Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 28 days ending Feb 28, 2010:

activity	#	time	miles		km		+m
Orienteering	14	11:42:08	57.48	(12:13)	92.5	(7:35)	370	49 /	49c	100%
Steady Run	5	6:49:00	45.05	(9:05)	72.5	(5:38)	1230
Hashing	4	4:19:00	26.72	(9:42)	43.0	(6:01)
Warm up/down	10	3:30:00	15.84	(13:15)	25.5	(8:14)
Stretching/Core Stability	3	1:05:00
Track Session	1	24:00	2.98	(8:03)	4.8	(5:00)
Intervals	1	20:00	0.93	(21:27)	1.5	(13:20)
Total	29	28:09:08	149.0		239.8		1600	49 /	49c	100%

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Sunday Feb 28, 2010 #

12 PM

Warm up/down warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: Inov8 Fell Shoes

Warm up stuff

Orienteering race 47:31 [5] *** 8.5 km (5:35 / km) +100m 5:17 / km
spiked:23/23c shoes: Inov8 Fell Shoes

NWO gallopen at Silk Wood. Very fast orienteering, but it was very basic and, therefore, not really that interesting! The way the course was planned meant that no control was above TD3, which didn't exactly help! Nice place though!

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Fell Shoes

Warm down jog.

Saturday Feb 27, 2010 #

Note
(rest day)

Friday Feb 26, 2010 #

Note
(rest day)

Thursday Feb 25, 2010 #

7 PM

Hashing tempo 55:00 [4] 10.0 km (5:30 / km)
shoes: Brooks Cascadia

Hashing in Core Copse ('My Forest'!). It was a really nice run with some good hills and some really nice small winding paths which were fun to run along!

Wednesday Feb 24, 2010 #

7 PM

Steady Run tempo 50:00 [3] 9.0 km (5:33 / km)
shoes: Road 08/09

A decent run with Sidmouth Running Club. It was a clear, but warm, evening and the moon was so bright that it was possible to do some off road running without a head torch! It looked really good reflecting on the sea too! Felt pretty good running which was good!

Tuesday Feb 23, 2010 #

5 PM

Warm up/down warm up/down 10:00 [3] 2.0 km (5:00 / km)
ahr:134 max:151 shoes: Brooks Cascadia

Running from work to Margrets Meadow for an interval session.

Track Session long 24:00 [4] 4.8 km (5:00 / km)
ahr:129 max:168 shoes: Brooks Cascadia

A good track session, but not on a field rather than a track! Did 4 x 1200m with 90 seconds rest.

It had chucked it down with snow and rain for most of the day, so it was pretty wet, which made it harder!!

Warm up/down warm up/down 10:00 [3] 2.0 km (5:00 / km)
ahr:96 max:112 shoes: Brooks Cascadia

Jogging back to the car in the work car park.

Monday Feb 22, 2010 #

8 PM

Stretching/Core Stability 25:00 [1]

A good core stability session.

Sunday Feb 21, 2010 #

2 PM

Steady Run tempo 1:21:00 [4] 14.5 km (5:35 / km)
shoes: Brooks Cascadia

A good long run from home. Went to the river and along for a bit before climbing up into 'my forest' towards the end of the run. Felt a bit tired, so decided to finish sooner than I had originally planned.

It was a really nice warm sunny day, so it was nice to be out!

Saturday Feb 20, 2010 #

Note
(rest day)

Tom still wasn't quite right, so we went for a walk on the coast before he caught the train home.

Friday Feb 19, 2010 #

Note
(sick) (rest day)

We were planning to go for a decent long run on the East Devon coast today, but Tom was rather ill and I wasn't exactly 100%, so we decided not to.

Thursday Feb 18, 2010 #

11 AM

Warm up/down warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 Fell Shoes

More training on Penhale with Tom. We warmed up by jogging to the start of the British Champs M20E course!

Orienteering 1:10:00 [3] 8.5 km (8:14 / km)
shoes: Inov8 Fell Shoes

Running part of the M20E course from the 2005 British Champs that I planned on Penhale.

We were going well until we had to take a detour around an army training exercise!!

Good fun, but a challenge on the 1:15 map!

Warm up/down warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 Fell Shoes

Warm down jog/walk around some controls in the vague southern area.

7 PM

Hashing tempo 1:00:00 [4] 8.0 km (7:30 / km)
shoes: Brooks Cascadia

Hashing from Four Firs on Woodbury Common. There was loads of mud and some good hills.

It was Toms first night time hash, and I think he rather enjoyed it!!

Wednesday Feb 17, 2010 #

11 AM

Warm up/down warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 Fell Shoes

Warm up stuff before training at Hayle with Tom.

Orienteering 45:00 [3] 5.0 km (9:00 / km)

Long leg / short legs course with Tom. Running well for most of it, but a few problems on the last leg....but these should be easilly shorted!

1 PM

Orienteering 45:00 [3] 6.5 km (6:55 / km)
shoes: Inov8 Fell Shoes

Relocation exercise. I led Tom for a few minutes before giving him the map to find a control. We changed around once so that Tom could try to get me lost....he thinks he got me well lost.....but I thought I always had in under control!!

The we re-ran the leg that Tom made a mistake on at the end of the long/short legs course.... better this time!

2 PM

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Fell Shoes

A walk/jog to warm down and check out the bits of the last leg that Tom still wasn't quite happy about.

Another good days training, and I think Tom is enjoying the dunes! Off to a beach afterwards...rude to miss the chance!!

Tuesday Feb 16, 2010 #

1 PM

Warm up/down warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov8 Fell Shoes

Warm up and warm down stuff (after the course below!) at Penhale.

Orienteering 35:00 [3] 4.5 km (7:47 / km)
shoes: Inov8 Fell Shoes

A really good training course on Penhale with Tom. Lots of short legs and then some long ones. Steep learing curve for Tom!.......British champs planning knowledge helpful for me!!! :-)

3 PM

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 Fell Shoes

A course through some vague stuff....more big lessons, but going well!

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 Fell Shoes

An awesome control pick on the tough eastern part of Penhale.

C • Boooo. 2

4 PM

Orienteering 25:00 [3] 3.0 km (8:20 / km)
shoes: Inov8 Fell Shoes

Long legs on the even tougher area north of the army road. Simplification and trying to avoid climbing too many massive dunes are a key!!

5 PM

Warm up/down warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 Fell Shoes

Warm down jog back to the car. A really good days training........I love Penhale, and Tom seems to have learnt loads and rather like the dunes too!!

Monday Feb 15, 2010 #

9 AM

Orienteering 35:00 [3] 4.0 km (8:45 / km)
shoes: VJ's 09/10

Hanging controls on Great Tower.

10 AM

Orienteering 50:00 [4] 5.5 km (9:05 / km)
shoes: VJ's 09/10

Trains!! Loads of them failed to notice the gaffle on the first section and got disqualified!!

Sunday Feb 14, 2010 #

10 AM

Orienteering 45:00 [3] 5.0 km (9:00 / km)
ahr:110 max:162

Hanging controls for the Talent Squad training at Hazel Seat.

Orienteering 50:00 [3] 5.0 km (10:00 / km)
ahr:117 max:170 shoes: VJ's 09/10

Shaddowing Tom around a couple of courses.......and the other Tom around another one!

2 PM

Orienteering 15:00 [3] 2.0 km (7:30 / km)
ahr:126 max:166 shoes: VJ's 09/10

Collecting a few controls.

Orienteering 15:00 [3] 2.0 km (7:30 / km)
ahr:126 max:166 shoes: VJ's 09/10

Shaddowing a number of people around parts of the simplification course.

Saturday Feb 13, 2010 #

10 AM

Orienteering 55:00 [3] 8.0 km (6:53 / km)
ahr:101 max:141 shoes: VJ's 09/10

Hanging the controls for the Talent Training at Black Beck.

Orienteering 50:00 [3] 5.0 km (10:00 / km)
ahr:104 max:157 shoes: VJ's 09/10

Shaddowing Lucy around a couple of courses.

Orienteering 25:00 [3] 3.0 km (8:20 / km)
ahr:126 max:163 shoes: VJ's 09/10

Shaddowing Tom around the long/short legs course. Running well!

2 PM

Orienteering 7:00 [3] 2.0 km (3:30 / km)
ahr:165 max:211 shoes: VJ's 09/10

Shaddowing a couple of people on the clock relay.

Orienteering 5:00 [3] 1.0 km (5:00 / km)
shoes: VJ's 09/10

Collecting a few controls.

Friday Feb 12, 2010 #

Note

Travelling to squad weekend.

Thursday Feb 11, 2010 #

7 PM

Hashing tempo 54:00 [4] 10.0 km (5:24 / km)
shoes: Brooks Cascadia

A really good hash from Newton Poppleford. Loads of fast running....felt really good, and strong on the hills! :-)

Wednesday Feb 10, 2010 #

7 PM

Steady Run 55:00 [3] 10.0 km (5:30 / km)
shoes: Road 08/09

Sidmouth Running Club off road night time run. Some of the group were still feeling a bit tired from Sunday, so I invented a semi road & off road run which hardly left the town - so had no massive hills!! Seemed to work quite well, so worth remembering for the future!

Tuesday Feb 9, 2010 #

5 PM

Warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Brooks Cascadia

Warm up run to the Benches.

Intervals hills 20:00 [4] 1.5 km (13:20 / km)
shoes: Brooks Cascadia

The Benches hill interval session!

Wasn't sure how I was going to feel after Sunday, but felt pretty good and did a reasonable session......15 good efforts!

Warm up/down warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Brooks Cascadia

Running back from the benches.

Monday Feb 8, 2010 #

Note
(rest day)

Sunday Feb 7, 2010 #

9 AM

Warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 Fell Shoes

Some warm up stuff before the 4 Trigs.

Steady Run race 2:38:00 [5] 27.0 km (5:51 / km) +1230m 4:46 / km
ahr:141 max:156 shoes: Inov8 Fell Shoes

The Sidmouth 4 Trigs Fell Race!!

An awesome race from Sidmouth Sailing Club where you have to navigate to a control at each of the 4 trig points around Sidmouth. Apart from the control flags at the trigs (and in a couple of other places to stop people road running!), there are no markings...you have to navigate! Only, coz its local to me, I don't take a map coz I know the way!! I met some chap in Harpford Woods, which is known as the 'Bermuda Triangle' coz loads of people get lost in there, who didn't have a clue where to go (despite having a map!!), so he just followed me. We stayed together (or should I say, he stayed with me?!), for all of the inland bit and it inevitably turned into a head-to-head along the final coastal sections (which goes though the massive Weston and Salcombe valleys!). Fortunately, he really struggled on the last steps out of Salcombe Mouth and I was able to get away from him for the last sprint down into Sidmouth. He ended up finishing ages after me coz he got lost on the descent and ended up in someone’s garden!!!

I ran at a good steady pace the whole way around. The splits on my heart rate monitor show that I had pretty much the same average heart rate for each leg. Felt strong at the end, which was pleasing.

Awesome fun! Results at http://www.sidmouthrunningclub.org.uk/

Warm up/down warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 Fell Shoes

Warm down jog.

Saturday Feb 6, 2010 #

1 PM

Warm up/down warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: VJ's 09/10

Warm up stuff before the Devon event at Five Tors, Dartmoor.

Orienteering race 52:37 [5] *** 9.0 km (5:51 / km) +270m 5:05 / km
ahr:133 max:152 spiked:26/26c shoes: VJ's 09/10

Devon League event at Five Tors on Dartmoor. I ran really well, and spiked every control. Had a short head to head with Billy Whiz when I caught him up.... but he went miles off line on one control and didn't see me getting it...never saw him again!!

It was quite a tough course because it went to all 5 of the tors on the map!! It was a really nice clear sunny day and the moor looked amazing.....Dartmoor is such an awesome place!! :-)

Results and Routegedget at: http://www.devonorienteering.co.uk/

Warm up/down warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: VJ's 09/10

Warm down jog and stretching.

Friday Feb 5, 2010 #

Stretching/Core Stability 30:00 [2]

Core work.

Thursday Feb 4, 2010 #

7 PM

Hashing tempo 1:30:00 [4] 15.0 km (6:00 / km)
shoes: Brooks Cascadia

Hashing....with a difference!!! At fairly short notice, I had to lay the trail but my torch battery doesn't give me enough power to lay a hash before hand and then run the whole trail with the group!

So, I layed a live hash!! This meant that I started just 25 minutes before the pack, and they had to try to catch me!! Its awesome fun doing a hash in this way, and it was a really good training session.....and, despite having to carry loads of flour, I seemed to be running well!........so, they never caught me! In fact, I ran so well that I was finished in time to run half the trail with them!! :-)

Wednesday Feb 3, 2010 #

6 PM

Note
(sick)

Feeling stronger again today, and have now been able to eat pretty much normally for a couple of days :-). So, I decided to go for a run!!

7 PM

Steady Run tempo 1:05:00 [3] 12.0 km (5:25 / km)
shoes: Road 08/09

A decent run with SRC....it was just good to feel like doing something other than lie down!! Ran fairly well considering what happened at the weekend, though I was still a bit short on energy towards the end.

Nearly missed the run though........I stopped in the bogs for a pee on the way out of the Sailing Club only to find that, when I came back out, everyone had gone and the door was locked - so I was locked inside the Sailing Club!!! Rather worryingly, it took me ages to find the fire exit (really bad signs!) to get out! Then I had to run like mad for the first 15 minutes to catch the others up!!

Stretching/Core Stability 10:00 [1]

Stretching on the sea front.

Tuesday Feb 2, 2010 #

Note
(sick)

This is annoying me now!! Feel pretty much "normal" again today, except for still being a bit short on energy because I went about three days without eating very much! But, able to eat normally again, so hopefully I'll be able to try running again tomorrow.

Monday Feb 1, 2010 #

Note
(sick)

Feeling better again today, but still not able to eat enough to be safe training.

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