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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ant Squire

In the 7 days ending Feb 28, 2011:

activity # timemileskm+m
  Orienteering5 5:48:03 26.16(13:18) 42.1(8:16) 152640 /54c74%
  Running4 2:47:55 21.76(7:43) 35.02(4:48) 472
  Strength & Conditioning1 46:19
  Total9 9:22:17 47.92 77.12 199840 /54c74%

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TuWeThFrSaSuMo

Monday Feb 28, 2011 #

7 PM

Running 15:00 [3] 1.8 mi (8:20 / mi)

Run home from the station, too late to do anything longer.
8 PM

Strength & Conditioning 46:19 [3]

usual circuit session at home

Sunday Feb 27, 2011 #

8 PM

Running long 1:37:38 intensity: (31 @1) + (34:53 @2) + (55:36 @3) + (6:38 @4) 13.94 mi (7:00 / mi) +308m 6:33 / mi
ahr:134 max:161

Evening long road run around my hilly Billericay route. Good end to the week, although a bit of a pain to do it late in the evening - should have done it during the carling cup final rather than wasting my time watching it!

Saturday Feb 26, 2011 #

Event: Twin Peaks
 
12 PM

Orienteering race 32:29 intensity: (7 @1) + (15 @2) + (6:59 @3) + (25:08 @4) 2.98 mi (10:54 / mi) +206m 8:58 / mi
ahr:152 max:160

Twin Peaks Day 1 - Middle Race on Bleathwaite. Wanted to get a clean race to finish the week but lost concentration on 4 & 7 to make silly mistakes and a few sub-optimal route choices threw some more time away. Legs were pretty empty each time the course went up a hill too. Therefore I was pleased that I wasn't too far off the pace and can easily see how i'd have been a lot further up the results (admittedly everyone else is training hard, therefore equally below par racing!)

Running warm up/down 13:48 intensity: (16 @1) + (5:12 @2) + (3:22 @3) + (4:50 @4) + (8 @5) 1.2 mi (11:31 / mi) +92m 9:18 / mi
ahr:135 max:164

Warm up run to & around the start

Running warm up/down 13:32 intensity: (9 @1) + (5:29 @2) + (7:54 @3) 1.33 mi (10:12 / mi) +28m 9:34 / mi
ahr:129 max:143

Warm down (including a jog back through the lower/flatter wooded part of the area) until i met the family at the string course. then it was a lunch from Scott's (the new wilfs, but with the same menu - go figure!) and then load up the car for the long drive back to Essex.

Friday Feb 25, 2011 #

9 AM

Orienteering 1:19:21 intensity: (1:30 @1) + (32:18 @2) + (43:33 @3) + (2:00 @4) 5.98 mi (13:16 / mi) +337m 11:18 / mi
ahr:130 max:162

Back up to Tarn Hows for another session around both parts of the area. Legs didn't feel like they'd had a rest day so most of it was a struggle. It was peeing with rain, misty and cold too, but wouldn't have swapped it for anything!
8 PM

Running 27:57 intensity: (1:04 @1) + (12:01 @2) + (14:01 @3) + (51 @4) 3.49 mi (8:00 / mi) +44m 7:42 / mi
ahr:131 max:161

Recovery run around the streets of Hawkshead, threw in 6 x 10s sprints to shock the legs. Felt better at the end than the beginning - which is the point.

Thursday Feb 24, 2011 #

Note
(rest day)

Probably a bit of a waste having a rest day in the midst of the Lakes but the body/mind was tired - this was partly to do with the training and partly the pint and large lunch!

Wednesday Feb 23, 2011 #

3 PM

Orienteering 1:31:02 intensity: (6:13 @1) + (28:34 @2) + (52:11 @3) + (3:59 @4) + (5 @5) 7.28 mi (12:30 / mi) +332m 10:57 / mi
ahr:131 max:164

O Session in Forest 'X' - cool area; strange mix of flat, wet, dark green bits and knobbly nice white bits. Had some direction issues going through the green (i.e. ending up in the wrong hills) and my map started to disintegrate thanks to the rain finding hole(s) in my map bag. Luckily i had another exercise with me, so switched to that one early. Time includes a 15 minute warm up/down run from the nearest road where I'd left the car.

Tuesday Feb 22, 2011 #

8 AM

Orienteering 1:31:07 intensity: (2:31 @1) + (27:21 @2) + (53:55 @3) + (6:36 @4) + (44 @5) ***** 6.42 mi (14:11 / mi) +437m 11:43 / mi
ahr:134 max:191 spiked:29/39c

Early morning O session around Haverthwaite. Ran last year's British Middle race course and then went back up to the top of the area to do some control picking exercises. Even at half speed the middle race was tricky, must have been a great event. Once I properly focused on the bearings I was hitting the controls fairly cleanly. Randomly came across a girl running in the terrain - she completely ignored me/looked scared when I ran across her path and said hello.
8 PM

Orienteering 54:04 intensity: (2:43 @1) + (11:55 @2) + (36:25 @3) + (2:59 @4) + (2 @5) **** 3.5 mi (15:28 / mi) +214m 13:00 / mi
ahr:134 max:170 spiked:11/15c

Night O exercise on Summerhouse Knott - was hoping to run this fairly hard but didn't realise how rough it was with the number of fallen trees. As I got further up the hill it got increasingly misty too, think I found all the 'controls' but some were a bit questionable. Came across a couple of tents at the top (with people in), don't think they heard me/saw my torch as I ran past - avoided the temptation to play the Blair Witch game!

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