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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending May 23:

activity # timemileskm+mload
  Running7 3:03:47 23.87(7:42) 38.41(4:47) 12843.3
  Orienteering4 2:17:55 14.24(9:41) 22.92(6:01) 48346.2
  Strength & Conditioning1 35:00
  Cycling1 20:00
  Stretching/Rolling1 20:00
  Total9 6:36:42 38.11 61.33 61189.5
  [1-5]8 4:45:26

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MoTuWeThFrSaSu

Sunday May 23 #

11 AM

Running warm up/down 12:25 intensity: (3:59 @0) + (6:42 @1) + (43 @2) + (1:01 @3) 2.16 km (5:45 / km) +48m 5:11 / km
ahr:141 max:168 shoes: Inov8 X-Talon G210

w/ Tom

Orienteering 51:56 intensity: (16 @0) + (10 @1) + (9:12 @2) + (42:14 @3) + (4 @4) 9.04 km (5:45 / km) +322m 4:53 / km
ahr:174 max:186 shoes: Inov8 X-Talon G210

Chinley Churn Short Brown.

Aim was to take this decently hard and see what the nav was like under a bit of pressure. Bit off line on the first couple but was most just trying to find trods through the nettles. Wait straight to 4 but drifted off line which wasn't awful but probably lost ~30s. Slight error on 7 missing the path then had poor exit direction and was too low for 10. Not confident enough in the bearing to 13 then drifted a bit off line on the hill to 15.

Overall a solid run, few bits to clean up as could probably have taken ~2 mins off the time.

route

Running warm up/down 11:07 intensity: (7:57 @0) + (2:41 @1) + (29 @3) 1.84 km (6:02 / km) +20m 5:44 / km
ahr:133 max:145 shoes: Nike Pegasus 36 #2

Saturday May 22 #

11 AM

Orienteering 42:55 intensity: (4:29 @0) + (18:05 @1) + (18:10 @2) + (2:11 @3) 6.28 km (6:50 / km) +70m 6:29 / km
ahr:151 max:172 shoes: Inov8 X-Talon G210

few contour only exercises. Few bananas but generally not too bad. Nice area
2 PM

Running warm up/down 7:17 intensity: (7:11 @0) + (5 @1) + (1 @3) 0.9 km (8:04 / km)
ahr:120 max:141 shoes: Inov8 X-Talon G210

Orienteering 26:38 intensity: (38 @0) + (27 @1) + (7:42 @2) + (16:14 @3) + (1:37 @4) 4.6 km (5:47 / km) +63m 5:25 / km
ahr:172 max:189 shoes: Inov8 X-Talon G210

mass start courses. Took them steady and nav was clean other than getting confused by an unmarked earth wall

Friday May 21 #

5 PM

Running 45:30 intensity: (1:07 @0) + (5:29 @1) + (37:20 @2) + (1:34 @3) 10.03 km (4:32 / km) +24m 4:29 / km
ahr:160 max:169 shoes: Saucony Ride ISO 2

easy 45. Feeling pretty average. Awful weather and jacket soaked through by the end which wasn't too useful

Thursday May 20 #

3 PM

Running 9:59 intensity: (43 @0) + (3:16 @1) + (4:50 @2) + (1:10 @3) 2.27 km (4:24 / km)
ahr:153 max:167 shoes: Saucony Ride ISO 2

Shakeout. Feeling alright
6 PM

Running warm up/down 16:05 intensity: (4:45 @0) + (5:33 @1) + (3:35 @2) + (2:12 @3) 2.88 km (5:36 / km)
ahr:147 max:177 shoes: Nike Pegasus 36 #2

Running race 9:48 [4] 3.0 km (3:16 / km)
ahr:147 max:160 shoes: Nike Matumbo 3

Leeds BMC 3000 - 9:48

Absolutely awful weather. Not feeling particularly sharp then got pretty cold waiting to be up in lanes. Sat in at the start and felt comfy enough at the back of a pack. Went through 1k in 3:10 so bang on pace but then let the pack get away from me. Should have worked harder here to try and and stick onto the back. Slowed from there and did ~3:18s for the next 2ks. Disappointing but poor conditions and maybe don't quite have the speed I thought. Decent enough through for selections. Looking forward to finding some speed for some more track races though

Orienteering warm up/down 16:26 intensity: (42 @0) + (13:27 @1) + (1:08 @2) + (1:09 @3) 3.0 km (5:28 / km) +29m 5:13 / km
ahr:149 max:163 shoes: Nike Pegasus 36 #2

bit of O round the campus. Still tipping it down and getting a bit cold by the end

Wednesday May 19 #

5 PM

Running 28:40 intensity: (2:09 @0) + (9:00 @1) + (16:06 @2) + (1:25 @3) 6.35 km (4:31 / km)
ahr:154 max:166 shoes: Saucony Ride ISO 2

Feeling a bit better today

Stretching/Rolling 20:00 [0]

Tuesday May 18 #

6 PM

Running 42:56 intensity: (2:20 @0) + (11:06 @1) + (27:00 @2) + (2:30 @3) 9.0 km (4:46 / km) +37m 4:41 / km
ahr:156 max:172 shoes: Saucony Ride ISO 2

Easy + some strides. Feeling pretty poor after 20 mins which seems to be a bit of a recurring theme of Tuesdays runs

Monday May 17 #

6 PM

Cycling 20:00 [0]
(rest day)

spin then UB work. Keeping it chill till Thursday now

Strength & Conditioning 35:00 [0]

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