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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending Aug 19, 2018:

activity # timemileskm+mload
  Running7 1:53:21 14.11(8:02) 22.7(5:00)48.0
  Orienteering2 1:28:57 10.27(8:40) 16.52(5:23) 6754.4
  Stretching/Rolling7 1:21:008.1
  Cycling1 53:5827.0
  Strength & Conditioning1 10:007.0
  Total14 5:47:16 24.37 39.22 67144.4
averages - sleep:10.1

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Sunday Aug 19, 2018 #

Note
slept:9.5 (rest day)

Felt alright today but decided to let my body recover a bit after yesterday's running
6 PM

Strength & Conditioning (Core) 10:00 [4]

Stretching/Rolling 15:00 [1]

Saturday Aug 18, 2018 #

Note
slept:9.0

8 AM

Running 11:52 [2] 2.21 km (5:22 / km)
shoes: ASICS Columbus 18

Putting out controls Part 1
10 AM

Running warm up/down 3:01 [2] 0.85 km (3:33 / km)
shoes: ASICS Columbus 18

WU wit map getting used to the area

Orienteering 31:48 [3] 5.81 km (5:28 / km)
shoes: ASICS Columbus 18

Odds and evens map - relocation exercise
Map memory exercise in pairs- Full map on one side, only control circle on the other
Individual map memory exercise planning ahead

Orienteering warm up/down 7:45 [3] 1.45 km (5:21 / km)
shoes: ASICS Columbus 18

WD jog round a half a course backwards
12 PM

Running 13:00 [2] 2.32 km (5:36 / km)
shoes: ASICS Columbus 18

Putting out controls Part 2
1 PM

Running warm up/down 3:18 [2] 0.72 km (4:35 / km)
shoes: ASICS Columbus 18

Orienteering 49:24 [4] 9.26 km (5:20 / km) +67m 5:09 / km

Relaxed run around 3 lots of courses @ Clifton Campus

No problems navigation wise, maybe a few non-optimum route choices but fine apart from that

Felt quite tired by the end but not as bad as I thought I'd feel

Running warm up/down 19:30 [2] 3.1 km (6:17 / km)
shoes: ASICS Columbus 18

WD jog shadowing my siblings from afar before I got bored (they were walking)
3 PM

Running 11:52 [3] 2.14 km (5:33 / km)
shoes: ASICS Columbus 18

Control collecting
9 PM

Stretching/Rolling 15:00 [1]

Friday Aug 17, 2018 #

Note
slept:10.0

Out most the day then getting ready for an event I'm planning tommorow so no time for a run
9 PM

Stretching/Rolling 2:00 [1]

Thursday Aug 16, 2018 #

Note
slept:10.0

7 PM

Running warm up/down 4:55 [2] 0.81 km (6:04 / km)
shoes: ASICS Columbus 18

Running intervals 16:17 [4] 5.0 km (3:15 / km)
shoes: ASICS Columbus 18

Didn't really feel like going but decided to go anyway and see how I felt. Was very quiet which was quite nice for once.

Ended up being quite a hard session:

3 * 400 @ mile pace to get used to pacing
1* 1600 @ mile pace - 5:20 (5:43)
1 * 800 @ mile pace - 2:40 (2:46)
1 * 600 @ mile pace - 2:00 (2:00)
1 * 400 @ mile pace - 80 (78)

Good session - felt better than I thought I would but still not fully recovered

Running warm up/down 2:08 [1] 0.4 km (5:20 / km)
shoes: ASICS Columbus 18

Stretching/Rolling warm up/down 4:00 [1]

9 PM

Stretching/Rolling 5:00 [1]

Wednesday Aug 15, 2018 #

Note
slept:10.0

11 AM

Cycling 53:58 [3]

16.46km - 18.3km/h average

Nice and easy on the way out then a horrible headwind making it quite hard on the way back.

Felt a bit better bit still not great. Hopefully I should be fully recovered by the end of the week so I'll be fine for the British champs
6 PM

Stretching/Rolling 20:00 [1]

Tuesday Aug 14, 2018 #

Note
slept:11.25

11 AM

Running 27:28 [3] 5.15 km (5:20 / km)
shoes: ASICS Columbus 18

Easy recover jog not feeling great
6 PM

Stretching/Rolling 20:00 [1]

Tightest I've been for a while

Monday Aug 13, 2018 #

Note
slept:11.0 (rest day)

Birthday

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