Attackpoint AR - performance and training tools for adventure athletes

Training Log: BenSquire

In the last 7 days:

activity	#	time	miles		km		+m	load
Running	7	5:35:46	40.46	(8:18)	65.12	(5:09)	1476	88.7
Orienteering (Forest)	2	2:27:14	13.19	(11:10)	21.22	(6:56)	534	45.9
Strength & Conditioning	2	1:55:59						0.0
Total	9	9:58:59	53.65		86.34		2009	134.7
[1-5]	8	7:37:10

2:19

0:00

Sunday Apr 28 #

10 AM

Running warm up/down 14:25 2.08 km (6:57 / km) +105m 5:32 / km
ahr:140 max:152 shoes: Inov8 Orocs 270

up to the start with dad

Orienteering (Forest) 1:58:10 17.0 km (6:57 / km) +389m 6:14 / km
ahr:153 max:175

Running 6:40 1.16 km (5:45 / km) +15m 5:25 / km
ahr:127 max:140

Saturday Apr 27 #

1 PM

Running warm up/down 20:15 3.15 km (6:26 / km) +69m 5:48 / km
ahr:140 max:172 shoes: Inov8 Orocs 270

Orienteering (Forest) 29:04 4.22 km (6:53 / km) +145m 5:53 / km
ahr:176 max:190 shoes: Inov8 Orocs 270

British Middles - 4th

Mm frustrating. Super confused to 1 with the lack of paths on the map then went to another unmapped open area stupidly. Adam caught me there then we did some scrappy orienteering through the next few. Split on 5 as I took a silly route then lost time being within 3m from the control at 6 and 8 before the train caught me at 9 and just cruised in.

Not sure quite how much I can take from that, obviously some bad orienteering going on but wasn't in the racing mindset at all and just did not vibe with the map at all. That being said was a class area and good course so shame not to make the most of it

Running warm up/down 25:49 4.08 km (6:19 / km) +104m 5:37 / km
ahr:141 max:160 shoes: Inov8 Orocs 270

Friday Apr 26 #

6 PM

Running 27:52 5.69 km (4:54 / km) +27m 4:47 / km
ahr:146 max:161 shoes: Saucony Triumph 19 #4

Selly Park laps. Dull and stomach all over the place but legs feeling much better for it

Thursday Apr 25 #

12 PM

Running warm up/down 22:58 3.8 km (6:02 / km) +34m 5:47 / km
ahr:137 max:161 shoes: Saucony Triumph 19 #4

Running 34:10 8.6 km (3:58 / km) +25m 3:55 / km
ahr:173 max:189 shoes: Nike Dragonfly XC

3 laps, 2, 2, 1, 1 (90s)

Feeling flat on the wu and never really perked up but got into a rhythm and ground it out. Progressed through nicely as I think the legs woke up a bit. Happy to not bin it off halfway and for a bad session it's really not that bad

Running warm up/down 15:56 3.15 km (5:04 / km) +27m 4:51 / km
ahr:144 max:158 shoes: Saucony Triumph 19 #4

4 PM

Strength & Conditioning 52:22 [0]
ahr:85 max:113

Wednesday Apr 24 #

6 PM

Running 1:08:02 14.94 km (4:33 / km) +95m 4:25 / km
ahr:147 max:160 shoes: Saucony Triumph 19 #4

Easy woodgate. Bit tired but moving well enough. Slightly longer than planned as I went searching for harissa but no harm

Tuesday Apr 23 #

4 PM

Running 1:10:00 [3] 12.2 km (5:44 / km) +930m 4:09 / km
shoes: Saucony Triumph 19 #4

steady treadhill. 4 x ( 5 mins @ 5%, 10%, 15% staying at 4min/s GAP). Decent bit of work, took a while to get going but felt decent in the second half. 15% always the hardest even if they are relatively the same, maybe showing I struggle more on the steeper stuff. Mentally bit tough as always but had a lantern rouge shuffle on which made it manageable. Felt useful this, will do again

5 PM

Strength & Conditioning 1:03:37
ahr:88 max:135

standard core & glute stuff + some short, light lifting in an attempt to minimise DOMS when I get back to it on Thursday