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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 29 days ending Feb 29, 2012:

activity # timemileskm+m
  Orienteering22 18:21:11 86.99(12:40) 140.0(7:52) 115585 /91c93%
  Hashing4 3:54:00 27.96(8:22) 45.0(5:12)
  Tempo Run3 2:05:00 17.4(7:11) 28.0(4:28)
  Warm up/down6 1:45:00 9.32(11:16) 15.0(7:00)
  Intervals2 1:36:00 11.81(8:08) 19.0(5:03)
  Stretching/Core Stability7 1:15:00
  Steady Run1 27:00 3.11(8:41) 5.0(5:24)
  Total38 29:23:11 156.59 252.0 115585 /91c93%

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Wednesday Feb 29, 2012 #

7 PM

Intervals intervals 1:00:00 [4] 11.0 km (5:27 / km)
shoes: Saucony Grid Tuned

My foot felt less sore today, so I took a chance on running club. It was a strange kind of interval session - started off with some hill intervals from the beach Jacobs Ladder, then moved to Bickwell valley for a fartlek type thing. Finally, we went to Primley Road for some longer efforts. Then back to the Sailing Club.
8 PM

Stretching/Core Stability 10:00 [1]

Stretching on the beach.

Tuesday Feb 28, 2012 #

Note
(injured)

Monday Feb 27, 2012 #

Note
(injured)

Sunday Feb 26, 2012 #

10 AM

Warm up/down warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov8 Mudclaw 333

Warm up stuff before the Sarum Saunter. Foot quite sore (good bruise!) from last night, but thought I might as well run because it was such a nice spring day.
11 AM

Orienteering race 1:18:56 [5] *** 11.7 km (6:45 / km) +275m 6:02 / km
spiked:28/28c shoes: Inov8 Mudclaw 333

Sarum Saunter. Not a great run - had to stop and throw up on the way to number 2....no idea why, I just suddenly felt sick for no apparent reason. Then I started to get really asthmatic - the first time that has happened for ages. It got so bad that some random bloke who saw what was wrong thankfully lent me his inhaler. Once that had kicked in, I started to run ok, but the damage was done. Pleased with the way a cruised through the technical section at the end. Felt pretty shafted at the end - but considering last night, and what happened today, I guess thats hardly a surprise!
3 PM

Orienteering 40:00 [2] 5.0 km (8:00 / km)
shoes: Inov8 Mudclaw 333

Collecting controls with Tom and Jack. Foot hurting!

Saturday Feb 25, 2012 #

7 PM

Warm up/down warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 Mudclaw 333

Warm up stuff with Bazil.
8 PM

Orienteering race 1:44:29 [5] *** 14.3 km (7:18 / km) +245m 6:44 / km
spiked:20/23c shoes: Inov8 Mudclaw 333

British Night Champs - despite only doing one night event in the last few years, I thought I might as well give it ago as it was fairly local and on quite a nice area. Because it was a Sarum event, I had to help with the car parking before running - which was cold! My run was pretty scrappy to be honest. But oddly, I got all the controls in the technical bit really well, but was then scrappy later on - especially in the minging bit north of the power lines, where there were some proper bingo controls. Lost a heap of time on a really dodgy fodder rack in the middle of a bracken covered bit of forest. Ran into something really hard about half way around - don't know what it was, but it bloody hurt!! Still, never mind - quite enjoyed the run really!

Friday Feb 24, 2012 #

Note
(rest day)

Thursday Feb 23, 2012 #

7 PM

Hashing 1:04:00 [4] 13.0 km (4:55 / km)
shoes: Saucony Excursion

A good hash from Joneys Cross on Woodbury Common. It was a good trail with plenty of running, and some tough hills and mud. After the re-group, I got loads of checks right and ended up miles ahead of the pack - so no need for a race at the end this week!!
8 PM

Stretching/Core Stability 10:00 [1]

Stretching with Flash.

Wednesday Feb 22, 2012 #

7 PM

Steady Run 17:00 [3] 3.0 km (5:40 / km)
shoes: Saucony Grid Tuned

Everything felt a bit better, so I decided to go to running club. This was a steady run before a 5k continuous run.

Tempo Run tempo 21:00 [4] 5.0 km (4:12 / km)
shoes: Saucony Grid Tuned

A 5km ish continuous run - some folk really pushed on, but decided to hang back a bit after the last couple of days. Felt pretty much ok, so that was good.

Steady Run warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Saucony Grid Tuned

Steady cool down run at a social pace. Getting a well pissed off with running club being on road now.....it really is about time they manned up, got head torches and got off road in the winter too!! Still, not many weeks now before the clocks change and I can get them out on the coast doing some 'real' running!! :-)
8 PM

Stretching/Core Stability 10:00 [1]

Stretching on the beach.

Tuesday Feb 21, 2012 #

Note
(injured) (sick) (rest day)

Knee less sore today (but still got a lump on it!), but still had a bit of a sore throat this morning. Some people at work are really ill with this cold, so going to play safe. Feeling a bit better now, so hopefully I'll be ok to do running club tomorrow.

Monday Feb 20, 2012 #

Note
(injured) (sick) (rest day)

My knee, that a hurt in the Lakes, is a bit sore after yesterday. Also started to get a sore throat in the evening. Taking no chances!

Sunday Feb 19, 2012 #

Note

Just seen the RouteGadget of where I'd have been running if I'd travelled to the CS match that Sarum inexplicably chose to enter in preference to Hay Tor ......A really minging looking bit of forest near High Wycombe!! A no brainer.... give me Hay Tor any day!!
9 AM

Orienteering 35:00 [3] 6.0 km (5:50 / km)
shoes: Inov8 Fell Shoes (2010)

Checking controls for the Devon Compass Sport match at Hay Tor. Really nice sunny day with awesome views!
11 AM

Orienteering race 40:43 [5] *** 6.4 km (6:22 / km) +170m 5:37 / km
spiked:8/11c shoes: Inov8 Fell Shoes (2010)

Ran the Mens blue course, coz I'd been asked to run that and the Light Green then do some kind of coaching de-brief with some of the Devon Juniors. Ran well, but made a couple of sloppy mistakes - although these didn't cost more than a few seconds. However, I did loose more time on (a good couple of minutes) on number 9 which was clearly, and widely considered to be, in the wrong place! As it was in a depression, where there were loads of holes in the ground, but only one mapped, it became a bingo control - when I eventually found it, I found it for about 10 people!! Ended up being quite good middle race training I guess - although not planned like a middle race. It was strange planning actually - seemed to avoid the technical areas!!
12 PM

Orienteering race 16:53 [5] *** 3.5 km (4:49 / km) +65m 4:25 / km
spiked:8/8c shoes: Inov8 Fell Shoes (2010)

Blitzed around the Light Green Course. Did it as map memory - 2 legs at a time. Was running well. Turned out to be quite good sprint training in terms of the run length and intensity (although clearly not a sprint course!). Good fun!

Warm up/down warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov8 Fell Shoes (2010)

2 runs to the start that I forgot to put in earlier!
1 PM

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

A social warm down jog up and down Hay Tor with Ben and Adam. My knee that I hurt in the Lakes is a bit sore again.....bugger!

Saturday Feb 18, 2012 #

Note
(rest day)

Just worked out that I hung 113 controls over the few days in the Lakes last weekend!!

Friday Feb 17, 2012 #

Note
(rest day)

Thursday Feb 16, 2012 #

7 PM

Hashing tempo 1:00:00 [4] 12.0 km (5:00 / km)
shoes: Saucony Excursion

A good hash from Dalditch Farm, laid by Skippy. We went straight onto the old railway which is always a good platform to start Dalditch hashes from. Then up Bear Lane and onto Woodbury Common. After passing Wheathill Plantation we headed towards Squabmoor and eventually back to the farm. A really good trail - I took a while to get going because my knee was still a bit sore, and I was still tired from the Lakes, but got going well after about 15 minutes. Then ran really well, and my knee was no problem at all! :-)
9 PM

Stretching/Core Stability 15:00 [1]

Stretching in the pub with Skippy.

Wednesday Feb 15, 2012 #

Note
(rest day)

A much needed rest day!....but kind of forced on me by some idiot organising an opening evening at work (half term being the obvious week for that - not!!), so I couldn't go to running club.

Tuesday Feb 14, 2012 #

10 AM

Orienteering 35:00 [3] 5.0 km (7:00 / km)
shoes: Inov8 Fell Shoes (2010)

Hanging controls for the SWJS at Hazel Seat - nice forest!
11 AM

Orienteering 1:00:00 [3] 8.0 km (7:30 / km)
shoes: Inov8 Fell Shoes (2010)

Doing relocation with Harry, Will and a few others. Plenty of running for me trying to get them all lost each time! Sadly I smashed my knee into a tree route - got an awesome lump on it, but thats my running done for the day!!

Monday Feb 13, 2012 #

9 AM

Orienteering 35:00 [3] 4.0 km (8:45 / km)
shoes: Inov8 Mudclaw 333

Hanging controls for the SWJS in Bishop Woods - still plenty of snow!
10 AM

Orienteering 40:00 [3] 3.5 km (11:26 / km)
shoes: Inov8 Mudclaw 333

Shadowing someone on the simplification course.
11 AM

Orienteering 40:00 [3] 4.2 km (9:31 / km)
shoes: Inov8 Mudclaw 333

Shadowing around the long legs course.
1 PM

Orienteering 25:00 [3] 4.0 km (6:15 / km)
shoes: Inov8 Mudclaw 333

Running with the FRB's on the relay simulation - good fast stuff and some amusing chaos around the gaffles!!

Sunday Feb 12, 2012 #

9 AM

Orienteering 1:15:00 [3] 7.5 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

Hanging controls in the snow on Holme Fell. Nice running, but tough....and quite technical coz half the detail had been removed from the map!!
10 AM

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 Fell Shoes (2010)

Checking some controls that someone else had hung.
11 AM

Note

I now left the Talent Squad and moved to Skelghyll Woods to hang controls for the SWJS, who were arriving in the afternoon!
12 PM

Orienteering 1:00:00 [3] 6.0 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

Hanging controls for the SWJS in Skelghyll Woods - very slippery in the snow, so quite slow going.
1 PM

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

Shadowing Harry around control pick 1.

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

Shadowing Harry around control pick two.
2 PM

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 Fell Shoes (2010)

Shadowing Harry around the Long / short legs course.
4 PM

Note

A pretty epic days orienteering - glad the Welsh Squad were there to collect the controls for me!!

Saturday Feb 11, 2012 #

7 AM

Orienteering 50:00 [2] 5.0 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

An early morning, pre-breakfast, hanging session with Sarah on Haverrigg - we put out 21 of the massive 57 controls that need to go out!
10 AM

Orienteering 2:40:00 [3] 15.5 km (10:19 / km)
shoes: Inov8 Fell Shoes (2010)

Hanging the remaining 36 controls on Haverigg by myself. An epic session - never seen so many controls for a half days training!! Nice area though and stangely (thankfully!!), there were no naturalists at the far end.....presumably because it was -2 - although I'm told that is fairly warm for those parts!!
1 PM

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 Fell Shoes (2010)

Checking the controls Sarah and I put out early.......caught one of them being stolen three times!! The last chap I caught with it said that he thought he was "tidying up some rubbish"!!....yeah, course you did!!
4 PM

Orienteering 50:00 [3] 7.0 km (7:09 / km)
shoes: Inov8 Fell Shoes (2010)

Collecting some controls from the far end of the area.

Friday Feb 10, 2012 #

Note

Travelling to the Lakes for a Talent Squad weekend....followed by a SWJS camp!

Thursday Feb 9, 2012 #

7 PM

Hashing 57:00 [4] 11.0 km (5:11 / km)
shoes: Saucony Excursion

A good hash from Uphams Plantation on Woodbury Common, laid by Radiohead. Plenty of good running, and the odd hill thrown in too! Took a while to get going, but was ok later on.

Wednesday Feb 8, 2012 #

7 PM

Tempo Run tempo 44:00 [4] 11.0 km (4:00 / km)
shoes: Saucony Grid Tuned

A good tempo run with SRC - felt good running at a fairly fast, yet comfortable pace. Tim led the session and included one or two nice climbs to add to the interest!

Stretching/Core Stability 10:00 [1]

Stretching.

Tuesday Feb 7, 2012 #

Note
(rest day)

Monday Feb 6, 2012 #

Note
(rest day)

Sunday Feb 5, 2012 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 Mudclaw 333

Warm up for a Kerno event at Polly Joke, near the one and only Penhale on the north Cornwall coast. It was a really nice warm and sunny spring day, and the coast looked amazing!!

Orienteering race 55:10 [5] *** 10.4 km (5:18 / km) +400m 4:27 / km
spiked:21/21c shoes: Inov8 Mudclaw 333

Brown Course at Polly Joke - a fantastic area near Penhale. Its a mixture of common land with some contour details, some very complex sand dunes, and some awesome running on the coastal headland. Its hard not to be put off by the stunning views of the Atlantic coast, and the roar of the Ocean, but I was pleased with my run. I spiked all the controls and was running well - especially considering I had mistakenly thought it was cold before I started and wore a thermal top...... and was then roasting all the way around!!

Results at: http://www.cornwallorienteering.org.uk/main/result... (Check out everyone's age class!)

Route Gadget at: http://www.kerno.routegadget.co.uk/cgi-bin/reitti....

Warm up/down warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 Mudclaw 333

Warm down jog before going to the tea tent for free tea and cake......then off to the beach for my first ice cream of the year!! :-)

Stretching/Core Stability 10:00 [1]

Stretching.

Saturday Feb 4, 2012 #

12 PM

Warm up/down warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Saucony Excursion

Run from home to Bulverton Hill for some intervals.

Intervals intervals 36:00 [4] 8.0 km (4:30 / km)
shoes: Saucony Excursion

3 mins on, 1 min off intervals around Bulverton Hill and Mutters Moor. Felt fairly good and strong - especially on the hills.

Warm up/down warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony Excursion

Jog back down the hill to home.

Stretching/Core Stability 10:00 [1]

Stretching.

Friday Feb 3, 2012 #

Note
(rest day)

Thursday Feb 2, 2012 #

7 PM

Hashing 53:00 [4] 9.0 km (5:53 / km)
shoes: Saucony Excursion

A fast hash from Salcombe Hill, which included some 'slight inclines'! It was a really nice moon-lit night, so I ran most of the trail on the open coastal path with my torch off. Good stuff, but a wee bit chilly!!

Wednesday Feb 1, 2012 #

7 PM

Tempo Run tempo 1:00:00 [3] 12.0 km (5:00 / km)
shoes: Saucony Grid Tuned

A good run with the running club. Started off with the long group, but there was lots of stopping, so Justin and I 'escaped' and turned it into a nice tempo run. The moon was really bright, so we headed out of town on some of the small lanes and then cut through to The Byes and ran down there back to the Sailing Club. A good session! :-)

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