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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending Jun 2:

activity # timemileskm+mload
  Orienteering (Forest)8 7:25:53 36.87(12:06) 59.34(7:31) 1880107.9
  Running6 1:54:48 12.73(9:01) 20.49(5:36) 3138.2
  Orienteering (Sprint)2 57:53 6.4(9:03) 10.29(5:37) 15019.4
  Total10 10:18:34 56.0(11:03) 90.12(6:52) 2343135.5
  [1-5]10 8:27:27

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Sunday Jun 2 #

8 AM

Orienteering (Forest) 1:04:25 [2] 9.14 km (7:03 / km) +270m 6:08 / km
ahr:139 max:159 shoes: Inov8 Orocs 270

Nice jog round part of a long. Woke up feeling pretty tired and feeling like I've already got what I wanted from the camp so didn't need to get too much from this. Took it pretty chill, nav pretty good for the most part better than it usually is when taking it slow. A few terrain strides to finish just to get the neurons linked a bit more before going back to the urban sprawl. Good fun to round up a really good camp

Saturday Jun 1 #

10 AM

Running warm up/down 10:57 intensity: (5:34 @0) + (5:22 @1) + (1 @2) 1.51 km (7:15 / km) +39m 6:25 / km
ahr:127 max:150 shoes: Inov8 Orocs 270

Orienteering (Forest) 38:48 intensity: (17 @0) + (1:48 @1) + (13:12 @2) + (23:20 @3) + (11 @4) 5.12 km (7:35 / km) +185m 6:25 / km
ahr:165 max:181 shoes: Inov8 Orocs 270

krkavec middle. tried to take this quite hard and sim a middle. physically bit tired but moving well enough I think. Some real solid nav in place but let down by some controls just losing focus. Lots of learning generated though, useful session

Running warm up/down 10:42 intensity: (4:14 @0) + (5:53 @1) + (35 @2) 1.85 km (5:47 / km) +64m 4:56 / km
ahr:132 max:154 shoes: Inov8 Orocs 270

2 PM

Running warm up/down 11:24 intensity: (5:18 @0) + (6:00 @1) + (6 @2) 2.02 km (5:38 / km) +17m 5:24 / km
ahr:128 max:154 shoes: Saucony Triumph 19 #4

Orienteering (Sprint) 28:42 intensity: (8:57 @0) + (2:44 @1) + (51 @2) + (6:40 @3) + (9:30 @4) 5.55 km (5:11 / km) +101m 4:45 / km
ahr:155 max:189 shoes: Adidas Takumi Sen 8

2 bits of sprint. Out first on the first one and back first, everything felt pretty clean and pushing hard. Mass start for the second one, messed up the first one slightly and chasing Euan from there. Maybe lost a couple seconds on the main RC and risked a different RC to the last control but couldn't catch him.

Running 5:45 intensity: (2:08 @0) + (3:37 @1) 1.01 km (5:40 / km) +11m 5:23 / km
ahr:130 max:139 shoes: Adidas Takumi Sen 8

Friday May 31 #

10 AM

Running warm up/down 11:54 intensity: (7:35 @0) + (4:15 @1) + (4 @2) 1.92 km (6:11 / km) +23m 5:51 / km
ahr:125 max:152 shoes: Inov8 Orocs 270

Orienteering (Forest) 56:42 intensity: (10:32 @0) + (10:19 @1) + (19:37 @2) + (16:14 @3) 7.19 km (7:53 / km) +154m 7:07 / km
ahr:150 max:179 shoes: Inov8 Orocs 270

5 loops hard. some good orienteering here, managing to get the technique right for these areas now. 1 super silly mistake and 1 mistake where I should've taken more care on a hard leg but other than that good. Prolly my best orienteering while I've been out here

Running warm up/down 8:56 intensity: (1:27 @0) + (6:04 @1) + (1:11 @2) + (14 @3) 1.62 km (5:31 / km) +24m 5:09 / km
ahr:139 max:168 shoes: Inov8 Orocs 270

3 PM

Orienteering (Forest) 50:05 intensity: (4:43 @0) + (12:05 @1) + (22:52 @2) + (10:25 @3) 7.41 km (6:46 / km) +221m 5:53 / km
ahr:152 max:175 shoes: Inov8 Orocs 270

few gaffled mass starts. tired legs, bad orienteering and very soggy. wasn't vibing really, don't know quite how much I can take from this

Thursday May 30 #

2 PM

Orienteering (Forest) 57:00 intensity: (5:43 @0) + (29:27 @1) + (19:27 @2) + (2:23 @3) 8.0 km (7:08 / km) +206m 6:19 / km
ahr:145 max:176 shoes: Inov8 Orocs 270

jog round a middle. generally ok, went through a bit too much green in places and a couple lapses in concentration but nothing awful. felt ok and threw in some strides at the end, half on the road and half uphill through the skog

Wednesday May 29 #

11 AM

Running warm up/down 6:15 intensity: (4:32 @0) + (1:43 @1) 1.09 km (5:43 / km) +17m 5:18 / km
ahr:123 max:141 shoes: Inov8 Orocs 270

Orienteering (Forest) 54:57 intensity: (12:50 @0) + (13:18 @1) + (22:58 @2) + (5:51 @3) 7.11 km (7:44 / km) +215m 6:43 / km
ahr:142 max:171 shoes: Inov8 Orocs 270

4 o reps. Decent today, lovely forest and doing some good orienteering. felt like i was pushing fairly hard but hr just not getting up. don't know if it's cause I'm generally just not pushing hard enough or if I'm just so unsmooth that the hr just has time to go down. Either way fixing both those things will make me a better orienteer

Running 5:37 intensity: (46 @0) + (4:21 @1) + (30 @2) 1.0 km (5:38 / km) +15m 5:14 / km
ahr:136 max:152 shoes: Inov8 Orocs 270

Tuesday May 28 #

10 AM

Running warm up/down 4:09 intensity: (45 @0) + (3:24 @1) 0.73 km (5:42 / km) +21m 4:59 / km
ahr:134 max:142 shoes: Inov8 Orocs 270

Orienteering (Forest) 1:09:41 intensity: (13:11 @0) + (21:23 @1) + (23:46 @2) + (11:21 @3) 8.53 km (8:10 / km) +418m 6:33 / km
ahr:146 max:175 shoes: Inov8 Orocs 270

5 x o reps. ok in places but also some poor stuff going on, usually on the last control, need to sort that out

Running warm up/down 2:08 intensity: (1:19 @0) + (49 @1) 0.42 km (5:05 / km)
ahr:127 max:137 shoes: Inov8 Orocs 270

4 PM

Running warm up/down 19:14 intensity: (3:23 @0) + (15:49 @1) + (2 @2) 3.94 km (4:53 / km) +44m 4:37 / km
ahr:134 max:150 shoes: Adidas Takumi Sen 8

Orienteering (Sprint) 29:11 intensity: (8:16 @0) + (3:02 @1) + (3:12 @2) + (13:29 @3) + (1:12 @4) 4.75 km (6:09 / km) +49m 5:51 / km
ahr:152 max:183 shoes: Adidas Takumi Sen 8

4 sprintervals. decent, running well and think i generally chose good enough routechoices. did find some anti-takumi terrain tho for the first time

Running warm up/down 17:47 intensity: (2:21 @0) + (15:05 @1) + (21 @2) 3.38 km (5:16 / km) +39m 4:59 / km
ahr:137 max:152 shoes: Adidas Takumi Sen 8

Monday May 27 #

11 AM

Orienteering (Forest) 54:15 intensity: (7:16 @0) + (29:07 @1) + (17:47 @2) + (5 @3) 6.84 km (7:56 / km) +211m 6:53 / km
ahr:143 max:166 shoes: Inov8 Orocs 270

jog round. some bad orienteering in places but think thats often symptomatic of taking orienteering easy. still a nice area and interesting with the deep reentrants

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