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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending Jun 16:

activity # timemileskm+mload
  Running7 6:15:52 44.6(8:26) 71.77(5:14) 173779.9
  Strength & Conditioning1 1:01:09
  Total7 7:17:01 44.6 71.77 173779.9
  [1-5]7 5:26:53

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Sunday Jun 16 #

3 PM

Running 2:29 intensity: (45 @0) + (49 @1) + (55 @2) 0.66 km (3:47 / km) +9m 3:32 / km
ahr:140 max:164 shoes: Salomon Sense Ride 4

Raz to station, still missed the train

Running 1:40:27 intensity: (6:33 @0) + (45:37 @1) + (40:09 @2) + (8:08 @3) 18.99 km (5:17 / km) +606m 4:34 / km
ahr:148 max:174 shoes: Salomon Sense Ride 4

Nice long run round lickey and some new trails. Hip flexors a bit beaten up but other than that felt ok. Bit tired towards the end but a good quality long run to round out the week

Running 3:35 intensity: (18 @0) + (2:50 @1) + (27 @2) 0.7 km (5:07 / km) +9m 4:49 / km
ahr:137 max:151 shoes: Salomon Sense Ride 4

Shuffle home. Quads battered

Saturday Jun 15 #

11 AM

Running 9:45 intensity: (26 @0) + (5:42 @1) + (3:37 @2) 2.17 km (4:29 / km) +12m 4:22 / km
ahr:146 max:162 shoes: Saucony Triumph 19 #4

shake. Incredibly cold for june
6 PM

Running warm up/down 26:34 intensity: (6:51 @0) + (13:28 @1) + (6:15 @2) 3.98 km (6:40 / km) +7m 6:37 / km
ahr:138 max:161 shoes: Saucony Triumph 19 #4

Running 15:36 intensity: (10:00 @4) + (5:36 @5) 5.0 km (3:07 / km)
ahr:166 max:202 shoes: Adidas Takumi Sen 8

Podium 5k - 15:36

Happy enough with that. Really quite stressful journey up, train cancelled from Preston so ended up on a bus to Burnley then needed to get an Uber so not ideal race prep but did mean I was just grateful to be there once I was.

Pretty standard warm up feels, legs not feeling spritely but knew they'd be fresh after a chill week. Started off near the front and settled in just behind the front pack. Heard a shout we went through the first k in 3:02 and watch backed that up so knew we were going out pretty fast. Tried to just stay relaxed and sat in nicely at the front as a few people dropped away. 2 more 3:02s (on the watch) while still feeling pretty chill so knew I just needed to keep things together and I'd be on for something decent. Front group moved away a bit at the start of the 4th k and didn't back myself enough to try and go with them. In hindsight probably could have but at the time thought I was already going faster than I should and didn't want to blow up towards the end. Picked off a few people in the last couple ks but couldn't get back to the front group. Ended up in 6th which is probably one of my best relative results, not that it really matters. Was cool to be up at the pointy end of a race for once.

Little bit disappointed crossing the line, had only been looking at splits on the watch so being up at the front of the race that I thought low 15 runners would be in and half believing the watch splits, I thought I'd have been slightly faster but can't be disappointed with that. Pretty much bang on the '5k pace' I've used in training and a 13s pb after mostly just focussing on orienteering so happy enough. 3k on Wednesday so another shot at running a fast time before jwoc ends any chance of running fast times this summer.

A lot of waffle to basically say I'm not in bad nick for jwoc, am defo in good enough shape for a solid result

Running warm up/down 13:20 intensity: (10 @0) + (2:16 @1) + (10:13 @2) + (41 @3) 2.46 km (5:26 / km) +26m 5:09 / km
ahr:155 max:166 shoes: Saucony Triumph 19 #4

Shuffle to the station with a heavy bag. Actually ended up with a lot of time to spare but when it was the last train I could get to get home tonight I didn't wanna take any risks

Friday Jun 14 #

3 PM

Running 41:06 intensity: (3:00 @0) + (19:58 @1) + (17:39 @2) + (29 @3) 8.58 km (4:47 / km) +61m 4:38 / km
ahr:145 max:170 shoes: Saucony Triumph 19 #4

Shakeout to cannon hill. Not feeling great to start but got into it nicely. Head still bit off with the stress from yesterday but think this helped.

Thursday Jun 13 #

Note

Had planned to run in the afternoon but got back from a walk to squirrels having eaten into our tent for the second day in a row and taken dinner. Heading back tomorrow morning anyways so decided to just pack it in and head home this evening. No time to run, bit more rattled bout missing a run than I should be but think this is the first session ive missed since the British champs so realistically not gonna make a difference come jwoc

Wednesday Jun 12 #

8 PM

Running 42:10 intensity: (3:49 @0) + (28:02 @1) + (10:19 @2) 7.4 km (5:42 / km) +268m 4:50 / km
ahr:143 max:164 shoes: Salomon Sense Ride 4

Gentle jog up onto the edge and along for a bit. Long day out bouldering so not feeling the most fresh but felt really good once I got into it, really fun. Really do just love running on the hills

Tuesday Jun 11 #

5 PM

Running warm up/down 11:12 intensity: (7:36 @0) + (3:36 @1) 2.13 km (5:16 / km) +16m 5:04 / km
ahr:125 max:149 shoes: Inov8 X-Talon G210 #2

Running 57:02 intensity: (10:42 @0) + (14:25 @1) + (3:03 @2) + (21:23 @3) + (7:29 @4) 8.96 km (6:22 / km) +660m 4:39 / km
ahr:155 max:186 shoes: Inov8 X-Talon G210 #2

Up in the peaks for a few days camping with isi so obviously went off to do some hill reps with Euan as soon as we got there. In general decent, got dropped on the 'steady' first one but then got into it a bit more and felt strong by the end. Felt like a useful session, able to push more than I thought i could on hills and got some good mental grit from it. Good fun

Running warm up/down 12:47 intensity: (6:21 @0) + (6:22 @1) + (4 @2) 2.38 km (5:22 / km) +11m 5:14 / km
ahr:133 max:151 shoes: Inov8 X-Talon G210 #2

Monday Jun 10 #

3 PM

Running 39:49 intensity: (2:28 @0) + (33:10 @1) + (4:11 @2) 8.36 km (4:46 / km) +52m 4:37 / km
ahr:142 max:159 shoes: Saucony Triumph 19 #4

recovery jog. Pretty tired after a pretty intense last few days and took a while to get going but feeling by the end

Strength & Conditioning 1:01:09 [0]
ahr:79 max:114

tired s&c. Bit of map geeking so good multitasking

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