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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 28 days ending Feb 28, 2011:

activity # timemileskm+m
  Orienteering11 9:43:02 43.43(13:25) 69.9(8:20) 22022 /22c100%
  Hashing6 8:40:00 54.68(9:31) 88.0(5:55) 1070
  Steady Run3 2:50:00 19.26(8:50) 31.0(5:29)
  Stretching/Core Stability10 2:45:00
  Running Race1 2:38:48 16.78(9:28) 27.0(5:53) 1240
  Warm up/down4 1:55:00 11.81(9:44) 19.0(6:03)
  Intervals2 45:00 4.35(10:21) 7.0(6:26)
  Recovery Run1 20:00 1.86(10:44) 3.0(6:40)
  Total32 29:36:50 152.17 244.9 253022 /22c100%

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Monday Feb 28, 2011 #

Note
(rest day)

Sunday Feb 27, 2011 #

11 AM

Orienteering 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

A change of scenery today!......Dartmoor! Wheal Florence to be precise. We used the 1:2500 map, with 1.25m contours, of the really complicated bit. This session was more of a walk to hang the warm up controls. I got into the map quicker then I expected to!

Orienteering 30:00 [2] 2.5 km (12:00 / km)
shoes: Inov8 Fell Shoes (2010)

Hanging the bulk of the controls for the main training course - again, fairly steady to make sure they were correct!
12 PM

Orienteering 30:00 [3] 3.5 km (8:34 / km)
shoes: Inov8 Fell Shoes (2010)

Running the course, and kind of shadowing some people as a passed them. Awesome fun!

Orienteering 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 Fell Shoes (2010)

Collecting some controls.

Saturday Feb 26, 2011 #

10 AM

Orienteering 40:00 [4] 6.0 km (6:40 / km)
shoes: Inov8 Fell Shoes (2010)

Hanging some controls and checking those which went out yesterday. Its a fantastically sunny and warmish day....a proper Penhale day!!
11 AM

Orienteering 50:00 [3] 5.5 km (9:05 / km)
shoes: Inov8 Fell Shoes (2010)

Shadowing various people "by stealth" around the control pick courses.

Orienteering 45:00 [3] 6.0 km (7:30 / km)
shoes: Inov8 Fell Shoes (2010)

Relocation - I led a group consisting of Harry and the Torbay lads. They all did well...even when I started taking their maps from them!!
12 PM

Orienteering 45:00 [3] 4.5 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

Shadowing Harry around the Long Legs course.
2 PM

Orienteering 1:00:00 [3] 7.5 km (8:00 / km)
shoes: Inov8 Fell Shoes (2010)

Trains!! Ran with a train most of the way....but had to leg it to re-hang a couple of controls I'd collected without realising that my "express" train had overtaken the "commuter" train!! Then ran some more with the train before collecting some further controls (this time after everyone had been to them!). A great exercise as always!

Friday Feb 25, 2011 #

11 AM

Orienteering (SWJS training at Penhale) 1:00:00 [4] 7.0 km (8:34 / km)
shoes: Inov8 Fell Shoes (2010)

Hanging controls for a SWJS training day at the one and only Penhale Sands. Even though it was pretty grim weather (wind and drizzle), Penhale is still the best area in the whole country!
1 PM

Orienteering 35:00 [3] 3.5 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

Shadowing Harry around the Attack Points course. Tough on the coastal slope!

Orienteering 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

Shadowing Harry around the Control Pick - the boy done good!
2 PM

Orienteering 40:00 [3] 4.0 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

Shadowing Adam around the Simplification course.
3 PM

Orienteering 1:00:00 [4] 8.0 km (7:30 / km)
shoes: Inov8 Fell Shoes (2010)

Collecting controls and then re-hanging some for tomorrows training.....in the BIG northern dunes!

Thursday Feb 24, 2011 #

7 PM

Hashing 1:00:00 [4] 12.0 km (5:00 / km)
shoes: Inov8 RocLite 312 GTX

Hashing from Core Copse. Ran well after a dramatic wipe out in the first 400 metres! Some good hills and some nice fast running.

Wednesday Feb 23, 2011 #

7 PM

Steady Run tempo 50:00 [4] 9.0 km (5:33 / km)
shoes: Inov8 RocLite 312 GTX

A good paced nigh-time tempo from from Trinity Hill with AVR. Hilly, and really muddy in places - but really warm! Beats a shitty road run with SRC any day!! :-)
9 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Tuesday Feb 22, 2011 #

Note
(rest day)

Monday Feb 21, 2011 #

Note
(rest day)

Sunday Feb 20, 2011 #

11 AM

Warm up/down warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 Fell Shoes (2010)

Warm up stuff before a QO event at Ham Hill.

Orienteering race 43:02 [5] *** 6.9 km (6:14 / km) +220m 5:23 / km
ahr:149 max:175 spiked:22/22c shoes: Inov8 Fell Shoes (2010)

QO event at Ham Hill. For some reason, they decided to use the Joe Lee punching again (thought that had been banished never to be seen again!......but sadly not!!), so wasted some time just trying to get the bloody thing to work at each control. Still, thats the same for everyone I guess - and at least I managed to get it to work at every control...which is more than some people did! I ran ok, and enjoyed the course even though it didn't make the most of the technical bits. Pleased to feel physically reasonable considering that I've still got a bit of the 4 Trigs in my legs - only about 4 and a half minutes down on Craney. Another nice spring day! :-)

Results at: http://www.quantockorienteers.co.uk/results/hamhil...

Routegadget at: http://www.quantock.routegadget.co.uk/cgi-bin/reit...
12 PM

Warm up/down warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Inov8 Fell Shoes (2010)

Warm down jog around the area.

Stretching/Core Stability 10:00 [1]

Stretching.

Saturday Feb 19, 2011 #

3 PM

Warm up/down warm up/down 20:00 [3] 2.5 km (8:00 / km)
shoes: Saucony Xodus

Warm up run to 'Mr Forest' for some hill intervals. Its an awesome warm spring day! :-)

Intervals hills 20:00 [4] 3.0 km (6:40 / km)
shoes: Saucony Xodus

Hill intervals. 2 sets of 4 efforts (each one about 50 seconds). Felt pretty good considering how tried I was on Thursday. Must have been the spring warmth!

Warm up/down warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Saucony Xodus

Jog back down to home.

Friday Feb 18, 2011 #

Note
(rest day)

Thursday Feb 17, 2011 #

7 PM

Hashing 55:00 [4] 9.0 km (6:07 / km)
shoes: Inov8 RocLite 312 GTX

Hashing from Salcombe Hill. A tough run with plenty of hills...felt a bit shafted on them towards the end. The Four Trigs is tougher than you think!

Wednesday Feb 16, 2011 #

7 PM

Steady Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Saucony Grid Tuned

A nice steady run with SRC. Most of us were still pretty shafted from the Four Trigs, so it was not too fast!
8 PM

Stretching/Core Stability 10:00 [1]

Stretching on the sea front....big waves!!

Tuesday Feb 15, 2011 #

Note
(rest day)

Monday Feb 14, 2011 #

5 PM

Recovery Run 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 RocLite 312 GTX

A very easy recovery run along Knightstone Lane and back. Needed to loosen up a bit after yesterday!

Stretching/Core Stability 30:00 [1]

A good stretch.

Sunday Feb 13, 2011 #

9 AM

Running Race race 2:38:48 [5] 27.0 km (5:53 / km) +1240m 4:47 / km
shoes: Inov8 Fell Shoes (2010)

The Sidmouth 4 Trigs Fell Race. As the name suggests, this is a fell race which goes to 4 Trig Points on the hills around Sidmouth, but with some other control points added in to prevent road running. Its self nav and has some brutal climbs - especially on the coastal sections. This year the weather was shocking - strong westerly gale and heavy rain.......nearly blew me over at one point on the coastal section, and the whole course was really muddy. Still I ran a good race, and was pleased to feel fairly strong the whole way. I ended up with pretty much the same time - although the official results will say I took a bit longer because I was still sat on the bog when the race started!! - so I started a minute or so after everyone else!

Splits:

Start to east side of Salcombe Mouth - 20:21
East side of Salcombe Mouth to Weston Trig - 20:14
Weston Trig to Donkey Sanctuary - 11:56
Donkey Sanctuary to Buckton Hill Trig - 14:42
Buckton Hill Trig to Sidbury - 10:03
Sidbury to White Cross - 13:22 (all up hill!)
White Cross to Fire Beacon Trig - 12:23
Fire Beacon Trig to Harpford Woods - 6:30
Harpford Woods to High Peak Trig - 33:55
High Peak Trig to Finish - 15:16

Results at: http://www.sidmouthrunningclub.co.uk/races/Four%20...
C • Epic!! 2
1 PM

Stretching/Core Stability 15:00 [1]

A good, and needed, stretch!

Saturday Feb 12, 2011 #

Note
(rest day)

Got the 4 Trigs race tomorrow, so best not to do any running today!

Friday Feb 11, 2011 #

Note
(rest day)

Thursday Feb 10, 2011 #

7 PM

Hashing 1:20:00 [4] 14.0 km (5:43 / km)
shoes: Inov8 RocLite 312 GTX

Hashing from Pulhayes Farm near East Budleigh. The run headed out towards Shortwood Common, but passed through some really nice virgin territory on the way there. Then we did some crazy going around in circles stuff on some mountain bike tracks, which was great fun, before heading onto the edge of Woodbury Common and then back to the farm via East Budleigh. An excellent hash on another nice warm evening!
9 PM

Stretching/Core Stability 15:00 [1]

Stretching with 'Flash' and 'Boots in Puss' after the hash.

Wednesday Feb 9, 2011 #

7 PM

Steady Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Salomon Aero

SRC winter off road session. I led the route up Bickwell Valley, around the edge of Bulverton Hill and out on to Mutters Moor. It was really foggy on the top, and with my big torch, visibility was down to only a couple of metres. Had to keep the whole group in sight, or some of them could have been lost for ages! As it was, I had to help a couple of lost Marines on a training exercise!! Once we got out to the coast path, we dropped back down into Sidmouth. A nice run on a warm evening! :-)

Tuesday Feb 8, 2011 #

9 PM

Stretching/Core Stability 30:00 [2]

Core session.

Monday Feb 7, 2011 #

Note
(rest day)

Sunday Feb 6, 2011 #

11 AM

Hashing 1:10:00 [4] 12.0 km (5:50 / km) +420m 4:58 / km
shoes: Salomon Aero

City of Exeter Hash from Mutters Moor. It was a really good run, with plenty of good running and some tough hills.....especially after yesterday! The run went straight out to the coast and then along to High Peak before cutting across the fields and up onto Mutters Moor. Then down the other side of Mutters Moor before making the final climb back up to run around the flat for a bit before heading back to the car park. Nice run on another warm day! :-)

Saturday Feb 5, 2011 #

1 PM

Hashing 2:25:00 [4] 26.0 km (5:35 / km) +650m 4:57 / km
shoes: Salomon Aero

A really good Devon A2B hash starting from the Otter Inn at Colaton Raleigh. The trail started off with a really long climb up onto Woodbury Common - so, basically, the first 25 minutes were uphill! Then we headed towards Uphams Plantation, where the trail was a bit screwed up by some people starting to follow part of my trail from Thursday!! Once that was sorted, it was off towards Squabmoor and Dalditch. Then back onto the Common before ending up at the Rolle Arms in East Budleigh. Had a good burn up at the end between me, Gaffer, and Thats Crap! A good run, on a really warm (for February!) day! :-)
5 PM

Stretching/Core Stability 20:00 [1]

A good stretch whilst waiting for the bus back to The Otter Inn, and then again in the pub!

Friday Feb 4, 2011 #

Note
(rest day)

Thursday Feb 3, 2011 #

7 PM

Hashing 1:50:00 [4] 15.0 km (7:20 / km)
shoes: Salomon Aero

Hashing from Four Firs on Woodbury Common. Radiohead was meant to be the hare, but he was ill, so I had to step in to lay the trail. I did it 'live', and set off about 30 minutes before the main pack. As always it was a good challenge doing it like that - more so this time because I hardly had any time to plan it, so I had to make it up a bit as I was going along! Still, the pack never caught me, and I had time to run back to meet them and run the final third of the trail with the pack. Good fun! :-)
9 PM

Stretching/Core Stability 15:00 [1]

Stretching in the pub.

Wednesday Feb 2, 2011 #

7 PM

Warm up/down warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Saucony Grid Tuned

It was my turn to lead the '6+' group for SRC, but I totally forgot until I arrived there, so had to make the whole lot up on the spot! I decided to do hill intervals on a lane off Bickwell Valley. But first, I led a warm up jog around the town for a while.

Intervals hills 25:00 [4] 4.0 km (6:15 / km)
shoes: Saucony Grid Tuned

A good hill interval session - 2 sets of 4 efforts on a hill that was about 50 seconds long. Had a break of about 4 minutes between the sets. Its a hard session but everyone seemed to enjoy it, which was good!

Warm up/down warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Saucony Grid Tuned

Warm down jog. All down hill to the beach, then along the beach for a bit back to the Sailing Club.

Stretching/Core Stability 10:00 [1]

Stretching on the sea front. I made each member of the group demonstrate a stretch to do!.......which also seemed to work well! Not bad for a whole session made up on the spot!! :-)

Tuesday Feb 1, 2011 #

Note
(rest day)

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