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Training Log Archive: BenSquire

In the 7 days ending Jun 6:

activity # timemileskm+mload
  Running7 2:33:57 17.69(8:42) 28.47(5:24) 16134.4
  Orienteering3 2:10:17 10.28(12:41) 16.54(7:53) 39251.6
  Stretching/Rolling2 40:00
  Cycling1 30:00
  Strength & Conditioning1 15:00
  Total8 6:09:14 27.96 45.0 55386.0
  [1-5]7 4:10:14

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MoTuWeThFrSaSu

Sunday Jun 6 #

1 PM

Running warm up/down 14:10 intensity: (4:39 @0) + (8:58 @1) + (7 @2) + (26 @3) 1.2 km (11:49 / km) +88m 8:39 / km
ahr:138 max:157 shoes: Inov8 X-Talon G210

Orienteering 1:20:19 intensity: (12:40 @0) + (8:50 @1) + (19:27 @2) + (38:43 @3) + (39 @4) 8.57 km (9:22 / km) +240m 8:13 / km
ahr:162 max:189 shoes: Inov8 X-Talon G210

awful. Nav and legs just not there at all. Struggling with the 1:15000 in the control circle of the first 2 so got caught by Adam (2 mins) at 3 then Euan (4) at 4. Running with them to 7 where we were a bit low then up to 8. Matched up the wrong paths on the way up to 9 so lost them then spent 4 mins in a massive parallel error. Head and Legs had gone there so struggled through 10 and 11 before loosing it on the grind up to 12. Just wasn't moving at all up the hill and realised I was only about half way through so cut my losses there.

Not sure what was wrong really but haven't really felt right for a couple weeks though. Thought it might just be the cold but seem to have been over that for a good few days. May have just been the heat or just a bad day but will see in the next week of so. Unspectacular weekend on a whole but solid enough results in the sprint and middle

Saturday Jun 5 #

2 PM

Running warm up/down 10:45 intensity: (3:00 @0) + (7:23 @1) + (22 @3) 1.76 km (6:07 / km) +31m 5:37 / km
ahr:140 max:155 shoes: Inov8 X-Talon G210

Orienteering 35:37 intensity: (29 @0) + (17 @1) + (18:31 @2) + (9:56 @3) + (6:24 @4) 4.36 km (8:10 / km) +152m 6:57 / km
ahr:172 max:195 shoes: Inov8 X-Talon G210

British Middle - 6th

Much too scrapy on this. Hesitant at the start loossing a bit of time to 2 then faffing around in the control circle at 3 loosing ~ 90s. Poor route on the long leg to 7 then some smaller time losses at 10 and 14. Generally not too bad for the first techy O in a year but some annoying time losses

Running warm up/down 6:14 intensity: (1:50 @0) + (3:06 @1) + (12 @2) + (1:06 @3) 0.92 km (6:48 / km) +15m 6:17 / km
ahr:142 max:173 shoes: Inov8 X-Talon G210

Friday Jun 4 #

11 AM

Running 9:52 intensity: (22 @0) + (1:22 @1) + (6:55 @2) + (1:13 @3) 2.26 km (4:22 / km)
ahr:157 max:179 shoes: Nike Pegasus 36 #2

shakeout. Feeling ok
6 PM

Running warm up/down 14:11 intensity: (42 @0) + (7:03 @1) + (4:50 @2) + (1:36 @3) 2.37 km (6:00 / km) +25m 5:42 / km
ahr:152 max:164 shoes: Nike Pegasus 36 #2

Orienteering 14:21 [4] 3.6 km (3:59 / km)
ahr:165 max:178 shoes: Nike Pegasus 36 #2

Keswick Sprint - 5th

Solid enough race. Not feeling too sharp running wise but nav was fairly clean. Hesitations at 7, 10 and 12 probably loosing 30s total max but other than that all clean

Running warm up/down 11:18 intensity: (1:25 @0) + (7:57 @1) + (1:27 @2) + (27 @3) + (2 @4) 1.92 km (5:53 / km)
ahr:148 max:187 shoes: Nike Pegasus 36 #2

Thursday Jun 3 #

4 PM

Running 22:09 intensity: (1:35 @0) + (14:40 @1) + (4:44 @2) + (1:10 @3) 4.38 km (5:04 / km)
ahr:148 max:173 shoes: Saucony Ride ISO 2

easy 20 with some maps. Bit better today. Hip niggling for the first few minutes but then fine after

Stretching/Rolling 20:00 [0]

Wednesday Jun 2 #

9 AM

Running warm up/down 11:31 intensity: (2:29 @0) + (1:54 @1) + (6:39 @2) + (29 @3) 2.2 km (5:14 / km)
ahr:151 max:169 shoes: Nike Pegasus 36 #2

Running 19:07 intensity: (3:22 @0) + (23 @1) + (4:18 @2) + (8:12 @3) + (2:52 @4) 4.0 km (4:47 / km)
ahr:167 max:193 shoes: Nike Pegasus 36 #2

5 x 2 (1)

Hoping this would wake the legs up a bit. Pre brekky so bit of tiredness and not feeling particularly sharp but moving alright. Started some 30s after but L hip flexor a bit sore so just keeping it careful

Running warm up/down 10:17 intensity: (13 @0) + (33 @1) + (3:43 @2) + (5:48 @3) 2.15 km (4:48 / km) +2m 4:46 / km
ahr:167 max:175 shoes: Nike Pegasus 36 #2

Tuesday Jun 1 #

12 PM

Running 24:23 intensity: (1:14 @0) + (3:24 @1) + (17:27 @2) + (2:18 @3) 5.33 km (4:35 / km)
ahr:161 max:173 shoes: Saucony Ride ISO 2

Easy 25. Feeling a pretty tired still. Illness sticking around a bit longer than I'd like. L hip a bit sore after

Stretching/Rolling 20:00 [0]

Monday May 31 #

6 PM

Cycling 30:00 [0]
ahr:113 max:122

easy spin. feeling alright but keeping it easy

Strength & Conditioning 15:00 [0]

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