Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 30 days ending Nov 30, 2011:

activity	#	time	miles		km		+m
Orienteering	11	10:32:53	49.71	(12:44)	80.0	(7:55)	310	17 /	17c	100%
Hashing	8	9:10:00	59.03	(9:19)	95.0	(5:47)	400
Steady Run	3	3:50:00	23.61	(9:44)	38.0	(6:03)
Warm up/down	6	2:53:00	16.16	(10:42)	26.0	(6:39)
Intervals	5	2:01:00	13.36	(9:03)	21.5	(5:38)
Stretching/Core Stability	8	1:35:00
Total	31	30:01:53	161.87		260.5		710	17 /	17c	100%

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Wednesday Nov 30, 2011 #

12 PM

Steady Run long 1:20:00 [3] 13.0 km (6:09 / km)
shoes: Saucony Slicks

A good steady run from home to check the trail for the hash I'm laying next week from Sidmouth.........it will be a well good trail, with plenty of confusing bits to slow people down and some 'slight inclines' for the longs! The views along the coast were awesome, and it was a really nice warm late summer day! :-) Didn't push too hard has I have a hash to run this evening too!! :-)

1 PM

Stretching/Core Stability 10:00 [1]

Stretching.

7 PM

Hashing 1:02:00 [4] 10.0 km (6:12 / km)
shoes: Inov8 RocLite 312 GTX

A good Isca hash in Harpford Woods laid by PP and FF. As usual for a hash in Harpford, it was a physical run with plenty of hills. Good run, and felt good considering this mornings run! :-)

Tuesday Nov 29, 2011 #

5 PM

Warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Salomon Aero

Warm up run for some intervals in The Byes.

Intervals intervals 30:00 [4] 8.0 km (3:45 / km)
ahr:140 max:165 shoes: Salomon Aero

A good interval session in The Byes - in the dark, off road, and with my torch. Ended up doing it by myself coz none of the other running club people are man enough for an interval session in those conditions!! I did 5 efforts of 5 minutes running, with a 1 minute recovery. Fairly flat, and felt good running. Good session! :-)

Warm up/down warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Salomon Aero

Jog back home from The Byes.

Stretching/Core Stability 10:00 [1]

A good stretch!

Monday Nov 28, 2011 #

Note
(rest day)

Sunday Nov 27, 2011 #

10 AM

Orienteering 37:00 [2] 5.0 km (7:24 / km)
shoes: Inov8 Fell Shoes (2010)

Lakeside training a Great Tower. Shadowing Lisa and Ellie around a 'contours' course. Plenty of running around for me, to keep them both in sight! Had to move two controls which were in the wrong place.......which means that, amusingly, they were in the wrong place yesterday too, and no one noticed!!

11 AM

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

Shadowing little Harry around the long and short legs course on a contour only map.

12 PM

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 Fell Shoes (2010)

A quick relocation exercise, before we gleefully headed back to the warmth of the south! :-) Good weekend though.......just a shame its so cold up there, and that its such a bitch to get there!

Saturday Nov 26, 2011 #

10 AM

Orienteering 40:00 [3] 4.5 km (8:53 / km)
shoes: Inov8 Mudclaw 333

Lakeside training at Dale Park. Shadowing big Harry around a simplification course. Please with how I was orienteering - ticking things off really well!

11 AM

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: Inov8 Mudclaw 333

Shadowing big Harry around the attack points course.

12 PM

Orienteering 40:00 [3] 4.5 km (8:53 / km)
shoes: Inov8 Mudclaw 333

Jogging up to the control pick course with little Harry, and then shadowing him around the course. Nice forest, but the vegetation on the map at best 'out of date'!!

2 PM

Note

By this time the weather had turned into 'normal' Lake District weather........it was pissing down and very windy! So, we eventually decided to cancel the afternoons training on the open fell at Holme Fell. Wouldn't have been safe....even by Lake District standards, this was bad weather!!

5 PM

Orienteering 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov8 Mudclaw 333

Night relay around the hostel grounds. I forgot my torch, so I had to borrow little Harry's. But the wire from the torch to the battery wasn't long enough to reach to my waist bag properly.....so I couldn't move my head at all!! After starting, I decided to carry the battery, but then it got in the way of my map, SI card and compass!! So, my control flow was poor at best! Must remember my own torch next year!!

Friday Nov 25, 2011 #

Note

Travelling to Lakeside. Got through BirMINGham on a Friday without getting stuck in traffic......well strange, but true!!

Thursday Nov 24, 2011 #

7 PM

Hashing 47:00 [4] 10.0 km (4:42 / km)
shoes: Saucony Slicks

A really good, and very fast, hash from YK Jelly's house on the Edge of the Common. But the first part of the trail wasn't on the Common, as we headed out to Colaton Raleigh. Then we started to climb towards the Common. The final long went right onto the Common, before an awesome descent back to the cars. It turned into a head-to-head between me and Porkie.....just got him!! :-) Felt good running. :-)

Wednesday Nov 23, 2011 #

7 PM

Hashing 1:05:00 [4] 12.0 km (5:25 / km)
shoes: Saucony Slicks

A good Isca hash from Budleigh Salterton. It started off annoyingly with too much road, so I had to go fairly slowly. But then we got onto the old railway, and I knew this would be the platform for the trail to improve, and it was also the signal for me to push harder. I expressed my relief about this as I steamed past PP and FF. I knew I was on the right lines as we headed out of town and towards the Common. At this point we turned off the railway, and over the golf course to the coast path. The trail finished off with a nice run along the coast back to town. Nice run!!

C • Very funny 2

8 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Tuesday Nov 22, 2011 #

6 PM

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Saucony Grid Tuned

Warm up run before some hill intervals. Just me tonight, coz Justin couldn't make it and Milan was ill.

Intervals hills 20:00 [4] 1.5 km (13:20 / km)
shoes: Saucony Grid Tuned

A good hill interval session - 2 sets of 5 efforts. Each effort was about 45 seconds long. Good session!

Warm up/down warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Saucony Grid Tuned

Warm down jog back home.

Stretching/Core Stability 15:00 [1]

A good stretch.

Monday Nov 21, 2011 #

Note
(rest day)

Sunday Nov 20, 2011 #

12 PM

Warm up/down warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Inov8 Fell Shoes (2010)

Warm up for a Kerno event at Smullgers Cove- on the south coast, near Par.

Orienteering race 50:53 [5] *** 8.5 km (5:59 / km) +310m 5:04 / km
spiked:17/17c shoes: Inov8 Fell Shoes (2010)

An excellent Kerno event at Sumgglers Cove on a nice late summers day. Unusually for me, it was an area in the south-west that I hadn't been to before. It was really nice...a mixture of slightly scrappy woodland, some fields, parkland, loads of awesome coastal running, and some excellent views! The course had a brutal climb up from the third last control, which was on a beach, up to the finish which was on top of the headland. Ran well and was pleased to be able to run with only a tiny bit of coughing. Rest again tomorrow, to make sure there are no side effects, then back to normal! :-)

Results at: http://www.cornwallorienteering.org.uk/main/result...

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

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

Easy warm down jog around the parkland before heading to the tea tent for free tea and cake. Then off to the beach! :-)

Saturday Nov 19, 2011 #

Note
(rest day)

Friday Nov 18, 2011 #

10 AM

Steady Run long 1:20:00 [3] 13.0 km (6:09 / km)
shoes: Saucony Slicks

A good steady run with the club from Newton Poppleford onto the Common and back, on a really nice summer day. A bit wheezy and coughy for the first 10 minutes or so, but then perfectly fine.....so, very nearly there now, and going to start reducing the inhaler intake. Rest tomorrow, and then I think I'll be ok to orienteer on Sunday! :-)

Thursday Nov 17, 2011 #

7 PM

Hashing 52:00 [3] 9.0 km (5:47 / km)
shoes: Saucony Slicks

A good hash from Squabmoor on Woodbury Common. Still not totally right, but much improved on yesterday.

Wednesday Nov 16, 2011 #

7 PM

Warm up/down warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Saucony Grid Tuned

Felt better today, so decided to start my rehabilitation, with a gentle session with the running club. Turned out to be a long intervals session on Bickwell Valley - not the usual start to rehabilitation!! Fortunately, it was a large group, so I just sat back with the slower folk to see how I felt.

Intervals long 20:00 [3] 4.0 km (5:00 / km)
shoes: Saucony Grid Tuned

Long intervals on Bickwell Valley. Took it fairly easy, as I was still coughing a bit.

Warm up/down warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Saucony Grid Tuned

Warm down jog back to the Sailing Club. Slightly disappointed I was coughing as much as I was, but it was still an improvement - so I'm getting there. Keeping high on the inhalers though!!

Stretching/Core Stability 10:00 [1]

Stretching on the sea front.

Tuesday Nov 15, 2011 #

Note
(rest day)

Taking a couple of days off to make sure that my cold from last week is totally gone, as I really can't risk an asthmatic chest infection (haven't got time for that, and I'm beginning to realise that last weeks cold was a close shave with a chest infection!!). So, as I had no choice to spend the weekend on Dartmoor, which made it come back a wee bit, I'd rather be safe than sorry. Feeling much better today, though still high as a kite on inhalers, so planning to try running again tomorrow - but will see how I feel walking to work first!

Monday Nov 14, 2011 #

Note
(rest day)

Sunday Nov 13, 2011 #

10 AM

Orienteering 1:20:00 [3] 12.0 km (6:40 / km)
shoes: Inov8 Fell Shoes (2010)

Jogging around all the controls to check they were still there, and to wake the units up. It was really foggy, with visibility as low as 5 metres on the highest parts of the area. It was so foggy that, even though I'd put the controls out, I still had to orienteer around them properly to avoid the mistakes! Good run!

3 PM

Orienteering 45:00 [3] 7.0 km (6:26 / km)
shoes: Inov8 Fell Shoes (2010)

Collecting controls - still really foggy!!

Pleased with how the event went - everyone seemed to enjoy the courses, and the weather was perfect!! The only thing better for orienteering on Dartmoor is a really bright clear sunny day, coz then the views are awesome!!

Saturday Nov 12, 2011 #

11 AM

Orienteering 4:00:00 [2] 25.0 km (9:36 / km)
shoes: Inov8 Fell Shoes

Hanging controls for my event on Holne Moor. Not running anywhere hard because its not possible with loads of SI stakes - so this was more a combination of power walking and, where possible, jogging in several spells.

Friday Nov 11, 2011 #

10 AM

Steady Run 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Saucony Slicks

Had the morning off work, so I went for a run with the SRC Friday morning event. It was a nice run from Bowd, up Fire Beacon, and then down to Harpford Woods and around there for a bit. Feeling better again, though still not able / willing to push it.

Thursday Nov 10, 2011 #

7 PM

Hashing 59:00 [3] 9.0 km (6:33 / km)
shoes: Saucony Slicks

Feeling much better today, so decided to test myself on the hash. Didn't push it and felt ok. It was a nice trail from Tipton.

Wednesday Nov 9, 2011 #

Note
(sick)

Tuesday Nov 8, 2011 #

Note
(sick)

Monday Nov 7, 2011 #

Note
(sick)

Woke up with a sore throat - so not taking any chances coz I've seen how ill the cold/flu thing going around has made people at work! Although, in theory at least, I can't get the flu bit!

Sunday Nov 6, 2011 #

11 AM

Hashing tempo 55:00 [4] 9.0 km (6:07 / km)
shoes: Saucony Slicks

A really good City of Exeter hash from The Warren Car Park on Woodbury Common, on another really nice summer day. The trail did lots of twisting around, so we never actually went that far from the cars! There were loads of fish hooks too, so I seemed to be always having to overtake the whole pack!!

I was pleased that I felt so good running considering yesterdays hash, and the fact that I didn't get home from the Tar Barrels until 1am this morning!! Still, it was worth it, because it was an awesome night out and I saw some well good barrels and got really close to the action on some of them. Its crazy, but awesome fun!!! If you haven't got a clue what I'm on about, here are a couple of videos I made last year!!:

http://www.youtube.com/watch?v=W0TBdlFOU30

http://www.youtube.com/watch?v=cxXxgoGCDG8

Saturday Nov 5, 2011 #

1 PM

Hashing 2:35:00 [4] 25.5 km (6:05 / km) +400m 5:38 / km
shoes: Saucony Slicks

A really good A2B hash from The Imperial in Exeter. The trail started off through the city, and into the university campus - where a 'fish hook' meant I had to go up "Cardiac Hill" twice!! Then we headed straight into the countryside and into Stoke Woods (where I did my first orienteering course on my own!!). We ran around there for a bit before crossing the road and trespassing through the paint balling area!! Then into Huxham Break, which is minging, before heading out onto the River Exe flood plain for a fast end to the trail - ended up racing with 'Thats Crap!' Point B was in Stoke Cannon. Good fun on a nice summer day! :-)

4 PM

Stretching/Core Stability 15:00 [1]

Stretching with Paperwork.

Friday Nov 4, 2011 #

Note
(rest day)

Feeling a wee bit groggy today coz I had my flu jab yesterday......it always does this to me for a day, but I guess thats a whole lot better than getting flu!

Thursday Nov 3, 2011 #

7 PM

Hashing 55:00 [4] 10.5 km (5:14 / km)
shoes: Inov8 RocLite 312 GTX

A good hilly hash in Harpford Woods. Nice warm moonlit night! :-)

8 PM

Stretching/Core Stability 10:00 [1]

Stretching with Flash.

Wednesday Nov 2, 2011 #

7 PM

Warm up/down 25:00 [3] 2.5 km (10:00 / km)
ahr:119 max:139 shoes: Saucony Grid Tuned

Warm up run and strides for a running club interval session led by Matt.

Intervals long 36:00 [4] 6.0 km (6:00 / km)
ahr:140 max:155 shoes: Saucony Grid Tuned

A good interval session. We did 4 efforts of five minutes running fairly hard with a break of four minutes in-between. Not a totally flat circuit, but ideal for this type of session. Felt good running, and definitely a session best done with other people!

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
ahr:125 max:137 shoes: Saucony Grid Tuned

Social warm down jog back to the sailing club.

Stretching/Core Stability 15:00 [1]

A good group stretching session in the sailing club.

Tuesday Nov 1, 2011 #

5 PM

Warm up/down warm up/down 7:00 [3] 1.0 km (7:00 / km)
shoes: Saucony Grid Tuned

It was another glorious summer evening....so I couldn't resist some hill intervals before it got dark. Jogged from home up to Fire Beacon so I could use a hill with a sea view!!

Intervals hills 15:00 [5] 2.0 km (7:30 / km)
shoes: Saucony Grid Tuned

Hill efforts on Fire Beacon Hill - 2 sets of 4 efforts. Each effort was a minute-ish.

Warm up/down warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: Saucony Grid Tuned

Jog back home.

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