so called it a day there and just jogged back from there

Orienteering warm up/down 6:01 [2] 0.76 km (7:55 / km)
shoes: Inov8 X-talons 212 CL

After a bit of food and water went back out for the last two I missed. Average Nav

Wednesday Jul 24 #

10 AM

Running warm up/down 6:15 [2] 1.02 km (6:08 / km)
shoes: Inov8 X-talons 212 CL

Drills 15:00 [1] 0.67 km (22:23 / km)
shoes: Inov8 X-talons 212 CL

Orienteering 34:54 [2] 2.46 km (14:11 / km)
shoes: Inov8 X-talons 212 CL

Talk O w/ Tom

Good Plans for most but rushed out of one and went completely the wrong direction

Running warm up/down 8:17 [2] 1.05 km (7:53 / km)
shoes: Inov8 X-talons 212 CL

2 PM

Running warm up/down 10:27 [2] 1.05 km (9:57 / km)
shoes: Inov8 X-talons 212 CL

Orienteering 46:31 [3] 4.06 km (11:27 / km)
shoes: Inov8 X-talons 212 CL

Map Memory w/ Pete

Nice and completely clean through the first loop w/ good planning and execution but lost focus on the second one and direction went off a bit.

Main learning points from today were that my direction was what is letting me down. My plans and picture are good enough, it's mostly just my direction.

Tuesday Jul 23 #

11 AM

Running warm up/down 4:59 [1] 0.77 km (6:28 / km)
shoes: Inov8 X-talons 212 CL

Drills 15:00 [2] 1.0 km (15:00 / km)
shoes: Inov8 X-talons 212 CL

Orienteering 21:44 [2] 1.72 km (12:38 / km)
shoes: Inov8 X-talons 212 CL

Compass Star - Pretty good, always accurate within ~10m, just need to remember to have the compass infrount of me when taking bearings otherwise I'll be left of the control

Orienteering 20:00 [1] 1.1 km (18:11 / km)
shoes: Inov8 X-talons 212 CL

Windows course w/Pete

Quite scrappy, especially in the most minging part of Rosile. Need to remember to look far ahead when taking bearings
2 PM

Running warm up/down 7:42 [1] 0.8 km (9:37 / km)
shoes: Inov8 X-talons 212 CL

Orienteering 35:54 [2] 3.24 km (11:05 / km)
shoes: Inov8 X-talons 212 CL

No Compass work @ the nice part of Rosile

Pretty much all fine, slight mess up in the low vis part but spiked 10/12 :)

Ankle took a bit of a battering after I couldn't be bothered to tape it up for the afternoon. Lesson learnt

Monday Jul 22 #

11 AM

Running warm up/down 7:05 [2] 1.43 km (4:57 / km)
shoes: Nike Pegasus 36

Drills 3:00 [3] 0.3 km (10:00 / km)
shoes: Nike Pegasus 36

Running race 10:59 [5] 3.0 km (3:40 / km)
shoes: Nike Pegasus 36

BOF 3k TT - 10:59

Meh average. Legs lacking any higher end speed but to be expected after over a month since anything this quick. Shit pacing aswell..

Running warm up/down 8:00 [2] 1.36 km (5:53 / km)
shoes: Nike Pegasus 36

Stretching/Rolling 10:00 [0]

3 PM

Running warm up/down 15:07 [2] 1.4 km (10:48 / km)
shoes: Nike Pegasus 36

Orienteering 37:06 [3] 4.48 km (8:17 / km)
shoes: Inov8 X-talons 212 CL

Moor of Alvie Technical Assesment

Good run overall. Clean through to 8 then a bit of hesitation then slightly scrappy after that but nothing major. Very happy with this after 3 months of no O

Running warm up/down 7:43 [2] 1.03 km (7:30 / km)
shoes: Inov8 X-talons 212 CL

Bonky WD w/ Ewan&Euan

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