Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending Sep 8:

activity # timemileskm+m
  Stretching/Rolling8 2:25:00
  Running5 2:20:48 17.09(8:14) 27.5(5:07)
  Cycling3 2:11:30
  Strength & Conditioning3 1:05:00
  Orienteering1 42:39 5.08(8:24) 8.17(5:13)
  Drills2 14:55 0.98(15:17) 1.57(9:30)
  Total11 8:59:52 23.14 37.24
  [1-5]9 6:34:52

«»
1:54
0:00
» now
MoTuWeThFrSaSu

Sunday Sep 8 #

4 PM

Cycling 11:43 [1]

There with Dad running

Running warm up/down 6:26 [2] 1.24 km (5:11 / km)
shoes: Nike Pegasus 36

Orienteering 42:39 [4] 8.17 km (5:13 / km)
shoes: Nike Pegasus 36

Meadows Sprintervals w/ Dad

Good fun on a great area. Moving well and nav alright, planning ahead not great and lost contact a couple times but apart from that fairly decent. Calves fine aswell

Running warm up/down 10:16 [3] 2.04 km (5:02 / km)
shoes: Nike Pegasus 36

+ 4*30s strides

Cycling 8:12 [1]

10 PM

Strength & Conditioning 15:00 [2]

Stretching/Rolling 20:00 [0]

Saturday Sep 7 #

3 PM

Cycling 1:30:33 [2]

30k - 19.9km/h

Easy spin to replace a long run this week. Felt good and not too boring
9 PM

Stretching/Rolling 10:00 [0]

Friday Sep 6 #

Note
(rest day)

Calves fairly tight this evening which wasn't ideal but expected.

Just going to do a massive taper for the British now to try and sort out my calves and get ready for the winter season. Probably should have done this slightly earlier but think it's safer to just get them sorted now rather than it bugging me through the winter. Also have a bit of a cold so hopefully that should be sorted out aswell
10 PM

Strength & Conditioning 15:00 [2]

Stretching/Rolling 25:00 [0]

Thursday Sep 5 #

5 PM

Cycling (There) 7:04 [1]

Running 8:30 [2] 1.74 km (4:53 / km)
shoes: Nike Pegasus 36

Drills 6:55 [2] 0.47 km (14:43 / km)
shoes: Nike Pegasus 36

Running 12:32 [3] 3.01 km (4:10 / km)
shoes: Nike Pegasus 36

Short Progression

R achilles felt v tight at the start of the WU and wasn't sure about doing the session but seemed to loosen off well so gave it a shot but decided to drop it straight away if there was any discomfort. Pacing wasn't great and struggled to get out of cruise pace but legs feeling decent. L achilles tightened up at the end of the 2nd K so just called it a day there to keep it safe. Felt fine on the WD but glad I didn't push it

Running warm up/down 4:09 [1] 0.8 km (5:11 / km)
shoes: Nike Pegasus 36

Cycling (Back) 13:58 [1]

Stretching/Rolling 10:00 [0]

Wednesday Sep 4 #

5 PM

Running 43:59 [2] 8.59 km (5:07 / km)
shoes: Nike Pegasus 36

Easy wet recovery

Got slightly lost on the golf course which wasn't great and achillies was a bit sore on the way back. Stopped and walked for a couple minutes and was alright after that but still not fantastic. Will see how it is tommorow..

Stretching/Rolling 25:00 [0]

Tuesday Sep 3 #

12 PM

Running 10:54 [3] 2.39 km (4:34 / km)
shoes: Nike Pegasus 36

Testing the achillies before track tonight - good enough

Stretching/Rolling 15:00 [0]

Pre&Post
7 PM

Running warm up/down 5:09 [1] 1.0 km (5:09 / km)
shoes: Nike Pegasus 36

Drills 8:00 [2] 1.1 km (7:16 / km)
shoes: Nike Pegasus 36

Running 33:33 [5] 5.6 km (5:59 / km)
shoes: Nike Pegasus 36

9,8,7,6,5,4,3,2(00) w/ Various recovery

Good group out today on and lovely newly laid track. Overcooked it slightly on the 900 and struggled for the rest, gradually falling away from the front group. Good session though and doesn't look like I've lost too much speed despite not going to track for a good 3 months.

900: 2:55
800: 2:31
700: 2:18
600: 1:53
500: 1:33
400: 1:14
300: 52
200: 33

Running warm up/down 5:20 [1] 1.09 km (4:54 / km)
shoes: Nike Pegasus 36

Was meant to do a final 100 but me and Ed were pretty knackered so just went for a bit more WD instead
10 PM

Stretching/Rolling 20:00 [0]

Monday Sep 2 #

9 PM

Strength & Conditioning 35:00 [2]
(rest day)

Stretching/Rolling 20:00 [0]

« Earlier | Later »