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Training Log Archive: Ant Squire

In the 7 days ending Feb 12, 2012:

activity # timemileskm+m
  Running10 5:45:40 43.83(7:53) 70.54(4:54) 334
  Orienteering4 5:35:14 26.58(12:37) 42.78(7:50) 964
  Strength & Conditioning1 24:45
  Total13 11:45:39 70.42 113.33 1298

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Sunday Feb 12, 2012 #

9 AM

Running warm up/down 15:59 intensity: (52 @1) + (8:17 @2) + (2:51 @3) + (2:59 @4) + (1:00 @5) 2.29 km (6:58 / km) +113m 5:36 / km
ahr:133 max:170

Run up the road to the Holme Fell quarries

Orienteering 1:24:22 intensity: (3:20 @1) + (27:18 @2) + (42:04 @3) + (11:40 @4) 10.45 km (8:04 / km) +275m 7:08 / km
ahr:134 max:157

SEDS/British squad training on Holme Fell (in place of cancelled Bigland event).
Started off with a mass start 'long' race, where I didn't get on the pace of the front group at the start and then took some poor route choices up on the top of the hill. Nearly embarrased by being beaten by the first girl! Followed this by a 'sprint' - that I took as a careful control pick and did cleanly - and then a 'middle' which went pretty well. Really enjoyed the contour only maps and clean crispy snow!

Running warm up/down 16:00 [2] 2.3 km (6:57 / km)

Run back to the car - pretty tired.

Saturday Feb 11, 2012 #

10 AM

Running warm up/down 9:00 intensity: (14 @1) + (5 @2) + (3:09 @3) + (5:32 @4) 1.62 km (5:34 / km) +55m 4:45 / km
ahr:149 max:159

Warm up run around

Orienteering 1:32:19 intensity: (1:50 @1) + (14:31 @2) + (1:04:48 @3) + (11:10 @4) 11.54 km (8:00 / km) +392m 6:50 / km
ahr:138 max:160

British Squad/SEDS O Training around Torver Back Common. Lots of seperate loops to allow us to creat a plan, try it and refocus.
Bit scrapy to begin with but better once I stopped and focused on each leg one at a time. I wore Toni's headcam for a couple of loops, which should be amusing if they ever make it on to youtube!
3 PM

Orienteering 1:34:27 intensity: (1:44 @1) + (25:50 @2) + (1:06:21 @3) + (32 @4) 15.14 km (6:14 / km) +13m 6:13 / km
ahr:133 max:152

Afternoon training session on Haverigg. Started off with a couple of short loops on 1:5000, which didn't go very well. Then went out on a long control pick course on 1:7500, this went much better - started to get pretty tired so skipped a few on the way back.

Friday Feb 10, 2012 #

9 PM

Orienteering 1:04:06 intensity: (2:11 @1) + (20:16 @2) + (34:52 @3) + (6:47 @4) 5.65 km (11:20 / km) +284m 9:04 / km
ahr:134 max:157

Late evening run after arriving up in the Lake District. Did a solo night corridor around Haverthwaite. Pretty snowy and slow. Tricky trying to keep in the corridor - enjoyed it though and can see why people do lots of them in training. Will be good looking at the Quickroute to see how accurate the navigation was.

Thursday Feb 9, 2012 #

8 AM

Running 30:59 intensity: (41 @1) + (26:43 @2) + (3:35 @3) 6.76 km (4:35 / km) +22m 4:31 / km
ahr:124 max:132

Run to work
6 PM

Running 32:05 intensity: (14 @1) + (12:03 @2) + (5:02 @3) + (13:43 @4) + (1:03 @5) 6.93 km (4:38 / km) +7m 4:36 / km
ahr:140 max:168

Run home from work - including 30s every 3mins

Wednesday Feb 8, 2012 #

12 PM

Running intervals (Grass/Snow) 1:08:34 intensity: (1:49 @1) + (25:08 @2) + (28:48 @3) + (11:35 @4) + (1:14 @5) 9.5 mi (7:13 / mi) +9m 7:12 / mi
ahr:136 max:175

Lunchtime interval session, went over to the Embankment park to run around on the grass/snow. Figured it was better to be constantly running on this rather than the mix of ice and tarmac along the canal. did the usual 8 x 1km/ 1min 30s recovery. Didn't feel too bad, times were slow and probably not entirely due to the surface!
3:49, 3:57, 3:48, 3:50, 3:46, 3:52, 3:56, 3:46
5 PM

Running 23:25 intensity: (14 @1) + (6:42 @2) + (12:28 @3) + (43 @4) + (3:18 @5) 3.29 mi (7:08 / mi) +33m 6:55 / mi
ahr:160 max:236

Run home from work - was late so chose a short route home and tried to keep the pace high.

Tuesday Feb 7, 2012 #

8 AM

Running 34:02 intensity: (1:35 @1) + (22:03 @2) + (2:07 @3) + (8:01 @4) + (16 @5) 4.13 mi (8:15 / mi) +23m 8:06 / mi
ahr:131 max:167

Run to work
6 PM

Running 53:50 intensity: (14 @1) + (19:55 @2) + (23:30 @3) + (6:53 @4) + (3:18 @5) 7.38 mi (7:18 / mi) +25m 7:13 / mi
ahr:136 max:177

Run home from work, took a longer route around West Bridgford and tried to run the middle 40minutes at a tempo-type pace - reasonably successfully.

Monday Feb 6, 2012 #

8 AM

Running 32:10 intensity: (13 @1) + (20:25 @2) + (4:19 @3) + (6:57 @4) + (16 @5) 3.66 mi (8:47 / mi) +20m 8:39 / mi
ahr:132 max:166

Run to work - pretty slow in the snow.
6 PM

Running 29:36 intensity: (1:20 @1) + (14:57 @2) + (1:33 @3) + (7:48 @4) + (3:58 @5) 3.52 mi (8:25 / mi) +27m 8:13 / mi
ahr:135 max:182

Run home from work, felt a bit more sprightly.
8 PM

Strength & Conditioning 24:45 [1]

Home circuit session.

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