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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending Nov 15, 2020:

activity # timemileskm+mload
  Running6 5:20:40 41.41(7:45) 66.64(4:49) 7591.9
  Strength & Conditioning3 3:00:00
  Stretching/Rolling3 55:00
  Cycling2 39:220.8
  Total10 9:55:02 41.41 66.64 7592.6
  [1-5]6 4:55:26

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MoTuWeThFrSaSu

Sunday Nov 15, 2020 #

1 PM

Running 1:02:20 intensity: (2:45 @0) + (20:32 @1) + (36:14 @2) + (2:49 @3) 13.34 km (4:40 / km)
ahr:154 max:168 shoes: Saucony Ride ISO 2

ap do be spitting facts here, sadly...

Easy hour with Dad round the big track. Had planned a bit more but L knee feeling a bit sore under the knee so cut it short a bit. Hopefully it's just a bit of tightness in quads/ hamstrings after the session in spikes

Saturday Nov 14, 2020 #

12 PM

Cycling 10:00 intensity: (5:44 @0) + (3:14 @1) + (27 @2) + (35 @3)
ahr:134 max:157

To the golf course

Running warm up/down 21:28 intensity: (7:38 @0) + (5:34 @1) + (6:46 @2) + (1:30 @3) 3.12 km (6:52 / km)
ahr:145 max:171 shoes: Saucony Ride ISO 2

Running 30:26 intensity: (2:54 @0) + (1:56 @1) + (1:42 @2) + (10:24 @3) + (13:30 @4) 6.84 km (4:27 / km) +22m 4:23 / km
ahr:175 max:191 shoes: Adidas distancestar

4 x mile (2)

Wanted to get a session on the golf course while uts closed so got a nice mile loop and ran that. Not feeling too great to start with but first rep was alright. Kinda faded from there but still some alright times. Pretty sure it was hillier than that and was quite rolling all the time aswell. Decent session

Running 8:35 intensity: (43 @0) + (4:02 @1) + (2:23 @2) + (1:27 @3) 1.44 km (5:57 / km) +2m 5:54 / km
ahr:154 max:179 shoes: Adidas distancestar

5 x 30s hill strides

ap done me dirty here
C • Attackpoint 2

Running warm up/down 10:58 intensity: (1:39 @0) + (7:09 @1) + (1:13 @2) + (57 @3) 1.98 km (5:33 / km) +13m 5:23 / km
ahr:147 max:158 shoes: Saucony Ride ISO 2

Cycling 9:22 [0]
ahr:111 max:128

back home

Friday Nov 13, 2020 #

4 PM

Cycling 20:00 [0]
ahr:107 max:117

Strength & Conditioning (B) 1:00:00 [0]

10 PM

Stretching/Rolling 15:00 [0]

Thursday Nov 12, 2020 #

4 PM

Running warm up/down 21:16 intensity: (7:19 @0) + (5:25 @1) + (7:19 @2) + (1:13 @3) 3.38 km (6:18 / km)
ahr:146 max:169 shoes: Nike Pegasus 36 #2

Running 32:31 intensity: (55 @1) + (1:28 @2) + (29:49 @3) + (19 @4) 8.22 km (3:57 / km)
ahr:178 max:186 shoes: Nike Pegasus 36 #2

4 x 7 (90s) on the grass

Took a headtorch this time so was able to actually finish the session. Net feeling the greatest before hand but alright once I got going. Paces pretty unimpressive but nice and consistent. Niggles best they've been in a few weeks as well which is nice.

hr zones seem to be a bit low now which makes sense considering its almost been a year since the tests. Will be interesting to see how much they've changed when I get tested again

Running warm up/down 11:33 intensity: (1:16 @0) + (5:07 @1) + (3:24 @2) + (1:46 @3) 2.27 km (5:05 / km) +3m 5:03 / km
ahr:150 max:161 shoes: Nike Pegasus 36 #2

10 PM

Stretching/Rolling 20:00 [0]

Wednesday Nov 11, 2020 #

4 PM

Running 43:59 intensity: (1:29 @0) + (16:23 @1) + (20:17 @2) + (5:50 @3) 9.13 km (4:49 / km) +36m 4:43 / km
ahr:154 max:168 shoes: Saucony Ride ISO 2

Easy to the golf course and back. Measured a nice mile XC loop on the golf course which should be nice for some reps. Would be lovely to have an actual XC race there but not sure the golfers would agree

Strength & Conditioning (A) 1:00:00 [0]

Tuesday Nov 10, 2020 #

4 PM

Running 48:48 intensity: (1:55 @0) + (4:54 @1) + (24:24 @2) + (17:35 @3) 11.13 km (4:23 / km)
ahr:164 max:175 shoes: Nike Pegasus 36 #2

Steady 50 along the river

Feeling pretty good and hr nice and low. Faded a bit towards the end but was getting dark and stomach was a bit dodge

Monday Nov 9, 2020 #

4 PM

Running 28:46 intensity: (1:52 @0) + (9:26 @1) + (14:23 @2) + (3:05 @3) 5.78 km (4:59 / km)
ahr:153 max:163 shoes: Saucony Ride ISO 2

Easy 30. Quite niggles to start with but eased off and actually feeling way better afterwards. Pretty tired though

Strength & Conditioning (B) 1:00:00 [0]

10 PM

Stretching/Rolling 20:00 [0]

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