Training Log: Ant Squire

Running 19:18 [2] 2.5 mi (7:43 / mi)

Gentle run from Limehouse to office

Strength & Conditioning 26:59 [3]

Usual core circuits routine but felt very drained so cut the session short. Not sure why I feel rubbish after a rest day!?

Note
(rest day)

Mother's Day. I'm not a Mum so it wasn't my day. Vicky says no running today, I'm not complaining!

Orienteering intervals 1:14:59 [4] 7.75 mi (9:41 / mi)
ahr:135 max:163

Long night O interval session around Thorndon Woods. 8 loops ~1.5km long with short jog between them. I chose easy control sites to try and keep the pace going but still spent some time faffing in a few places. I wasn't alone in the woods either as there were groups of teenagers doing some kind of night navigation exercise, one group called me at one point as they were lost and it turned out that they weren't given a map and only had written descriptions and bearings. I showed them a proper orienteering map and then sent then back towards the visitor centre (and hopefully safety!)

Orienteering warm up/down 11:19 [2] 0.9 mi (12:35 / mi)

Recovery bit between intervals

Orienteering 20:20 [3] 2.23 mi (9:07 / mi)

Warm up/down run from car on forest tracks. When I got back to the car I realised where Essex hoodies spend their Saturday night as the car park was full of souped up cars and dance music. Everyone seemed to be wearing baseball caps too. My family wagon seemed strangely out of place and they weren't interested in my alloy wheels.

Running 19:31 [3] 2.5 mi (7:48 / mi)

Easy run to work

Running tempo 37:01 [5] 6.22 mi (5:57 / mi)
ahr:151 max:164

Same 10km tempo session as last week, but done as a solo effort. Despite feeling sluggish during the warm up my legs felt good when they got going and I managed a smooth steady pace. I got to half way in just over 19 minutes and finished in 37. This is probably my second or third fastest ever 10k!

Running warm up/down 30:20 [2] 3.5 mi (8:40 / mi)
ahr:126

Warm up/down run from office with Striders Dave, he didn't do the tempo session as his legs were still shot from doing a 20 mile race at the weekend, see marathon training is bad for your health!

C • It is... 2

Strength & Conditioning 43:18 [3]

Usual circuits session

Stability 10:00 [1]

Stability stuff on a BOSU

Orienteering intervals 49:35 [4] ** 7.27 mi (6:49 / mi)
ahr:131 max:164

Long 'Sprintervals' around Mile End and Victoria Park. 15 loops of controls (~2-4 mins) with short jogs between each section. Legs felt tired from yesterday but enjoyed the session and although the navigation was easy it was good to get some O practice in. Was going to but out the last few loops as the session was taking longer than expected but stuck with it.

Running 1:03:46 [2] 7.22 mi (8:50 / mi)

Warm up/down run out from the office and jog between loops.

Running 20:40 [2] 2.7 mi (7:39 / mi)

Easy run to work from Limehouse

Running intervals 26:14 [5] 5.0 mi (5:15 / mi)
ahr:141 max:176

Lunchtime interval session along Wapping canal. Reduced the length of the intervals to 1km, but increased frequency (8 reps) and reduced recovery (1min).
The lap times have a slight difference depending on whether I was going 'out' or 'back': 3:20, 3:11, 3:19, 3:14, 3:18, 3:14, 3:25, 3:13.

Good session and felt quite good, although interestingly the combined time of my reps - 26:14mins was still nearly 2 minutes slower than Scotia ran the KB5 mile race in at the weekend (and that was a hilly course!)

Running intervals 2:30 [5] 0.57 mi (4:23 / mi)

Finished my session off with 7 x 20second sprints with jog back recoveries (~1 min). It was going to be 6 reps but I lost count!

Running 39:17 [3] 4.22 mi (9:19 / mi)

Warm up/down run from office via Tower of London/St Katherine's Dock to Wapping Canal and back. Also jogging between reps/sprints.