Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 30 days ending Sep 30, 2012:

activity	#	time	miles		km		+m
Steady Run	11	8:07:00	53.31	(9:08)	85.8	(5:41)	100
Hashing	4	4:17:00	29.2	(8:48)	47.0	(5:28)
Orienteering	5	3:47:10	21.31	(10:40)	34.3	(6:37)	1210	78 /	79c	98%
Warm up/down	6	1:50:00	9.94	(11:04)	16.0	(6:53)
Stretching/Core Stability	9	1:35:00
Running Race	3	56:30	8.64	(6:32)	13.9	(4:04)	500
Cycling	1	25:00
Intervals	1	15:00	1.55	(9:39)	2.5	(6:00)
Total	34	21:12:40	123.96		199.5		1810	78 /	79c	98%

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Sunday Sep 30, 2012 #

1 PM

Warm up/down warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 Mudclaw 333 (2012)

Warm up for the Compass Sport Cup final at Teviothead. It was a really grim day - cold, wet and windy. Several Scots told me that this is 'normal' up there and that it was almost nice!....how on earth does anyone live in a climate when that is normal?!? This was my jog to the start and other stuff at the start.

Orienteering race 1:09:42 [5] *** 11.0 km (6:20 / km) +400m 5:22 / km
spiked:21/21c shoes: Inov8 Mudclaw 333 (2012)

Brown course. Took quite a long time to get going physically, and I nearly threw up a few times in the first 20 minutes or so - but then started to get going a bit better. The weather was still really grim, and there was nothing to stop you thinking about how horrid the weather was because the orienteering was so basic - little above light green at any point really!.....very much a fell race, rather than orienteering....almost got a bit bored at one point really. Although, I should say that it was a good course - just not a great area.....certainly not worth the trip up north.

2 PM

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Mudclaw 333 (2012)

Warm down jog - Just about stopped raining by now. Fortunately, this is my last trip north of the A30 for a while now!!!

Saturday Sep 29, 2012 #

Note

Travelling to Porridge Gobbler land for the Compass Sport Cup final.

Friday Sep 28, 2012 #

Note
(rest day)

Thursday Sep 27, 2012 #

7 PM

Hashing tempo 1:10:00 [4] 13.0 km (5:23 / km)
shoes: Saucony Cohesion

A really good hash from Newton Poppleford. I took a while to get going, but once I did, I was running really well. It was a glorious summer evening, and we watched the sun set near the start and then I ran some of the second part of the trail on the Common my moonlight only! Very enjoyable!

9 PM

Stretching/Core Stability 10:00 [1]

Stretching in the pub after the hash.

Wednesday Sep 26, 2012 #

7 PM

Steady Run 56:00 [3] 9.5 km (5:54 / km)
shoes: Saucony Excursion

Running club session from the Sailing Club. All the main runs were pussying around on road but, coz it was light at the start, I went for my own run....up the Byes, Up 49 Steps onto Salcombe Hill and out to the coast - running by moon-light by now! Then around a bit before heading back down the coast path into Sidmouth, and around the Byes a bit again. Finished off with some running on the beach! I nice run, and much better than road running which is for wimps!

8 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Tuesday Sep 25, 2012 #

8 PM

Cycling 25:00 [2]

Cycled to the other side of town for a Devon Orienteering meeting. Took the scenic route back along the seafront and up The Byes.

Monday Sep 24, 2012 #

7 PM

Steady Run 47:00 [3] 8.5 km (5:32 / km)
shoes: Saucony Excursion

A nice running club session from Mutters Moor on a glorious, warm summer evening. We went into the woods for the first bit, and then out to Keebles Seat to watch the sun set over Dartmoor. Then we knew we'd be a bit tight for light, so we stayed on the common before dropping down the valley to get out to the coast for the last bit - cracking views along the coast! Got back to the cars just as the light was gone. Sadly that will be the last running club off road session on a Monday until the spring coz they're not man enough to run off road in the dark!

Stretching/Core Stability 5:00 [1]

A quick stretch.

Sunday Sep 23, 2012 #

12 PM

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 Mudclaw 333 (2012)

Warm up stuff for a QO event at Ramscombe. Having got to the start, I found out that they had run out of Blue maps (the longest course)! Not amused, as I then had to run back to registration to collect a map, which was printed on waterproof paper, but not with waterproof ink (?!) and, as normal for places north of the A30, it was pissing down! Fortunately, I was able to find a map bag! Also, on the plus side, my shin seemed ok! :-)

Orienteering race 41:02 [5] *** 6.0 km (6:50 / km) +300m 5:28 / km
spiked:13/13c shoes: Inov8 Mudclaw 333 (2012)

Once I'd got myself a map, I had a fairly reasonable run, and my only hesitations were as a result of the poorly printed map being too faint to read in some of the darker forest (which was, of course, darker than normal because of the northern weather!). As always for Ramscombe, it was a tough course with pretty much the entire run being either up hill or down hill. Caught up Will about 2 thirds of the way around - he then slip-streamed me for a bit, before I left him over the last couple of legs. Enjoyable, despite the map issues and the weather.

Route Gadget at: http://www.quantock.routegadget.co.uk/cgi-bin/reit...

1 PM

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Mudclaw 333 (2012)

Warm down jog.

Saturday Sep 22, 2012 #

Note
(rest day)

Shin still sore! Beautiful day, so went to the beach!! :-)

Friday Sep 21, 2012 #

Note
(rest day)

Shin hurting, and took my Mum to the Eden Project as a late birthday present.

Thursday Sep 20, 2012 #

7 PM

Hashing tempo 1:05:00 [3] 11.5 km (5:39 / km)
shoes: Saucony Cohesion

Hashing from Squabmoor on Woodbury Common. Quite a slow start messing around in some woods, but then some very fast running for the rest of the trail. Christened my new head torch which is awesome! Got a massive lump and hole on my left shin from a brashing that a dog flicked up in front of me - not amused!!

8 PM

Stretching/Core Stability 10:00 [3]

Stretching.

Wednesday Sep 19, 2012 #

7 PM

Steady Run 45:00 [3] 8.0 km (5:38 / km)
shoes: Saucony Excursion

A nice running club session from Mutters Moor. We headed straight out to the coast and along the coastal path to Ladram Bay. Then inland for a bit before joining the coast path again to get back. Shorter than normal, coz its getting dark in the evenings now and the running club aren't man enough to get head-torches!

Tuesday Sep 18, 2012 #

Note
(rest day)

Monday Sep 17, 2012 #

7 PM

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

A nice running club session from Salcombe Hill. It was a fairly leisurely pace as it was a small, but mixed ability group, and I was the only 'leader' there. We went around the woods for a bit before crossing the Salcombe Valley for a loop on the other side. Then back along the coastal footpath, with another crossing of the Salcombe Valley!

8 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Sunday Sep 16, 2012 #

11 AM

Warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 Mudclaw 333 (2012)

Warm up stuff for day 2 of the Caddihoe around the nice bit of Longleat! It was bloody cold compared to yesterday on the Moor - not sure how people cope with living that far north permanently!

12 PM

Orienteering race 34:07 [5] *** 6.0 km (5:41 / km) +205m 4:51 / km
spiked:23/24c shoes: Inov8 Mudclaw 333 (2012)

Because of land access issues, todays event was a middle race. I was fairly pleased with my run and enjoyed it. My only mistake was a small wobble on number 2, but nothing more than a few seconds really. Felt ok given that yesterday was a long day!

Results at: http://www.sarumo.org.uk/FullResultsDay2.PDF

2 PM

Orienteering 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 Mudclaw 333 (2012)

Collecting controls after the event.

Saturday Sep 15, 2012 #

2 PM

Steady Run 31:00 [3] 5.2 km (5:58 / km)
shoes: Saucony Cohesion

I had a choice to make today - either go to the first day of the Caddihoe Chase and do a long course around the really crappy bit of Longleat, or go to Dartmeet on Dartmoor to watch stage 7 of the Tour of Britain go up the Coffin Stone Climb! In reality, given those options, it wasn't much of a choice to make really!.......so I went to Dartmoor! It was a glorious summers day and watching the race was awesome because the crowds were so massive. Cav cycled with 30 centimetres of me, and I even made it onto ITV4's highlights programme (right place, right time!....and no, I wasn't one of the blokes in a mankini!!!). I also made a short video of it......http://youtu.be/dHs14toIvDw

Anyhow, after the race had passed, I decided it was rude to be on the Moor on such a nice day and not go for a run. So I went for a short run to the Tors surrounding Coffin Stone - thats Corndon Tor, Cathanger Rock, Yar Tor, Vag Hill, and Sharp Tor. A nice run! :-)

3 PM

Stretching/Core Stability 20:00 [1]

An excellent stretch in the sun on the moor.

Friday Sep 14, 2012 #

Note
(rest day)

Thursday Sep 13, 2012 #

7 PM

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

A good hash from Pulhayes Farm. Plenty of fast running, as well as few nasty climbs. Also a tough bog to run though on the River Otter flood plain.

Wednesday Sep 12, 2012 #

7 PM

Steady Run warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Saucony Excursion

Running Club session. All the sessions except the interval one were doing puffs running on road, so I went with the interval group even though I wasn't really feeling like doing intervals. This was the warm up run along The Byes.

Intervals intervals 15:00 [4] 2.5 km (6:00 / km)
shoes: Saucony Excursion

Eight efforts around a field near Sidford - bit of a guess with the distance.

Steady Run warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Saucony Excursion

Run back down to the Sailing Club.

8 PM

Stretching/Core Stability 10:00 [1]

Stretching on the beach!

Tuesday Sep 11, 2012 #

Note
(rest day)

Monday Sep 10, 2012 #

7 PM

Steady Run 1:10:00 [3] 12.5 km (5:36 / km)
shoes: Saucony Excursion

A really nice running club session from Otterton. We headed straight to the coast, and continued around the coast path to Budleigh. Then back up the River Otter. Lovely evening to be out on the coast for so long.

8 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Sunday Sep 9, 2012 #

11 AM

Warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Inov8 Mudclaw 333 (2012)

Warm up stuff for the Devon Club Champs at Virtuous Lady on the edge of Dartmoor. Even though I'm not a Devon member, they let me run coz I live here and plan events and stuff for the club! :-)

Orienteering race 1:02:19 [5] *** 8.3 km (7:30 / km) +305m 6:21 / km
spiked:21/21c shoes: Inov8 Mudclaw 333 (2012)

The event is a 60 minute score event. Annoyingly, I was a wee bit late because I got stuck in some un-mapped fight at one point and spent time looking for a control which was either in the wrong place, or had been stolen. Without those issues, I'd have been in on time, but such is life! It was still a nice day for a run on the moor, and it was good to be orienteering again ....even if my technique was rusty after having not done any proper orienteering since tour!

I won in terms of the actual points scored but then, as usual, was screwed by the handicap system!! Still, at least that means I don't have to plan next years!!

Warm up/down warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 Mudclaw 333 (2012)

Warm down jog, where I ended up helping a couple of the guys from TBGS who were lost while collecting controls!!

Then off to a near-by village hall for free food and the club AGM!

Saturday Sep 8, 2012 #

Note
(rest day)

Its a beautiful warm summers day.....what else could one do other than wander down to the beach?!?! :-)

Friday Sep 7, 2012 #

Note

Went to Haldon with Lilo to teach her to navigate on the permanent orienteering course there. We ended up walking for the majority of it, so no point trying to log it as training!!

Thursday Sep 6, 2012 #

7 PM

Hashing tempo 1:02:00 [4] 11.5 km (5:23 / km)
shoes: Saucony Cohesion

A good hash from Peak Hill. Some tough hills and some good running - got a bit 'competitive' between me and Skippy towards the end!.....but he couldn't hack my acceleration about 800 metres from the end, so it wasn't that close in the end! Good fun but, sadly, we're back to needing head torches on hashes again.

Wednesday Sep 5, 2012 #

7 PM

Steady Run 1:03:00 [3] 12.0 km (5:15 / km)
shoes: Saucony Excursion

A glorious run with running club from Salcombe Hill. I led the run and made it very 'twisty' in the woods, so that some of them would loose their bearings completely!.....worked a treat, coz after about 15 minutes we were only about 100 metres from the cars and half the group had no idea!! Then we headed out through Salcombe Valley and out onto the coast, which was looking stunning in the evening sunshine. A really lovely run! :-)

Tuesday Sep 4, 2012 #

Note
(rest day)

Monday Sep 3, 2012 #

7 PM

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

A really nice running club session from Tipton on a glorious summer evening. We went along the old railway into Harpford Woods, and through the forest on the railway too. Then I led the group on the 'orienteers and hashers route' around the edge of the forest (a bit rough for some running club folk, and they always get lost when they try it!!), to join the footpath down to Harpford. Then down to the River Otter and back up the river path.

8 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Sunday Sep 2, 2012 #

Note
(rest day)

The sun is out, so off down the beach!! Haven't seen the sea for ages!!

Saturday Sep 1, 2012 #

8 AM

Note

Dorset Coast Path Relay day!! :-)

9 AM

Running Race race 11:46 [5] 3.0 km (3:55 / km) +190m 2:59 / km
shoes: Saucony Cohesion

My first leg of the day was the 'King of the Mountains' leg. I had a good run - there were three of us on the hill at the same time, but none of us really made much ground on each other, so I guess our times will be pretty similar.....close for the King of the Mountains title!! My time is a bit down on my nominal 'world record' (which was something in the low 11 minutes, but I can't remember exactly!) for that leg that I set before that was an official leg on the relay.

12 PM

Running Race 7:00 [5] 2.0 km (3:30 / km)
shoes: Saucony Cohesion

Various sprints throughout the day - ranging from about 100 metres in length to about 400 metres in length.

1 PM

Steady Run 20:00 [3] 3.5 km (5:43 / km) +100m 5:00 / km
shoes: Saucony Cohesion

Jogging from Tyneham to Worbarrow Bay to set Michael off on his next leg and collect Clement from the leg before, and then back to Tyneham.

3 PM

Running Race race 20:19 [5] 4.5 km (4:31 / km) +310m 3:21 / km
shoes: Saucony Cohesion

My next proper leg - from Swanage to Studland. A tough start climbing straight onto Ballard Down, but then its a nice cruise along the ridge, before descending past the famous Old Harry Rocks and along the coast to Studland.

Steady Run 5:00 [2] 0.6 km (8:20 / km)
shoes: Saucony Cohesion

Had to jog from the change-over point to the car park. Then decided that I was feeling ok so, after a drink and half a banana, I decided that I might as well run the final leg too!.......

Running Race race 17:25 [5] 4.4 km (3:57 / km)
shoes: Saucony Cohesion

The final leg! Along the sandy beach from Studland to Sandbanks - avoiding tourists and nudists along the way!! Enjoyed the run, not the fastest I've ever run that leg, but not bad considering I'd basically run all the way from Swanage (so about 10k!) as well as everything else I've done today!

As always, the Coast Path Relay was an awesome day out!! :-)

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