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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Ant Squire

In the 9 days ending Aug 7, 2011:

activity # timemileskm+m
  Orienteering6 6:18:00 34.5(10:57) 55.53(6:48) 177083 /114c72%
  Running8 3:54:45 23.1(10:10) 37.17(6:19) 617
  Total9 10:12:45 57.6(10:38) 92.7(6:37) 238783 /114c72%

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Sunday Aug 7, 2011 #

Note
(rest day)

Travelling back south - had to remember to get off the train for Nottingham, rather than stay on till London!

Saturday Aug 6, 2011 #

1 PM

Running race 1:04:12 intensity: (19 @1) + (11 @2) + (7:02 @3) + (53:09 @4) + (3:31 @5) 11.52 km (5:34 / km) +436m 4:41 / km
ahr:155 max:167

Scottish 6-Days: Day 6 - 6th.
95% of this course went very well, 5% went very wrong.
I felt really tired all morning, but coffee, lucozade, jelly babies and the 'refreshing' walk/run up the hill to the start managed to wake me up. Once I started I felt I was running well, pushing all the way and orienteering pretty cleanly. I was always concious that there were only seconds in it and used the motivation to push on again each time my effort dipped.
Then disaster on the 2nd last control, in short I dropped too far and too fast down the hill. I had to climb back up the hill, fight through some dark green gorse and then re-locate again. Looking at the splits I lost just under 3 minutes (I took 4:59 - fastest 2:06) and I was just under 3 minutes behind 3rd place overall (2:53). Did it cost me a podium place? Possibly? Certainly a painful lesson to learn!
I ended up 5th overall.

Running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

Warm up to start - (walked most of the uphill, so I haven't counted this).
No warm down - too much of a boo - and they'd sold out of bacon & sausages - no end of 6-days treat for me. :-(

Friday Aug 5, 2011 #

1 PM

Orienteering race 1:00:55 intensity: (21 @1) + (25 @2) + (22:40 @3) + (36:43 @4) + (46 @5) *** 9.06 km (6:44 / km) +205m 6:02 / km
ahr:150 max:164 spiked:20/28c

Scottish 6-Days: Day 5 - 5th
A good new area with interesting courses. Surprisingly tough going, but I did have the advantage of a late start. I thought I'd had a decent run, but Rich and Patrik took time out of me and Ali destroyed all of us.

Running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)

Warm up to start and warm down around field/to string course.

Thursday Aug 4, 2011 #

11 AM

Orienteering race 1:02:52 intensity: (22 @1) + (7 @2) + (7:11 @3) + (54:36 @4) + (36 @5) *** 6.4 mi (9:50 / mi) +383m 8:17 / mi
ahr:154 max:164 spiked:18/23c

Scottish 6-Days: Day 4 - 5th
Better day today, chasing start but we were all quite spread out. I ran the first half quite well (small banana on 3) and was pleased to catch sight of Rich going towards 9 and then surprised to catch him by 10. I managed to get into the lead at 15 but had a small miss on 18. Got back in front on way to 20 but made a parrallel error and lost 20s. This gap remained to the finish.
Caught a bit of time up on the guy in 2nd place (out of those doing the whole week), so my fight for a podium place is back on!

Running warm up/down 15:00 [2] 1.5 mi (10:00 / mi)

Run to start
4 PM

Orienteering warm up/down 51:56 intensity: (24:11 @1) + (25:29 @2) + (2:16 @3) 2.57 mi (20:12 / mi) +148m 17:08 / mi
ahr:108 max:132

Collected some controls after the event. The rain had cleared by now and the easy pace allowed me to look around and reminded me of the priviledge we have of running in wonderful terrain like this.

Wednesday Aug 3, 2011 #

5 PM

Running 28:34 intensity: (13:27 @1) + (13:37 @2) + (1:30 @3) 3.19 mi (8:57 / mi) +138m 7:53 / mi
ahr:111 max:137

Rest day run around the high spots of Oban (folly and pulpit hill). Legs felt better by the end of the run.

Tuesday Aug 2, 2011 #

1 PM

Orienteering race 1:49:12 intensity: (20 @1) + (35 @2) + (27:34 @3) + (1:20:43 @4) **** 16.42 km (6:39 / km) +543m 5:42 / km
ahr:152 max:162 spiked:19/25c

Scottish 6-Days: Day 3 - 11th
Whilst I was running I felt that it was going well, I kept pushing and only had a couple of tired head mistakes at 18 & 20. However first I was caught 12 minutes by Oli and then found I ended up in 11th place. My only 'excuse' is that I ran the whole course on my own, but I still need to find 5-10 minutes to be properly competitive on these long courses. The result has also dropped me off the pace for the chasing start - I reckon the top 3 of those doing all the days is Ali, Johan & Rich, so need to have a great last 3 days to get back on the podium.

Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)

Bit of faffing around the assembly field for warm up, no warm down - although I did some chieldh dancing in the evening!

Monday Aug 1, 2011 #

11 AM

Orienteering race 33:34 intensity: (11 @1) + (17 @2) + (4:51 @3) + (26:59 @4) + (1:16 @5) **** 5.51 km (6:06 / km) +121m 5:29 / km
ahr:154 max:167 spiked:11/18c

Scottish 6-Days: Day 2 - 7th
Fairly good run but some costly mistakes at 9, 12 & 17 easily cost me the couple of minutes that would have given me a podium result, so that's a bit frustrating.

Running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)

Warm up to start and warm down around car parks

Sunday Jul 31, 2011 #

10 AM

Orienteering race 59:31 intensity: (22 @1) + (13 @2) + (10:40 @3) + (47:54 @4) + (22 @5) *** 10.11 km (5:53 / km) +370m 4:59 / km
ahr:154 max:164 spiked:15/20c

Scottish 6-Days: Day 1 - 4th
Good start to the week. Wanted to have a clean run to get the o confidence back up. I also felt physically good so pushed as hard as I could. The navigation went well (although it wasn't the trickiest of areas) and only time loss was some wobbles in the circle at 4, 10, 14 and coming offline at 16 and relocating within sight of 17 (only a short leg).
Pleased with result, but there's still along way to go!

Running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)

Warm up/down

Saturday Jul 30, 2011 #

9 PM

Running warm up/down 26:59 intensity: (1:50 @1) + (19:33 @2) + (5:36 @3) 3.25 mi (8:18 / mi) +43m 7:59 / mi
ahr:120 max:149

Long day travelling up to Oban. Settled into our harbour-front accomodation and then went for a short run around the coast. Threw in some strides/drills to loosen off the legs.

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