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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending Apr 11:

activity # timemileskm+mload
  Running6 3:39:42 27.49(8:00) 44.24(4:58) 24457.3
  Orienteering3 2:22:39 12.44(11:28) 20.02(7:08) 20235.9
  Strength & Conditioning2 1:00:00
  Cycling1 40:00
  Stretching/Rolling1 15:00
  Total10 7:57:21 39.93 64.26 44593.2
  [1-5]7 5:15:01

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MoTuWeThFrSaSu

Sunday Apr 11 #

10 AM

Running warm up/down 12:28 intensity: (1:30 @0) + (5:05 @1) + (5:09 @2) + (44 @3) 2.57 km (4:51 / km) +51m 4:25 / km
ahr:150 max:169 shoes: Inov8 X-Talon 212 #3

Orienteering 55:35 intensity: (14 @0) + (13 @1) + (2:04 @2) + (53:02 @3) + (2 @4) 8.9 km (6:15 / km) +202m 5:37 / km
ahr:177 max:186 shoes: Inov8 X-Talon 212 #3

SYO Tankersly Event - 11th

Decent run. Pretty clean just need to work on exit direction and control flow. Few sketchy descents I lost a bit of time on as well.

route

Running warm up/down 11:23 intensity: (1:20 @0) + (9:37 @1) + (1 @2) + (25 @3) 2.02 km (5:38 / km) +30m 5:14 / km
ahr:144 max:156 shoes: Saucony Ride ISO 2

Saturday Apr 10 #

11 AM

Running warm up/down 15:19 intensity: (6:54 @0) + (7:57 @1) + (28 @3) 0.9 km (17:06 / km)
ahr:132 max:152 shoes: Inov8 X-Talon 212 #3

Orienteering 59:57 intensity: (15:36 @0) + (37:50 @1) + (3:01 @2) + (3:30 @3) 7.51 km (7:59 / km)
ahr:143 max:161 shoes: Inov8 X-Talon 212 #3

Morning exercises

Bit complacent on the compass work, not taking good enough sightings. Map memory and Talk O pretty good though. Stomach starting to go towards the end of the talk O
1 PM

Orienteering 27:07 intensity: (10:12 @0) + (14:51 @1) + (59 @2) + (1:05 @3) 3.61 km (7:31 / km)
ahr:138 max:163 shoes: Inov8 X-Talon 212 #3

Jog round a longer course before stomach starting feeling awful. Not sure why but pretty annoying. Nav alright beforehand though

Friday Apr 9 #

4 PM

Running 27:50 intensity: (3:55 @0) + (8:42 @1) + (13:57 @2) + (1:16 @3) 5.82 km (4:47 / km)
ahr:150 max:166 shoes: Saucony Ride ISO 2

Recovery 25. Felt decent

Thursday Apr 8 #

1 PM

Running warm up/down 14:04 intensity: (2:27 @0) + (5:26 @1) + (5:27 @2) + (44 @3) 2.81 km (5:01 / km) +8m 4:57 / km
ahr:149 max:166 shoes: Nike Pegasus 36 #2

Running 31:41 intensity: (11 @0) + (28 @1) + (1:24 @2) + (28:57 @3) + (41 @4) 8.06 km (3:56 / km)
ahr:180 max:187 shoes: Nike Pegasus 36 #2

5 mile tempo

Not feeling particularly up for this but decided I'd grind it out. First 2k was into a heft wind and dug myself into a bit of a hole trying to stay at a decent pace. Took a minute at the turn around point then got into a nice rhythm after that. Pace never really inspiring but threshold work still leaving a lot to be desired

Running 6:08 intensity: (29 @0) + (2:45 @1) + (2:34 @2) + (20 @3) 0.97 km (6:19 / km)
ahr:153 max:170 shoes: Nike Pegasus 36 #2

6 x 20s strides

Running warm up/down 10:27 intensity: (26 @0) + (2:10 @1) + (7:31 @2) + (20 @3) 2.1 km (4:59 / km)
ahr:156 max:164 shoes: Nike Pegasus 36 #2

Wednesday Apr 7 #

12 PM

Running 42:18 intensity: (1:07 @0) + (6:21 @1) + (32:00 @2) + (2:50 @3) 8.81 km (4:48 / km) +154m 4:25 / km
ahr:160 max:172 shoes: Saucony Ride ISO 2

Easy 40 round sharphill. Chest still a bit tight but other than that alright. But flat to start but perked up towards the end

Strength & Conditioning 30:00 [0]

11 PM

Stretching/Rolling 15:00 [0]

Tuesday Apr 6 #

3 PM

Running 38:04 intensity: (2:59 @0) + (10:05 @1) + (25:00 @2) 8.2 km (4:39 / km) +1m 4:38 / km
ahr:158 max:184 shoes: Saucony Ride ISO 2

Easy 40 + strides

Felt pretty average. Just about over this cold but a bit of a cough still hanging around. Snow started coming in heavily as I started the strides so was running into horizontal snow for the first couple reps. 5 x 360 (1) round the cricket pitch in some new spikes, moving decently

Running (Strides) 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Matumbo 3

Monday Apr 5 #

11 AM

Cycling 40:00 [0]
(rest day)

Bike with a mate. Probably out for ~70 mins but not working hard. Really cold
7 PM

Strength & Conditioning 30:00 [0]

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