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Attackpoint - performance and training tools for orienteering athletes

Training Log: BenSquire

In the last 7 days:

activity # timemileskm+mload
  Orienteering8 4:56:42 25.97(11:25) 41.8(7:06) 401150.5
  Running8 2:26:14 16.19(9:02) 26.06(5:37) 14934.3
  Total9 7:22:56 42.16(10:30) 67.86(6:32) 550184.8
  [1-5]9 7:11:43
«
1:45
0:00
FrSaSuMoTuWeTh

Wednesday Feb 19 #

5 PM

Running 19:52 [3] 4.01 km (4:58 / km) +48m 4:41 / km

Tuesday Feb 18 #

10 AM

Running warm up/down 16:46 intensity: (38 @0) + (8:47 @1) + (6:37 @2) + (44 @3) 3.34 km (5:01 / km) +54m 4:39 / km
ahr:150 max:163 shoes: Inov8 X-Talon 212 #3

Orienteering 50:51 [3] 5.03 km (10:06 / km) +114m 9:05 / km
shoes: Inov8 X-Talon 212 #3

Monday Feb 17 #

10 AM

Running 5:26 intensity: (46 @0) + (3:01 @1) + (1:26 @2) + (13 @3) 0.84 km (6:26 / km)
ahr:145 max:159 shoes: Nike Pegasus 36

Orienteering 13:25 intensity: (8:29 @4) + (4:56 @5) 3.23 km (4:09 / km) +2m 4:08 / km
ahr:150 max:162 shoes: Nike Pegasus 36

Sprint @ Aviemore

Took it pretty hard and was clean throughout. Maybe a few 55-45 routechoices I missed out on but happy with the nav and pace

3DReRun

Running 5:44 intensity: (54 @0) + (1:04 @1) + (2:55 @2) + (51 @3) 1.1 km (5:14 / km)
ahr:146 max:162 shoes: Nike Pegasus 36

1 PM

Running 13:19 intensity: (6:02 @1) + (7:17 @2) 2.63 km (5:04 / km) +12m 4:57 / km
ahr:164 max:173 shoes: Inov8 X-Talon 212 #3

Orienteering 31:31 intensity: (3 @1) + (2:51 @2) + (28:27 @3) + (10 @4) 4.79 km (6:35 / km) +37m 6:20 / km
ahr:171 max:180 shoes: Inov8 X-Talon 212 #3

Cruise round a middle at Dunacton

Nice and easy focusing on the nav. Slightly off on 1 and 15 but nice other than that

3DReRun

Running 7:22 intensity: (3:31 @1) + (3:51 @2) 1.52 km (4:50 / km) +2m 4:48 / km
ahr:163 max:178 shoes: Inov8 X-Talon 212 #3

Sunday Feb 16 #

11 AM

Running warm up/down 12:01 intensity: (45 @0) + (10:57 @1) + (19 @3) 2.23 km (5:23 / km) +33m 5:01 / km
ahr:143 max:151 shoes: Inov8 X-Talon 212 #3

Orienteering 1:03:18 intensity: (41 @1) + (8:35 @2) + (42:48 @3) + (11:03 @4) + (11 @5) 8.19 km (7:44 / km) +181m 6:58 / km
ahr:159 max:182 shoes: Inov8 X-Talon 212 #3

SOL @ Darnaway

Routegadget

Running warm up/down 9:22 intensity: (20 @0) + (8 @1) + (6:18 @2) + (2:36 @3) 1.9 km (4:56 / km)
ahr:159 max:171 shoes: Inov8 X-Talon 212 #3

Saturday Feb 15 #

2 PM

Running warm up/down 13:18 intensity: (3:08 @0) + (9:37 @1) + (7 @2) + (26 @3) 2.1 km (6:21 / km)
ahr:141 max:153 shoes: Inov8 X-Talon 212 #3

Orienteering 35:36 intensity: (32 @1) + (3:33 @2) + (4:16 @3) + (15:58 @4) + (11:17 @5) 4.89 km (7:17 / km) +18m 7:08 / km
ahr:161 max:191 shoes: Inov8 X-Talon 212 #3

1st leg sim at Rosiele

Just off the frount pack for the first few controls then messed up thanks to some questionable mapping. Just solo from there, seeing a few people but not having the same gaffle so losing them pretty quickly. Good training though

Running warm up/down 11:03 intensity: (32 @0) + (5:15 @1) + (3:48 @2) + (1:28 @3) 1.37 km (8:05 / km)
ahr:152 max:178 shoes: Inov8 X-Talon 212 #3

6 PM

Orienteering 45:51 [2] 6.87 km (6:40 / km)
ahr:161 max:191 shoes: Inov8 X-Talon 212 #3

Scottish Nights

Nice jog round. Terrible route on the long leg but alright apart from that

Routegadget

Friday Feb 14 #

10 AM

Running 9:30 intensity: (2:31 @0) + (4:04 @1) + (2:12 @2) + (43 @3) 1.34 km (7:07 / km)
ahr:142 max:159 shoes: Inov8 X-Talon 212 #3

Orienteering 40:26 intensity: (50 @0) + (3:55 @1) + (10:57 @2) + (18:01 @3) + (6:43 @4) 5.07 km (7:58 / km) +41m 7:40 / km
ahr:166 max:186 shoes: Inov8 X-Talon 212 #3

Middle training @ Loch Vaa

Lacking confidence on the longer legs but pretty much fine apart from that

3DRerun

Running 9:00 intensity: (10 @0) + (6:48 @1) + (1:42 @2) + (20 @3) 1.26 km (7:07 / km)
ahr:147 max:161 shoes: Inov8 X-Talon 212 #3

2 PM

Running 6:37 intensity: (20 @0) + (34 @1) + (5:19 @2) + (24 @3) 1.24 km (5:19 / km)
ahr:152 max:160 shoes: Nike Pegasus 36

Orienteering 15:44 intensity: (4:02 @3) + (11:42 @4) 3.72 km (4:13 / km) +8m 4:11 / km
ahr:162 max:172 shoes: Nike Pegasus 36

Sprint round Aviemore

Nav a bit sloppy to start with but got into it and was decent by the end. Moving pretty well aswell - happy with that

3DRerun

Running 6:54 intensity: (19 @0) + (25 @1) + (6:06 @2) + (4 @3) 1.18 km (5:50 / km)
ahr:170 max:180 shoes: Nike Pegasus 36

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Training Targets

Jan 1 – Dec 31 (366d)
Orienteering
+ Running
+ Drills
2400km
actual:385.8km16%
projected:2823.9km117%
Orienteering 100:00:00
actual:14:35:2714%
projected:106:48:18106%

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