Attackpoint - performance and training tools for orienteering athletes

Training Log: BenSquire

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	7	5:31:16	45.02	(7:22)	72.45	(4:34)	1107	104.6
Strength & Conditioning	2	2:11:48
Cycling	1	29:57
Total	7	8:13:01	45.02		72.45		1107	104.6
[1-5]	7	5:11:02

2:16

0:00

Friday Jun 9 #

1 PM

Running 4:31 0.95 km (4:45 / km) +4m 4:39 / km
ahr:129 max:142 shoes: Nike Pegasus 36 #2

jog down to the gym. forget quite how dead these pegs are to run in

Cycling 29:57 [0]
ahr:111 max:121

chill spin then some stretching. Back and hammies still quite tight, maybe need to get some work done on it just to stop anything becoming an issue

3 PM

Running 3:33 0.79 km (4:29 / km)
ahr:131 max:142 shoes: Nike Pegasus 36 #2

Thursday Jun 8 #

3 PM

Running 1:00:20 12.76 km (4:44 / km) +182m 4:25 / km
ahr:147 max:169 shoes: Saucony Triumph 19 #3

Easy sharphill. Quite tired and hungry so bit long but got it done. Gym after longer than usual but productive, squatted and hip thrusted heavy

Strength & Conditioning 1:10:03 [0]

Running 4:10 0.9 km (4:37 / km)
ahr:140 max:152 shoes: Saucony Triumph 19 #3

Wednesday Jun 7 #

6 PM

Running warm up/down 11:54 2.38 km (5:01 / km) +51m 4:32 / km
ahr:137 max:162 shoes: Adidas SL20

Running 35:45 8.74 km (4:05 / km) +156m 3:45 / km
ahr:175 max:189 shoes: Adidas SL20

4 x 8 (90s)

Solid. With James for the first 2 feeling fairly strong then he started actually trying and quickly distanced me. Just about held it together, stomach a bit dodgy but kept it consistent enough. Strong session on a rolling loop

Running 11:39 2.21 km (5:16 / km) +50m 4:44 / km
ahr:147 max:159 shoes: Adidas SL20

Tuesday Jun 6 #

2 PM

Running 8:02 1.75 km (4:35 / km) +4m 4:32 / km
ahr:125 max:167 shoes: Saucony Triumph 19 #3

down to the gym

Running 1:02:00 [3] 12.5 km (4:58 / km) +577m 4:02 / km
ahr:140 max:179 shoes: Saucony Triumph 19 #3

Steady uphill. Same as last week but bit tireder so bit slower and cut the 10% slightly at the end. No stress, still some good work. V sweaty

Strength & Conditioning 1:01:45 [0]

Got off to a bad start when a gym staff asked if I was in the active teens session ie under 16... bit tired post treadmill but got it done

Running 4:14 0.92 km (4:35 / km)
ahr:143 max:153 shoes: Saucony Triumph 19 #3

Back. Hungry

Monday Jun 5 #

4 PM

Running 39:45 8.43 km (4:43 / km) +5m 4:42 / km
ahr:147 max:170 shoes: Saucony Triumph 19 #3

ez grass laps. Feeling decent, hammy still a bit tight so took the strides easy

Sunday Jun 4 #

12 PM

Running 1:25:23 20.11 km (4:15 / km) +79m 4:10 / km
ahr:159 max:179 shoes: Saucony Triumph 19 #3

Long run ft a 5 mile pick up. Nice one. Moving well so decided to add a bit of steadiness round the reservoir. Worked into it and moving nicely by the end. Legs bit flatter afterwards but still generally ok. Bit longer than planned but no fuss, do just need to get fit now

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