Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: BenSquire

In the 7 days ending May 21, 2023:

activity	#	time	miles		km		+m	load
Running	7	4:53:12	36.92	(7:57)	59.41	(4:56)	332	77.3
Strength & Conditioning	2	1:48:37
Total	8	6:41:49	36.92		59.41		332	77.3
[1-5]	7	4:17:33

2:11

0:00

» now

Sunday May 21, 2023 #

2 PM

Running 1:16:54 16.64 km (4:37 / km) +86m 4:30 / km
ahr:143 max:174 shoes: Saucony Triumph 19 #3

long one along the canal with a highbury addition which was very pleasant. legs feeling pretty dreadful most the way round. low point at 30 mins then just got some sam fender on and firmed it. needed i think, not that many long runs till jwoc and thats probably where I'm lacking fitness the most. scraned 4 clearance doughnuts when i got back which made it worth it

Saturday May 20, 2023 #

10 AM

Running warm up/down 26:06 3.62 km (7:13 / km) +29m 6:56 / km
ahr:149 max:174 shoes: Saucony Triumph 19 #3

Running 38:10 7.43 km (5:08 / km)
ahr:161 max:196

k (3), 2 x 5 x 400 (75s), k

will take that for the first one back. kept it nice and chill just sat at the back for the k then picked it up for the 4s. was getting distanced by everyone but still running faster than I planned to (70s) so happy enough. necessary rest after the 5th rep just to have a breather and changed into the nbs just to get a bit more help. tough work but managed to grind out the last set then the last k actually felt pretty easy which was a positive. decent but work to be done. cold feeling good, lil bit of coughing but overall fine

nb hrm broken which is a bit annoying. will try get it replaced

Running warm up/down 15:02 2.95 km (5:06 / km) +17m 4:58 / km
ahr:156 max:182 shoes: Saucony Triumph 19 #3

Friday May 19, 2023 #

7 PM

Running 37:36 8.17 km (4:36 / km) +70m 4:25 / km
ahr:151 max:171 shoes: Saucony Triumph 19 #3

easy laps. Chest still not perfect and bit bunged up still but don't seem to be getting any worse. Felt ok generally, quite a few tight spots from yesterday, L quad and lower back particularly bad

Thursday May 18, 2023 #

1 PM

Strength & Conditioning 1:23:37 [0]
ahr:82 max:108

post exam gym with a mate from the course. really useful going with someone who knows what they're doing lifting wise. Got him to watch my squats and form better than I thought it was which is positive. think i was a bit too scard of leaning too far forward before so not using the back as much as I should so using it properly now meant it felt like it was working fairly hard. should help strengthen it a bit more tho if i carry on with good form

6 PM

Running 47:40 10.09 km (4:44 / km) +93m 4:31 / km
ahr:164 max:192 shoes: Saucony Triumph 19 #3

4 progressive metch laps then some strides. nice chill session to get the body moving again. felt better than I thought I would tbh so that was a nice surprise. moving generally ok and things feeling ok. chest still a bit iffy, coughing more than I should be but improving

Wednesday May 17, 2023 #

5 PM

Running 34:24 6.9 km (4:59 / km) +21m 4:55 / km
ahr:144 max:170 shoes: Saucony Triumph 19 #3

easy 35. better today. first 25 pacing a mate to a 5k and felt decent but then a bit worse after I left him. still decent, improvement from yesterday

8 PM

Running 2:21 0.5 km (4:39 / km) +8m 4:18 / km
ahr:116 max:130 shoes: Saucony Triumph 19 #3

jog to the shops. desperate for mileage

Tuesday May 16, 2023 #

3 PM

Running 14:59 3.12 km (4:48 / km) +7m 4:45 / km
ahr:140 max:165 shoes: Saucony Triumph 19 #3

15 test. feeling pretty poor. coughing quite a lot and chest bit grim and feeling pretty energy-less. still positive to be running again and no worse after

Strength & Conditioning 25:00 [0]

Monday May 15, 2023 #

Note

again ok. cough sounding quite grim but not too bad. bit more awake again. will prolly try run again tomorrow

« Earlier | Later »