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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 28 days ending Feb 28, 2009:

activity # timemileskm+m
  Orienteering4 6:24:41 35.11(10:57) 56.5(6:49) 33026 /27c96%
  Steady Run5 6:00:00 39.15(9:12) 63.0(5:43)
  Hashing6 5:34:00 36.66(9:07) 59.0(5:40)
  Warm up/down5 1:45:00 10.19(10:18) 16.4(6:24)
  Intervals3 1:25:00 8.08(10:31) 13.0(6:32)
  Stretching/Core Stability3 1:15:00
  Total19 22:23:41 129.18 207.9 33026 /27c96%

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Saturday Feb 28, 2009 #

Warm up/down warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: O shoes

A decent warm up with Tom. We got to the start so early that we ran back to assembly before going back to the start!

Orienteering race 1:28:41 [5] *** 15.0 km (5:55 / km) +330m 5:20 / km
spiked:26/27c shoes: O shoes

British Champs at Hampton Ridge, New Forest. Had a good solid run and finished 2nd! Felt good all the way around, and enjoyed it :-)

Friday Feb 27, 2009 #

Note
(rest day)

Thursday Feb 26, 2009 #

Hashing 55:00 [3] 10.0 km (5:30 / km)
shoes: New Grizzly

Hashing from Barnes Surges. Took it fairly steady, especially on the several massive hills. But still managed to be at the front most of the time - I guess I just got lucky with my guesses at checks!

Stretching/Core Stability 30:00 [1]

A decent stretch and some core work.

Wednesday Feb 25, 2009 #

Steady Run 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Road 08/09

Steady run with Sidmouth Running Club. Nice bit of beach towards the end!

Tuesday Feb 24, 2009 #

Note
(rest day)

Feeling better.... but had a long day at uni!

Monday Feb 23, 2009 #

Note
(sick)

Sore throat

Sunday Feb 22, 2009 #

Hashing tempo 1:05:00 [3] 12.0 km (5:25 / km)
shoes: New Grizzly

A good hash from Frying Pans on Woodbury Common. Felt reasonably strong on the hills and in the terrain bits. Tough running into the wind, but it was such a nice day....... for the first time in ages it was warm enough to run in shorts! :-)

Stretching/Core Stability 15:00 [1]

A decent stretch in the sun!

Saturday Feb 21, 2009 #

Warm up/down warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Grizzly

Steady jog up the hill

Intervals hills 30:00 [4] 5.0 km (6:00 / km)
shoes: Grizzly

Hill intervals on East Hill - generally shorter and faster this time.

Warm up/down warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Grizzly

Easy jog down the hill. Did some stretching when home.

Friday Feb 20, 2009 #

Note
(rest day)

Thursday Feb 19, 2009 #

Hashing tempo 59:00 [3] 10.0 km (5:54 / km)
shoes: New Grizzly

Hashing from Squabmoor reservoir, Woodbury Common. Felt really good and was running well up the many hills! =)

Wednesday Feb 18, 2009 #

Steady Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Road 08/09

A steady recovery run with Sidmouth Running Club - felt good considering the number of hours I did over the weekend! It was easy to tell it was half term coz there were loads of chavs on the beach!!!

Tuesday Feb 17, 2009 #

Note
(rest day)

Day off. Had a long day at uni in Cardiff.... left home at 6.45am and arrived home at 9pm!!

Monday Feb 16, 2009 #

Orienteering 34:00 [3] 6.0 km (5:40 / km)
shoes: O shoes

Ran around the middle race to make sure all the controls were still there. Got chased by a massive dog!!

Orienteering 25:00 [2] 4.0 km (6:15 / km)
shoes: O shoes

Easy recovery run to collect controls.

Sunday Feb 15, 2009 #

Orienteering 42:00 [4] 6.0 km (7:00 / km)
shoes: O shoes

Trains!! Some fast running!

Orienteering 45:00 [3] 6.0 km (7:30 / km)
shoes: O shoes

Hanging Mondays controls - Holmbury again!

Saturday Feb 14, 2009 #

Orienteering 45:00 [3] 6.5 km (6:55 / km)
shoes: O shoes

Hanging loads of controls on Winterfold.

Warm up/down warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: O shoes

Group warm up!

Orienteering 1:15:00 [3] 8.0 km (9:23 / km)
shoes: O shoes

Shaddowing Tom around various exercises. Running pretty well!

Orienteering 30:00 [3] 5.0 km (6:00 / km)
shoes: O shoes

Hanging Sundays controls on Holmbury Hill!

Friday Feb 13, 2009 #

Note
(rest day)

Travelling to Start Weekend.

Thursday Feb 12, 2009 #

Hashing tempo 50:00 [3] 9.0 km (5:33 / km)
shoes: New Grizzly

Hashing on Core Copse. Lots of hills! Very muddy in places because of all the metling snow. The snow that remains was easilly confused with the flour used to mark the route!!!

Wednesday Feb 11, 2009 #

Steady Run tempo 1:00:00 [3] 11.0 km (5:27 / km)
shoes: New Grizzly

SRC night time off-road run on Mutters Moor. Big climb at the start - Excellent fun!

Tuesday Feb 10, 2009 #

Warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Road 08/09

Warm up jog to the hill

Intervals hills 20:00 [4] 2.0 km (10:00 / km)
shoes: Road 08/09

Hill sprints on East Hill.

Monday Feb 9, 2009 #

Stretching/Core Stability 30:00 [2]

Some core stability stuff. It was too dangerous to go outside..... blizzards on the hill and floods in the valley!!

Sunday Feb 8, 2009 #

Warm up/down warm up/down 15:00 [2] 2.4 km (6:15 / km)
shoes: New Grizzly

Warm up jog up to the hill.

Intervals hills 35:00 [4] 6.0 km (5:50 / km)
shoes: New Grizzly

Hill intervals on East Hill - as an alternative to todays cancelled (due to snow) orienteering event on Bodmin Moor. Mainly longer intervals of 45 seconds plus. Still plenty of snow, which made it hard work!

Warm up/down warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: New Grizzly

Steady jog/ski down the hill !!

Saturday Feb 7, 2009 #

Steady Run long 2:00:00 [3] 19.0 km (6:19 / km)
shoes: New Grizzly

Todays orienteering event on Dartmoor was cancelled because of the snow :-( .So, I went for an excellent long run on East Hill in the snow!! Plenty of hills, and it was really tough running with such deep snow. Very slippery too!! Good fun though! :-)

Friday Feb 6, 2009 #

Note
(rest day)

Too much snow to run!!

Thursday Feb 5, 2009 #

Hashing tempo 45:00 [4] 8.0 km (5:38 / km)
shoes: New Grizzly

Hashing from Otterton is really grim conditions - started off in really heavy rain which was a blizzard at the end. Fun, but cold - felt good considering the conditions!

Wednesday Feb 4, 2009 #

Steady Run 1:00:00 [3] 10.0 km (6:00 / km)
shoes: New Grizzly

Excellent night off-road run with AVR from Seaton. Blizzard conditions towards the end! Was able to run almost normally for the first time since my chest infection - yey!! :-)

Tuesday Feb 3, 2009 #

Note
(rest day)

Monday Feb 2, 2009 #

Note
(sick)

Feeling much better now - should be fine to run normally on Wednesday!

Sunday Feb 1, 2009 #

Hashing 1:00:00 [3] 10.0 km (6:00 / km)
(sick) shoes: New Grizzly

City of Exeter hash from Core Copse. A good run with some decent hills. Felt ok - but did have one coughing spell after a big climb, which was dissapointing.

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