Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 30 days ending Apr 30, 2012:

activity	#	time	miles		km		+m
Steady Run	8	8:38:00	50.46	(10:16)	81.2	(6:23)
Orienteering	8	7:08:43	36.29	(11:49)	58.4	(7:20)	2220	162 /	168c	96%
Hashing	5	4:25:00	29.58	(8:58)	47.6	(5:34)
Warm up/down	13	3:42:00	18.02	(12:19)	29.0	(7:39)
Stretching/Core Stability	8	1:20:00
Total	32	25:13:43	134.34		216.2		2220	162 /	168c	96%

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Monday Apr 30, 2012 #

7 PM

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

A nice run with SRC from the Bowd. Ran with Graham most of the way, so the pace was a reasonably quick, but social one. We went down to Ashtree Farm, then across the very full River Otter and up stream to Newton Poppleford. Then up to Harpford and into Harpford Woods to run around there for a bit to get some good climbs in, before running back to the Bowd. Absolutely pissed it down for the last 10 minutes, but still enjoyed it.

Sunday Apr 29, 2012 #

Note
(rest day)

Saturday Apr 28, 2012 #

Note
(rest day)

Friday Apr 27, 2012 #

Note
(rest day)

Needed a rest after last night - in fact, its been a tough week for various reasons, so I'll probably have a few days off.

Cycled into work today though - but its not far or hard enough to count as training. Took the 'scenic' route back via the beach because it was a glorious warm summer day! (at last!).

Thursday Apr 26, 2012 #

5 PM

Steady Run 2:15:00 [3] 16.0 km (8:26 / km)
shoes: Saucony Excursion

Laying the hash from Salcombe Hill on a really nice summer evening. Since it was a nice evening, with awesome views, I decided to take the trail across the Salcombe valley so that there was more on the coast. Meant some tough climbs too.... especially when you're carrying a load of flour too!!

7 PM

Hashing 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Inov8 Mudrock 290

Running the hash - just 10 minutes after I finished laying it!! It went really well, and even some of the locals got really confused! Everyone got back pretty much together and without the need to torches....a successful lay!!

9 PM

Stretching/Core Stability 10:00 [1]

Stretching in the pub.

Wednesday Apr 25, 2012 #

Note

RouteGadget for Mount Edgcumbe now up: http://www.kerno.routegadget.co.uk/cgi-bin/reitti....

7 PM

Hashing 53:00 [4] 9.0 km (5:53 / km)
shoes: Inov8 Mudrock 290

A good Isca hash from White Cross. It rained hard just before the trail, so some bits were hard to see. But it was a good run with some tough climbs. I took a while to get going, but was going ok towards the end.

9 PM

Stretching/Core Stability 10:00 [3]

Stretching in the pub.

Tuesday Apr 24, 2012 #

Note
(rest day)

Results for Saturdays event at Mount Edgcumbe now at: http://www.cornwallorienteering.org.uk/main/result...

Routegadget still not up!

Monday Apr 23, 2012 #

7 PM

Steady Run 50:00 [3] 9.0 km (5:33 / km)
shoes: Inov8 Mudrock 290

A nice steady and social run with SRC from Mutters Moor. We went out to the coast, down to Ladram Bay, along the coast a bit further, and then back on a more inland route.

8 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Sunday Apr 22, 2012 #

12 PM

Warm up/down 25:00 [3] 3.0 km (8:20 / km)
shoes: Inov8 Fell Shoes (2010)

Run to the start and other warm up stuff for a Sarum event at Grovely, near Salisbury.

Orienteering race 59:04 [5] *** 10.5 km (5:38 / km) +230m 5:04 / km
spiked:22/22c shoes: Inov8 Fell Shoes (2010)

Ran well on the Brown course. Felt yesterday on a few of the hills, but other than that ran well. Nice forest in places, but some shite bits too. It was a nice spring day, but I saw a massive hail storm approaching just as I finished, so I faked an injury to shelter in the first aid tent talking to Jeff while it passed!!

Results: http://www.sarumo.org.uk/Grovely%202012%20Result%2...

RouteGadget: http://www.sarum.routegadget.co.uk/sarum/reitti.cg...

1 PM

Warm up/down warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Inov8 Fell Shoes (2010)

Warm down jog from the start/finish area back to download.

Saturday Apr 21, 2012 #

12 PM

Warm up/down warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 Mudclaw 333

Warm up stuff for a Kerno event at Mount Edgcumbe.

Orienteering race 53:39 [5] *** 8.6 km (6:14 / km) +290m 5:20 / km
spiked:27/28c shoes: Inov8 Mudclaw 333

Brown course at Mount Edgcumbe. The course started straight up a steep hill and then into a scrappy bit of forest, so it felt like I was going really slowly after that - but it was a tiring start and a soon got going once I got out of that bit of woodland and onto the first bit of parkland. Then ran really well, and enjoyed the varied terrain - forest, parkland, and coastal running...with some stunning views! The course had an interesting Butterfly loop thing which was fun. Technically spot on, though, in fairness, it was fairly simple, except for a bit of hesitation on number 2 - which was on a rootstock, in an area of several rootstocks! (but only one mapped!!).

1 PM

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Mudclaw 333

Warm down job with some of the TBGS guys.

Friday Apr 20, 2012 #

Note
(rest day)

Thursday Apr 19, 2012 #

7 PM

Hashing tempo 1:00:00 [4] 11.0 km (5:27 / km)
shoes: Saucony Excursion

A good hash from Mutters Moor on a nice summer evening. The trail was lacking in checks so there was plenty of fast running - turned into a bit of a burn-up between me and Big Jim. Plenty of hills too! Also some awesome new views, right over to Dartmoor, available where most of the western slope has been felled over the winter.

9 PM

Stretching/Core Stability 10:00 [1]

Stretching in the pub!

Wednesday Apr 18, 2012 #

7 PM

Hashing 38:00 [3] 7.6 km (5:00 / km)
shoes: Saucony Excursion

Isca hash from The Model Aircraft car park on Woodbury Common. I took a few minutes to get going, but then settled into it and ran well. Nice warm evening.

Tuesday Apr 17, 2012 #

Note
(rest day)

Monday Apr 16, 2012 #

7 PM

Steady Run 1:05:00 [3] 10.0 km (6:30 / km)
shoes: Saucony Excursion

A nice steady, but hilly, run with SRC from Salcombe Hill. Nice summer evening!

Stretching/Core Stability 10:00 [1]

Stretching.

Sunday Apr 15, 2012 #

12 PM

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

Decided to go to the QO event at Croydon Hill near Minehead, coz it was a really nice day and my parents offered me a lift. It was really nice and warm in Sidmouth, but bloody freezing at the event (still sunny though!).....knew it was a risk going that far north of the A30 so soon after the JK!

Orienteering race 51:01 [5] *** 8.0 km (6:23 / km) +340m 5:16 / km
spiked:16/16c shoes: Inov8 Mudclaw 333

Unusually for a QO event, there was a Brown Course, so I ran that (I later found out it was a gallopen, hence the Brown Course!!). Considering that it was a tough area, and I still have the JK in my legs, I felt fairly good running - though some of the hills felt harder than they should have done. Ran well, but lost time with what turned out to be a dodgy route choice - it looked ok on the map, but in true QO style, the map was 'not totally up to date', and the massive copse which should have been my attack point simply wasn't there! So it turned out to be a poor route choice, and coming through the forest, which looked crap on the map, turned out to be the fastest route. Lost two minutes to Clive on that leg, so was pleased to only loose out to him by 30 seconds in the end - I must have beasted the rest!!

Warm up/down warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: Inov8 Mudclaw 333

Warm down jog from the finish to down-load.

Saturday Apr 14, 2012 #

Note
(rest day)

A nice relaxing day at home - popped out for lunch on the beach in the sun though! :-)

Friday Apr 13, 2012 #

6 PM

Steady Run 55:00 [3] 10.0 km (5:30 / km)
shoes: Saucony Excursion

A nice run with my brother and one of his friends. We drove to Weston and ran down to Weston Mouth and then along the shingle beach to Littlecombe Shoot. Then up the Shoot before doing a loop around Branscombe, and then running back along the coast path. It was a fantastic warm summer evening, with awesome views!! Hadn't really planned to go out today - but since my brother was down for the first time in ages, and it was such a nice summer evening, it seemed rude not to! Felt pretty tired on the hills though - although this is a brutal run, I have, undoubtedly, still got last weekend in my legs which made it tougher.

Thursday Apr 12, 2012 #

7 PM

Hashing 54:00 [3] 10.0 km (5:24 / km)
shoes: Saucony Excursion

Hashing from Stantyway Farm near Otterton. There weren't many checks, so it was more of a run than a hash. But it was a nice summery evening, and it was pleasant running by the river and on the coast.

Wednesday Apr 11, 2012 #

7 PM

Steady Run 48:00 [3] 8.0 km (6:00 / km)
shoes: Saucony Excursion

A nice steady run with SRC. We went up The Byes, up Soldiers Hill, and out to the coast. It was a really nice warm evening with really clear air - so the views were amazing!

8 PM

Stretching/Core Stability 10:00 [1]

Stretching on the beach.

Tuesday Apr 10, 2012 #

Note
(rest day)

Monday Apr 9, 2012 #

11 AM

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

Warm up stuff for the JK relays - got a good mens short team with Bazil on first leg, Harry on second and me on last leg.

Orienteering race 22:41 [5] *** 3.5 km (6:29 / km) +205m 5:01 / km
spiked:13/13c shoes: Inov8 Mudclaw 333

JK relays - Tom had finished first leg in 2nd place, and Harry then ran a blinder and handed over to me with a minutes lead. So I knew that all I had to do was a professional job - i.e, not making any mistakes and keeping a steady running pace. Thats exactly what I did and, despite yesterdays course, I managed to run all the way up the hill to number one, which was pleasing. We finished first, which was a great result.

Warm up/down warm up/down 10:00 [1] 1.0 km (10:00 / km)

Warm down jog. Needed plenty of layers on coz it was bloody freezing again!......really not sure how anyone can live permanently in this climate! Need to get south of the A30 again!!

Sunday Apr 8, 2012 #

12 PM

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

Warm up run to the start - including mountaineering up Craig a Barns!!

Orienteering race 2:11:36 [5] *** 13.0 km (10:07 / km) +620m 8:10 / km
spiked:27/29c shoes: Inov8 Mudclaw 333

JK Classic at Craig a Barns. An area which used to be amazing, but is now shocking!!.......its been devastated by a storm and vast areas have been felled, which made the whole area pretty grim to run on. It wasn't the best course which a big section of bingo controls in a load of fight. More worryingly, the map was quite wrong around number 17 and number 19 was in completely the wrong place - which spoilt the whole thing really. Got a bit bored towards the end of the course really coz it wasn't especially technical and I wanted my lunch!!!

Very stupidly, there were no drinks provided on the course, even though it would have been very easy to provide them in a couple of places. Fortunately, it was bloody freezing, so it wasn't too much of a problem. Had it been a warm day, not having drinks would have been dangerous.

1 PM

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

Warm down run with Harry.

Saturday Apr 7, 2012 #

1 PM

Warm up/down warm up/down 25:00 [3] 3.0 km (8:20 / km)
shoes: Inov8 Mudclaw 333

Running to the start of the JK middle race at Dunalastair - including doing some of the warm-up controls.

2 PM

Orienteering race 40:32 [5] *** 5.5 km (7:22 / km) +230m 6:06 / km
spiked:18/20c shoes: Inov8 Mudclaw 333

Proper orienteering!! Ran quite well on a very tough area, with soft ground and plenty of bog (up to my waist at one point!!). Missed the first two controls by a small amount, but was clean other than that - apart from a small bit of hesitation where a blatant vegetation boundary was missing from the map at number 4 and a clear as day copse just beyond 16. Good fun.

Warm up/down warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 Mudclaw 333

Warm down run with Bazil.

Friday Apr 6, 2012 #

1 PM

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

Warm up for the silly little JK sprint race in Livingston.

Orienteering race 19:54 [5] * 3.5 km (5:41 / km) +30m 5:27 / km
spiked:26/26c shoes: Saucony Excursion

JK sprint race - ran ok for me given that its not proper orienteering! The first bit was far too fiddly in the housing estate coz there were so many controls and changes in direction - impossible to get going. The second bit in the park was better because it was more like proper orienteering.

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

Warm down jog with Em.

Thursday Apr 5, 2012 #

Note

Travelling to Scotland.

Wednesday Apr 4, 2012 #

7 PM

Steady Run 45:00 [3] 7.0 km (6:26 / km)
shoes: Saucony Excursion

A nice social run with running club on quite a nice evening, up The Byes and back a different way.

Stretching/Core Stability 10:00 [1]

Stretching on the beach.

Tuesday Apr 3, 2012 #

Note
(rest day)

Another nice bright evening, but it looks like there might be some 'inclines' at Craig a Barns at the weekend, so reluctantly decided not to go out.

Routegadet for last Sunday: http://www.quantock.routegadget.co.uk/cgi-bin/reit...

Monday Apr 2, 2012 #

Note

Results for Sundays event at: http://www.quantockorienteers.co.uk/results/qofl51...

7 PM

Steady Run 1:00:00 [3] 10.2 km (5:53 / km)
shoes: Saucony Excursion

Its another fantastic warm and sunny summer evening, so it seemed rude not to join the running club for an easy session from Tipton. Most of them had done the Exe to Axe race over the weekend, so no one was going anywhere fast. So it was a nice recovery run after yesterday. We went up to Venn Ottery Common, then across to Benchams and around Harpford Common before dropping down to the river and back to Tipton.

8 PM

Stretching/Core Stability 10:00 [1]

Stretching by the river.

Sunday Apr 1, 2012 #

12 PM

Warm up/down warm up/down 12:00 [3] 1.5 km (8:00 / km)
shoes: Inov8 Fell Shoes (2010)

Warm up stuff for a QO event at Priors Park, on the Blackdown Hills, on a really nice warm and sunny summer day.

Orienteering race 50:16 [5] *** 5.8 km (8:40 / km) +275m 7:00 / km
spiked:13/14c shoes: Inov8 Fell Shoes (2010)

Ran the blue because that was the longest course. As with all QO areas it was rough and tough, and no one was going anywhere fast! But there was a new interesting, and fairly technical, bit on the map which was quite runnable. The rest of it was a mixture of scrappy woodland with some really shitty bits thrown in for good measure - good practice for bits of Craig a Barns!! I ran ok, and spiked all but one, where I got a bit high contouring around a hill and slightly overshot. Quite enjoyed it, but it was hard not to on such a nice day!

C • didn't know contours were s... 2

1 PM

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

Warm down jog.

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