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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending May 26:

activity # timemileskm+mload
  Running7 5:40:17 38.11(8:56) 61.33(5:33) 76048.6
  Orienteering (Forest)2 1:59:48 12.3(9:45) 19.79(6:03) 52166.8
  Strength & Conditioning1 47:25
  Orienteering (Sprint)1 16:06 2.62(6:09) 4.21(3:49) 5811.0
  Total8 8:43:36 53.02 85.33 1339126.4
  [1-5]7 6:32:29

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Sunday May 26 #

10 AM

Running warm up/down 27:24 intensity: (13:31 @0) + (11:07 @1) + (2:46 @2) 3.32 km (8:16 / km) +60m 7:35 / km
ahr:129 max:162 shoes: Inov8 Orocs 270

Orienteering (Forest) 1:23:45 intensity: (14 @0) + (25 @1) + (4:13 @2) + (46:45 @3) + (32:08 @4) 14.88 km (5:38 / km) +359m 5:01 / km
ahr:176 max:188 shoes: Inov8 Orocs 270

Czech Longs Selections

Better today. Clean enough through the first section and chose an slightly poor RC for the first long leg to 7 (Bolehovsk√Ĺ ran basically the same line but did it well and was 6th) and didn't attack it enough and made a mistake going in so lost some time there. Didn't check the compass like an idiot coming out of 7 down the rocky slope and went looking in completely the wrong place for 8 and another minute lost there as Euan caught me. Ran together through the next section, took a poor route to 14 then was getting dropped on the long leg. Got scared of the climb as was flagging and took a poor route losing ~ minute. Flagging a bit physically from there and a few smaller mistakes so lost another ~90s in the last section.

Another frustrating one. Nav improving but still throwing away time in silly places. If i can begin to eliminate some of this I might be on to something. Also think I need to dig a bit deeper/ get a bit fitter for the end of these races as i seem to be flagging and haemorrhaging time at the end. Anyways, useful set of races, nice to find this stuff out now so I can do something about it !

2d rerun (looks like my gps died fairly early on)

Running warm up/down 8:07 intensity: (3:44 @0) + (4:23 @1) 1.37 km (5:55 / km) +10m 5:43 / km
ahr:129 max:147 shoes: Inov8 Orocs 270

Saturday May 25 #

12 PM

Running warm up/down 14:28 intensity: (4:36 @0) + (6:47 @1) + (3:05 @2) 1.81 km (8:00 / km) +88m 6:26 / km
ahr:135 max:161 shoes: Inov8 Orocs 270

Orienteering (Forest) 36:03 intensity: (11 @0) + (11 @1) + (2:21 @2) + (22:05 @3) + (11:15 @4) 4.91 km (7:21 / km) +162m 6:18 / km
ahr:175 max:188 shoes: Inov8 Orocs 270

Czech Middle Selections

Tough one. In general did some ok orienteering, no howlers but just throwing away time all over the place in the circle and just from general faffing. Most often Id be doing some alright orienteering but then just lose confidence/ concentration in the circle and bin 20/30s. Frustrating and added up to a pretty poor result but think there are positives to take. Also some absolutely lovely skog which helps, hard not to enjoy orienteering in a place like this

2d rerun

Running warm up/down 12:49 intensity: (1:47 @0) + (11:02 @1) 2.16 km (5:56 / km) +20m 5:40 / km
ahr:136 max:149 shoes: Inov8 Orocs 270

Friday May 24 #

11 AM

Running warm up/down 25:42 intensity: (8:46 @0) + (10:40 @1) + (5:51 @2) + (25 @3) 3.94 km (6:31 / km) +45m 6:10 / km
ahr:136 max:172 shoes: Saucony Triumph 19 #4

Orienteering (Sprint) 16:06 intensity: (19 @0) + (9 @1) + (14 @2) + (52 @3) + (13:34 @4) + (58 @5) 4.21 km (3:49 / km) +58m 3:35 / km
ahr:187 max:197 shoes: Adidas Takumi Sen 8

Czech Sprint Selections

Decent race mostly, just let down at the end by a silly mistake. Not feeling particularly good to start but ok once I got going and seemed like speed wasn't the issue in general. Slow to one (as always, never feel overly slow and don't know if it's overly an issue but obviously better to not be losing quite so much time). Clean through the next sections, taking the right RC to 4 and was 6th, 5s down at 5. Poor RC to 6 and 7 losing ~20s but then clean from there to 14. Assumed the barrier on 14-15 was between the 2 buildings but actually a gap and could get through on the other side of the wall. Missed this so lost time there but also on the next leg so lost ~30s combined there.

Annoying to throw away a good result with a silly mistake but nice to see I'm not a million miles away. Think when I get everything right I can be up there, just a case of getting it right. Definitely feels like stuff is getting closer to clicking

2d rerun

Running warm up/down 13:08 intensity: (1:54 @0) + (11:14 @1) 2.44 km (5:23 / km) +7m 5:18 / km
ahr:136 max:149 shoes: Saucony Triumph 19 #4

Thursday May 23 #

5 PM

Running 46:15 intensity: (10:07 @0) + (32:33 @1) + (3:35 @2) 9.02 km (5:08 / km) +133m 4:47 / km
ahr:137 max:163 shoes: Saucony Triumph 19 #4

More jogging. Some more views which were nice, Prague really know how to get a good view of the city. Not feeling great but not dreadful, some strides at the end hopefully waking the body up a bit

Wednesday May 22 #

7 PM

Running 1:04:03 intensity: (20:59 @0) + (35:05 @1) + (7:59 @2) 11.93 km (5:22 / km) +245m 4:52 / km
ahr:134 max:159 shoes: Saucony Triumph 19 #4

Nice bit of touristing with Euan. Long stressy day of travelling to nice to get to into Prague. Felt ok and some nice views

Tuesday May 21 #

10 AM

Running warm up/down 26:23 intensity: (11:44 @0) + (5:11 @1) + (8:46 @2) + (42 @3) 3.87 km (6:49 / km) +22m 6:38 / km
ahr:135 max:167 shoes: Saucony Triumph 19 #4

Running 34:08 intensity: (2:07 @0) + (4:48 @1) + (5:50 @2) + (10:40 @3) + (10:43 @4) 7.63 km (4:28 / km) +6m 4:27 / km
ahr:166 max:191 shoes: Adidas Takumi Sen 8

1600 T // 12 x 400 (1)

Decent. Not feeling amazing to start but the tempo helped and got into it on the first few reps. Focussing on running strongly which was successful I think. Worked down nicely from 70 to 66 which I'm happy with solo. Meant to do another mile tempo at the end but a school started to use the track and didn't feel worth catching a case for a bit of tempo

Running warm up/down 20:10 intensity: (18 @0) + (4:49 @1) + (15:03 @2) 4.03 km (5:00 / km) +47m 4:44 / km
ahr:152 max:161 shoes: Saucony Triumph 19 #4

Extended doing some errands
1 PM

Strength & Conditioning 47:25 [0]
ahr:84 max:128

Tired but good to get it done pre travel. Hungry at the end

Monday May 20 #

7 PM

Running 47:40 intensity: (3:25 @0) + (38:25 @1) + (5:50 @2) 9.81 km (4:52 / km) +78m 4:40 / km
ahr:140 max:160 shoes: Saucony Triumph 19 #4

Easy jog. Later than planned as didn't realise there was a geeking call but still felt decent. Legs seemingly resurrected partly. Did some reading of one of the Madrid sprints, still so hard picking routes even running easy

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