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Training Log Archive: BenSquire

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running7 2:07:27 14.97(8:31) 24.09(5:17)
  Stretching/Rolling6 1:20:00
  Strength & Conditioning3 55:00
  Orienteering3 53:42 6.25(8:35) 10.06(5:20)
  Swimming1 30:00
  Drills4 27:43 1.52(18:17) 2.44(11:22)
  Cycling1 14:09
  Total13 6:28:01 22.74 36.59
  [1-5]10 5:08:01

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MoTuWeThFrSaSu

Sunday Sep 15 #

12 PM

Running 10:12 [2] 1.45 km (7:02 / km)
shoes: Inov8 X-talons 212 CL

Drills 4:25 [2] 0.29 km (15:14 / km)
shoes: Inov8 X-talons 212 CL

Arrived a bit late so not the full stuff

Orienteering 27:19 [5] 4.17 km (6:33 / km)
shoes: Inov8 X-talons 212 CL

British Middle Champs - 8th

Feeling decent at the start and but was fairly slow through the first section, losing ~20s at 2 from hesitancy and being the wrong side of some scree. Didn't have the right picture on 17 and lost ~10s then similarly for 8 where I was a bit high and lost ~60s. Big climb from 9 killed the legs a bit but the nav stayed clean for the rest of it apart from being slightly high on 20.

Overall fairly happy with the run. A bit disappointed to be so far behind the winners but nav not perfect and legs still get a lot to work on. Decent weekend though overall but some stuff to take away.

rg: http://www.derwentvalleyorienteers.org.uk/results/...
9 PM

Stretching/Rolling 10:00 [0]

Saturday Sep 14 #

11 AM

Running warm up/down 8:31 [1] 1.24 km (6:52 / km)
shoes: Asics Patriot 10

Drills 7:29 [2] 0.75 km (9:59 / km)
shoes: Asics Patriot 10

Orienteering 13:52 [5] 3.15 km (4:24 / km)
shoes: Asics Patriot 10

British Sprint Qualifier- 1st

Feeling pretty flat beforehand but started alright. Was mostly good but slightly scrappy, especially within the control circle. Started to slow down slightly and then was clean through the last few. Knew I'd tried too hard but just wanted to make sure I got into the final.

Running 6:28 [1] 1.05 km (6:10 / km)
shoes: Asics Patriot 10

2 PM

Running warm up/down 7:58 [1] 1.38 km (5:46 / km)
shoes: Asics Patriot 10

Drills 7:04 [2] 0.58 km (12:11 / km)
shoes: Asics Patriot 10

Orienteering 12:31 [5] 2.74 km (4:34 / km)
shoes: Asics Patriot 10

British Sprint Finals - 4th - +1:01, +0:02 3rd

Was feeling a bit better for this and was relatively clean throughout first ones. Planning wasn't great but managed it hold it together. Got confused coming out of 5 and almost made a Parrellel error but checked before it got too far. Still lost ~20s there. Lost map contact a bit on 9 and was stood in a courtyard on the way to 9 for ~30s. Saw Sunley catching me up on the way out of 9 then he caught up by the spectator. But burn up for there round the last look only to find out I was 10s off 2nd and 2 off 3rd..

Overall pretty happy. Nav and speed don't seem to be quite there yet so to be that close to the podium is definatley positive and hopefully I can find another 2s tommorow

Running warm up/down 12:33 [1] 1.8 km (6:58 / km)
shoes: Nike Pegasus 36

9 PM

Stretching/Rolling 10:00 [0]

Friday Sep 13 #

4 PM

Running 15:38 [2] 3.1 km (5:03 / km)
shoes: Nike Pegasus 36

Shakeout. Feeling a bit sluggish

Stretching/Rolling 15:00 [0]

Thursday Sep 12 #

9 PM

Strength & Conditioning (Physio) 10:00 [1]
(rest day)

Felt pretty knackered all day but planned a rest day anyway

Wednesday Sep 11 #

5 PM

Running 5:42 [1] 1.0 km (5:42 / km)
shoes: Nike Pegasus 36

Drills 8:45 [2] 0.82 km (10:40 / km)
shoes: Nike Pegasus 36

Running 22:20 [5] 5.47 km (4:05 / km)
shoes: Nike Pegasus 36

10,5,1,1

Nice taper session for British. Not feeling too great but seemed to be moving decently. Legs not used to moving quickly with lack of speed work is need to get back into those type of sessions soon

Running warm up/down 6:11 [2] 1.05 km (5:53 / km)
shoes: Nike Pegasus 36

9 PM

Strength & Conditioning 30:00 [1]

Standard stuff + the new physio stuff

Stretching/Rolling 25:00 [0]

Tuesday Sep 10 #

Note

Saw a physio today just to see how well my body actually is at running. A few tightnesses and weaknesses to work on before i see him again so hopefully will get into a decent routine of doing them
7 PM

Running 4:50 [1] 0.95 km (5:05 / km)
shoes: Nike Pegasus 36

Swimming 30:00 [1]

Forgot how boring this was..

Running 5:00 [1] 1.0 km (5:00 / km)
shoes: Nike Pegasus 36

9 PM

Stretching/Rolling 10:00 [0]

Monday Sep 9 #

4 PM

Cycling 8:32 [1]

Running 22:04 [2] 4.6 km (4:48 / km)
shoes: Nike Pegasus 36

Easy Grass loop recovery.

Legs feeling pretty heavy but seemed to be moving pretty well. Calves feeling good for most of it. Heels slightly tight at the end so didn't push it and was fine.

Cycling 5:37 [1]

9 PM

Strength & Conditioning 15:00 [2]

Stretching/Rolling 10:00 [0]

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