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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BenSquire

In the 7 days ending Apr 23:

activity # timemileskm+m
  Orienteering5 2:28:40 16.74(8:53) 26.94(5:31)
  Running7 1:44:16 9.54(10:56) 15.35(6:48)
  Cycling2 36:11
  Stretching/Rolling1 15:00
  Drills3 12:36 0.96(13:10) 1.54(8:11)
  Strength & Conditioning1 9:20
  Total9 5:26:03 27.23 43.83
  [1-5]8 4:51:03

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WeThFrSaSuMoTu

Tuesday Apr 23 #

8 AM

Cycling (Bike to School and back) 20:00 [0]
(rest day)

Quite tired today

Monday Apr 22 #

10 AM

Running warm up/down 6:47 [1] 0.8 km (8:29 / km)
shoes: Inov8 X-talons 212 CL

Drills 3:00 [3] 0.4 km (7:30 / km)
shoes: Inov8 X-talons 212 CL

Orienteering 28:12 [4] 5.13 km (5:30 / km)
shoes: Inov8 X-talons 212 CL

JK Relay

Went out hard to try and stick with the front group but messed up 2 so was just a solo slog from there. Nav was average and legs didn't have much in so wasn't much fun. Result didn't matter as I was the only one on my team but slightly disappointed with my performance

Sunday Apr 21 #

10 AM

Running (Shakeout) 14:53 [2] 2.6 km (5:43 / km)
shoes: Sauconys Ride 150

1 PM

Running warm up/down 11:05 [2] 1.45 km (7:39 / km)
shoes: Inov8 X-talons 212 CL

Slightly rushed as I didn't realise how close my start was

Orienteering race 57:13 [5] 10.1 km (5:40 / km)
shoes: Inov8 X-talons 212 CL

JK Long - 12th

A Little disappointing. Hesitant through the first few then a parallel error at 7 when I went up the wrong path (2 mins). Slightly left on 8 and faffed about a bit there (30s). Think I took a decent route to 10 and managed to get some decent pace along the paths. Clean through the next section then took a gel on the long leg as legs were fading slightly. Lost concentration going into 14 and went left into the reentrant instead of staying on the right (3mins). Confused going into 20 as I couldn't find the ditch (1 min) then took a dodgy route and was slightly left going into 21 (1:30 mins). Ewan caught me going into 21 then ran with him for the rest of it.

~8 mins of mistakes which is a bit disappointing but luckily my speed managed to save me slightly. Decent result overall so guess I should be quite happy with it.

Running warm up/down 6:03 [1] 0.78 km (7:45 / km)
shoes: Sauconys Ride 150

WD Shuffle

Saturday Apr 20 #

12 PM

Running warm up/down 9:25 [2] 1.37 km (6:52 / km)
shoes: Inov8 X-talons 212 CL

Drills 6:34 [3] 0.74 km (8:52 / km)
shoes: Inov8 X-talons 212 CL

Orienteering 28:56 [5] 4.74 km (6:06 / km)
shoes: Inov8 X-talons 212 CL

JK Middles - 7th

Started off quick and pretty clean and caught Sam G at 4. Struggled around the rest, suffering quite a lot in the heat. No major mistakes but a bit scrappy. Happy with that overall - probably my best Middle performance ever!

Mistakes:
2: Slightly right and got slight distracted by a different control (15s)
7: Started looking on the wrong spur but quickly realised (45s)
8: Slightly hesitant going into the control (15s)
9: Started looking for it too early (60s)
14: Hesitant (15s)
16: Slightly low (30s)

Running warm up/down 12:13 [2] 1.37 km (8:55 / km)

Barefoot WD w/ the ladz

Friday Apr 19 #

Event: JK 2019
 
7 AM

Running (Shakeout) 8:05 [2] 1.55 km (5:13 / km)
shoes: Sauconys Ride 150

12 PM

Running warm up/down 12:39 [2] 1.21 km (10:27 / km)
shoes: Sauconys Ride 150

Drills 3:02 [3] 0.4 km (7:35 / km)
shoes: Sauconys Ride 150

Orienteering 14:14 [5] 3.37 km (4:13 / km)
shoes: Sauconys Ride 150

JK Sprint - mp (5th)

Happy with my run. Not too technical but messed up a couple 60-40 route choices. Pace was decent but started dying in the last 5 minutes so was a pretty big grind to the end.

Was pretty pissed when it said I mp as I definitely went to the control and the gps confirms that. Appealed and fill find out tomorrow if I'll get reinstated

Running warm up/down 15:24 [2] 2.92 km (5:16 / km)
shoes: Sauconys Ride 150

Took a gel before hand and felt fine so should be ok to take them for the long.

Thursday Apr 18 #

Note
(rest day)

Wednesday Apr 17 #

3 PM

Cycling (There) 7:22 [1]

Running warm up/down 7:42 [1] 1.3 km (5:55 / km)
shoes: Sauconys Ride 150

Orienteering 20:05 [2] 3.6 km (5:35 / km)
shoes: Sauconys Ride 150

Easy bit of O around Meadows

Legs quite heavy but overall decent

Cycling (Back) 8:49 [1]

8 PM

Strength & Conditioning 9:20 [3]

Stretching/Rolling 15:00 [0]

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