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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending Feb 23, 2020:

activity # timemileskm+mload
  Running7 2:54:25 21.99(7:56) 35.39(4:56) 19865.7
  Orienteering3 1:35:47 8.11(11:49) 13.05(7:20) 15351.5
  Total7 4:30:12 30.1(8:59) 48.45(5:35) 350117.2
  [1-5]7 4:13:04

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MoTuWeThFrSaSu

Sunday Feb 23, 2020 #

Note
(sick) (rest day)

Woke up feeling a bit ill yesterday. Worse today and 'revising' so just took the day off

Saturday Feb 22, 2020 #

11 AM

Running warm up/down 18:56 intensity: (7:15 @0) + (3:53 @1) + (3:03 @2) + (4:45 @3) 2.55 km (7:26 / km) +13m 7:15 / km
ahr:144 max:174 shoes: Inov8 X-Talon 212 #3

Running 26:34 [5] 6.6 km (4:01 / km) +69m 3:50 / km
ahr:147 max:163 shoes: Adidas distancestar

Nationals - 143/286

Started off alright, big stitch at 4k, legs blew up, struggle home. Good fun
2 PM

Running warm up/down 6:43 intensity: (3:51 @0) + (1:12 @1) + (1:23 @2) + (17 @3) 1.2 km (5:37 / km)
ahr:135 max:169 shoes: Inov8 X-Talon 212 #3

Feeling dead after the race so took a while to get a WD done

Running warm up/down 4:06 intensity: (31 @0) + (34 @1) + (2:47 @2) + (14 @3) 0.85 km (4:48 / km)
ahr:147 max:158 shoes: Inov8 X-Talon 212 #3

Thursday Feb 20, 2020 #

7 PM

Running warm up/down 14:50 intensity: (3:13 @0) + (9:06 @1) + (1:20 @2) + (1:04 @3) + (7 @4) 2.93 km (5:04 / km)
ahr:144 max:181 shoes: Nike Pegasus 36

Running 24:44 intensity: (6:00 @1) + (18:44 @4) 5.96 km (4:09 / km)
ahr:160 max:170 shoes: Nike Pegasus 36

3 x Mile (600m) w/ Dad

Feeling pretty tired beforehand but glad I got out. Never felt amazing but better than expected and splits ~5:55 which is decent. Nice to see the legs aren't completely wrecked before nationals at the weekend

Running warm up/down 10:03 intensity: (2:53 @1) + (7:10 @2) 1.87 km (5:23 / km)
ahr:165 max:170 shoes: Nike Pegasus 36

Wednesday Feb 19, 2020 #

5 PM

Running 19:52 [2] 4.01 km (4:58 / km) +48m 4:41 / km
shoes: Nike Pegasus 36

Nice and easy - not feeling too bad

Tuesday Feb 18, 2020 #

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, 2020 #

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

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