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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending Jun 9:

activity # timemileskm+mload
  Running6 6:05:07 42.41(8:36) 68.26(5:21) 183263.0
  Orienteering (Sprint)2 1:51:01 13.97(7:57) 22.48(4:56) 13243.0
  Strength & Conditioning1 1:01:02
  Total6 8:57:10 56.38 90.74 1965105.9
  [1-5]6 6:24:48

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Sunday Jun 9 #

10 AM

Running warm up/down 23:38 intensity: (4:47 @0) + (13:06 @1) + (3:45 @2) + (2:00 @3) 4.54 km (5:12 / km) +78m 4:48 / km
ahr:139 max:170 shoes: Salomon Sense Ride 4

jogging then easy ran the first course

Orienteering (Sprint) 43:09 intensity: (9:35 @0) + (1:53 @1) + (1:51 @2) + (17:47 @3) + (12:03 @4) 7.96 km (5:25 / km) +76m 5:11 / km
ahr:161 max:188 shoes: Adidas Takumi Sen 8

3 hard courses. First one not great, rest decent enough. Never felt like I was moving too well but working hard. Good fun

Orienteering (Sprint) 23:47 intensity: (5:26 @0) + (35 @1) + (2:37 @2) + (7:37 @3) + (7:32 @4) 4.66 km (5:06 / km) +25m 4:58 / km
ahr:159 max:188 shoes: Adidas Takumi Sen 8

2x2 relay. Mass start with Euan (and some other SYO juniors) was good fun. Fairly heavily gaffled so didn't see Euan till 8 then he was on my back. Outkicked me with a couple controls left and couldn't reel him back in. Send out again just ahead of him but was too scrappy and lost ~10s 3 times so came in down on him. Really obvious to see mistakes when you're getting punished like that.

Really good bit of training. Obviously a bit biased but was a great event and exactly what orienteering needs more of, low key organisation and high level courses. Potentially the only chance at running a 2x2 relay south of Edinburgh as well which isn't bad going for a level D event

Running warm up/down 21:53 intensity: (15:40 @0) + (6:13 @1) 3.33 km (6:35 / km) +18m 6:24 / km
ahr:122 max:147 shoes: Salomon Sense Ride 4

Saturday Jun 8 #

6 PM

Running 1:32:26 intensity: (6:56 @0) + (45:08 @1) + (36:08 @2) + (4:14 @3) 17.25 km (5:22 / km) +629m 4:32 / km
ahr:146 max:169 shoes: Salomon Sense Ride 4

Easy colwick woods LR. felt decent and chill the whole way,. hills never feeling too bad, is this some hill shape coming ??

Friday Jun 7 #

7 PM

Running warm up/down 22:48 intensity: (8:41 @0) + (7:44 @1) + (6:07 @2) + (16 @3) 3.6 km (6:20 / km) +20m 6:10 / km
ahr:137 max:166 shoes: Saucony Triumph 19 #4

Running 34:23 intensity: (6:15 @0) + (6:45 @1) + (3:18 @2) + (5:38 @3) + (12:27 @4) 7.5 km (4:35 / km) +18m 4:32 / km
ahr:160 max:191 shoes: Adidas Takumi Sen 8

1k // 3 x (600, 400) // 2k

Nice. Slept in too late so track wasn't available till the evening hence the late session. Not feeling amazing warming up but got into it. 2:56 for the k which is pretty much what I was aiming for, hopefully 3k pace then able to speed it up a bit for the split ks. Last 2k at 5k pace trying to simulate the end of the race and was bang on pace so happy with that. Potentially the last track session before jwoc so good that it went well, looking forward to a couple of races coming up. Podium 5k next weekend then a track 3k the Wednesday after should get me used to hurting before jwoc

Running warm up/down 15:59 intensity: (56 @0) + (8:53 @1) + (6:10 @2) 2.85 km (5:37 / km) +34m 5:18 / km
ahr:146 max:159 shoes: Saucony Triumph 19 #4

Thursday Jun 6 #

2 PM

Running 57:10 intensity: (13:21 @0) + (39:38 @1) + (4:11 @2) 11.57 km (4:56 / km) +103m 4:44 / km
ahr:136 max:157 shoes: Saucony Triumph 19 #4

Hour easy. Feeling tired to start but better towards the end

Wednesday Jun 5 #

2 PM

Running warm up/down 19:33 intensity: (5:55 @0) + (13:08 @1) + (30 @2) 3.88 km (5:02 / km) +33m 4:50 / km
ahr:132 max:153 shoes: Saucony Triumph 19 #4

Orienteering (Sprint) 44:05 intensity: (9:45 @0) + (3:25 @1) + (6:25 @2) + (22:09 @3) + (2:21 @4) 9.86 km (4:28 / km) +32m 4:24 / km
ahr:156 max:183 shoes: Adidas Takumi Sen 8

5 x ~6 (3)

Sprintervals round the city center kindly planned by Euan. Planning made the most of the area and map surprisingly fine considering it's 5 years old, probably just shows the lack of development in Birmingham. Orienteering ok, struggling to pick a good route choice when they aren't obvious but always made sure to give myself enough time

Running 4:56 intensity: (20 @0) + (1:17 @1) + (1:43 @2) + (1:36 @3) 1.01 km (4:53 / km) +6m 4:44 / km
ahr:154 max:179 shoes: Adidas Takumi Sen 8

4 x 30s strides ft 2 sets of stairs. Getting the tekkers down

Running warm up/down 12:21 intensity: (2:40 @0) + (8:55 @1) + (46 @2) 2.7 km (4:34 / km) +17m 4:26 / km
ahr:137 max:153 shoes: Saucony Triumph 19 #4

Tuesday Jun 4 #

2 PM

Strength & Conditioning 1:01:02 [0]
ahr:76 max:122

standard bands and core. felt tired

Running 1:00:00 intensity: (1:03 @0) + (24:00 @1) + (31:49 @2) + (3:08 @3) 10.03 km (5:59 / km) +876m 4:10 / km
ahr:151 max:168 shoes: Saucony Triumph 19 #4

Treadhill. Felt pretty poor all day but got into this nicely. L Achilles a bit tight but in general everything feeling decent. Had the first half of last year's jwoc relay on, nothing better for motivation to get through an hour on the treadmill

Monday Jun 3 #

Note
(rest day)

long day of travelling and felt pretty knackered when I got back so not worth running. Not really eaten enough the last couple days so will be good to get back the normal now I'm back.

Really positive camp I think, feel like I've learnt a lot about the terrain and how to do well on it and no reason I can't come July. Really nothing overly special about these areas and for me a good result will boils down to:
Sprint
-identifying the key routechocies and giving yourself time to pick a sensible one
-don't be a knob on the execution focussed legs

Forest
-have a strong compass when there's not much going on or a weak one when there's enough to pick off features. Either way a compass is needed
-Good picture going into the control. Most my mistakes on the camp I was getting into the control circle ok and panicking as I didn't know what I was looking for. If I know I'm on line and know what I'm looking for I can save a lot of time in the last 10% of a leg
-bring the dog out when shit starts to get hard

Excited to tidy stuff up over the next couple weeks. Know the shape is pretty much there so just a case of getting the nav nailed down.

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