Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 30 days ending Nov 30, 2015:

activity	#	time	miles		km		+m
Orienteering	7	7:45:37	41.38	(11:15)	66.6	(6:59)	1000	88 /	97c	90%
Hashing	5	4:37:00	33.55	(8:15)	54.0	(5:08)	300
Steady Run	4	4:20:00	24.85	(10:28)	40.0	(6:30)
Warm up/down	12	2:52:00	15.72	(10:56)	25.3	(6:48)
Intervals	4	1:45:00	10.87	(9:39)	17.5	(6:00)
Cycling	2	1:10:00
Stretching/Core Stability	5	1:00:00	2.49		4.0
Total	31	23:29:37	128.87		207.4		1300	88 /	97c	90%

3:00

0:00

» now

Monday Nov 30, 2015 #

7 PM

Hashing tempo 1:02:00 [4] 12.0 km (5:10 / km) +300m 4:36 / km
shoes: More Mile Cheviot 2015

Teign Valley hash from The Devon Dumpling in Torquay. It was Seans birthday trail laid by Snowy and his dad. We headed out of town via TBGS to Cockington and did most of the trail around there and the near-by woods. Cruised around with Harry, Hugo, Sean and Sam for quite a bit of it. Good fun on a nice warm evening.

Sunday Nov 29, 2015 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Mudclaw 2015/16

Warm up for the BOK Gallopen at New Beechenhurst in the Forest of Dean. Pretty minging cold, wet and windy day here in the deep north!

Orienteering race 58:54 [5] *** 10.2 km (5:46 / km) +295m 5:03 / km
spiked:15/15c shoes: Mudclaw 2015/16

Brown Course - felt pretty good, so pushed fairly hard. The course was somewhat 'different' to what I would have planned on the area, but enjoyable nevertheless.

12 PM

Warm up/down warm up/down 5:00 [3] 0.8 km (6:15 / km)
shoes: Mudclaw 2015/16

Warm down jog from the finish to the car. Looking forward to getting back down south!

Saturday Nov 28, 2015 #

Note
(rest day)

Friday Nov 27, 2015 #

Note
(rest day)

Thursday Nov 26, 2015 #

7 PM

Hashing tempo 55:00 [4] 12.0 km (4:35 / km)
shoes: More Mile Cheviot 2015

A good hash on Mutters Moor; plenty of fast running, a real mixture of terrain and the usual collection of nasty climbs! It was a really nice warm moon-lit night, with the moon bright enough to run some of the trail without using my torch!

8 PM

Warm up/down warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: More Mile Cheviot 2015

Warm down jog to find the 'knitting circle'!!

Wednesday Nov 25, 2015 #

7 PM

Steady Run 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Asics FujiAttack4

A really nice running club run along the coast to High Peak, then around to Mutters Moor for a bit before heading back. The moon was so bright that we hardly needed to use torches, and the views of the moon reflecting off the sea were fantastic!

8 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Tuesday Nov 24, 2015 #

8 AM

Cycling 25:00 [3]

Into town and back.

5 PM

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

A quick hill sprints session after work.

Monday Nov 23, 2015 #

Note
(rest day)

Sunday Nov 22, 2015 #

10 AM

Warm up/down warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Mudclaw 2015/16

Warm up stuff for todays exercise; the blue course at the OK Nuts Trophy event on Winterfold and Pitch Hill.

Orienteering 41:16 [4] ** 7.0 km (5:54 / km) +195m 5:10 / km
spiked:13/13c shoes: Mudclaw 2015/16

The blue course turned out to be more of a long orange! Nice day for a run though.....but it was still bloody freezing! Felt quite tired today - think the hash and yesterday might have caught up with me!

Warm up/down warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Mudclaw 2015/16

Warm down jog to the bus stop to catch the bus back to the car park.

A good weekend, but I'm looking forward to getting back down south for some warmth!

Saturday Nov 21, 2015 #

10 AM

Warm up/down warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov-8 Mudclaw 2014

Warm up stuff for an exercise on Box Hill. Its f**king freezing up here....how the hell do people live in this climate?!.......

Intervals intervals 30:00 [3] 4.0 km (7:30 / km)
shoes: Inov-8 Mudclaw 2014

Route planning exercise using a map of Venice; running loops while we were planning legs and then marking our 'routes' on a blank map at the end of each lap. Good fun.

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov-8 Mudclaw 2014

Some warm down stuff. Before heading back to the centre to thaw out!!

5 PM

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov-8 Mudclaw 2014

Warm up run to the start of a night exercise; running the blue course at the Southern Night Championships on Holmbury Hill.

Orienteering 47:52 [4] *** 7.0 km (6:50 / km) +195m 6:00 / km
spiked:15/16c shoes: Inov-8 Mudclaw 2014

I don't do much night orienteering, but I really enjoyed this. Pretty much nailed the orienteering, and felt fairly reasonable running (given Thursday and this mornings session!).

6 PM

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov-8 Mudclaw 2014

Jog back to the car.

Friday Nov 20, 2015 #

Note

Travelling up north to the Talent Development Squad weekend near Dorking.

Thursday Nov 19, 2015 #

4 PM

Steady Run 2:00:00 [3] 15.0 km (8:00 / km)
shoes: More Mile Cheviot 2015

Laying the hash in The Byes and on Salcombe Hill.

7 PM

Hashing 1:00:00 [3] 10.0 km (6:00 / km)
shoes: More Mile Cheviot 2015

Running the hash - worked well and kept people guessing!!

Wednesday Nov 18, 2015 #

7 PM

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

Warm up run for an interval session with running club.

Intervals hills 25:00 [4] 4.5 km (5:33 / km)
shoes: Saucony Ignition

Various hill efforts on Bickwell Valley and Boughmore Road.

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

Warm down jog with Will, Justin and Jason.

8 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Tuesday Nov 17, 2015 #

Note
(rest day)

Monday Nov 16, 2015 #

Note
(rest day)

Sunday Nov 15, 2015 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Mudclaw 2015/16

Warm up for the Sarum Gallopen at Foxbury.

Orienteering race 53:34 [5] * 10.0 km (5:21 / km) +120m 5:03 / km
spiked:22/28c shoes: Mudclaw 2015/16

Really strange new area that probably wasn't ready to be used for orienteering just yet!; to be honest, it was pretty minging, and desperately needed two things to happen before it was used for an event:

1. The National Trust to have completed more of their project to return the area to heath and native forest.
2. Some of the nice 'proper' New Forest terrain surrounding the area to be added to the map.

That said, the planner did a reasonable job with a grim area to plan on, which had some similarities to a number of QO areas in places (which is never a good thing!!). Unfortunately though, Sarum insist on using their stupid emit system with their ridiculously short stakes, so, as each time someone punches they push the stake further into the ground, a number of the controls were totally submerged in bogs or ditches; which is completely unacceptable and turns the event into a total lottery. If someone is just ahead of you when you're going to one of those controls, you're sorted. If not, you're potentially screwed! All my 'mistakes' were a result of a buried/submerged control where there wasn't someone in front of me! Frustrating to say the least, but it was still a good day out!

Saturday Nov 14, 2015 #

Note
(rest day)

Friday Nov 13, 2015 #

4 PM

Stretching/Core Stability 20:00 [3] 4.0 km (5:00 / km)
shoes: Saucony Excersion 2015

Gentle jog up Fire Beacon from home.

Thursday Nov 12, 2015 #

7 PM

Hashing 45:00 [4] 9.0 km (5:00 / km)
shoes: Mudclaw 2015/16

Hashing from Salcombe Hill. Having dedicated most of the day to attending JP's funeral, with abnormal eating and drinking patterns, I ran surprisingly well, though I did find the climb out of Salcombe Mouth hard work. Given that the hares had also been at the funeral until about 4pm, it was a good run bearing in mind the small amount of time they had to lay it.

Wednesday Nov 11, 2015 #

7 PM

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

Warm up stuff for a hill interval session with running club. Small group for the intervals this week - just me, Justin and Toby!

Intervals hills 30:00 [4] 6.0 km (5:00 / km)
shoes: Saucony Ignition

Hill intervals in town; various hills of differing lengths around town.

Steady Run warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Saucony Ignition

Cruising down The Byes from Sidford to the Sailing Club as a warm down.

8 PM

Stretching/Core Stability 10:00 [1]

Stretching on the sea front.

Tuesday Nov 10, 2015 #

4 PM

Cycling 45:00 [3]

Testing my new bike light!

Monday Nov 9, 2015 #

Note
(rest day)

Sunday Nov 8, 2015 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Mudclaw 2015/16

Warm up stuff for the Devon Gallopen at a wet, windy and very foggy Hay Tor on Dartmoor.

12 PM

Orienteering race 54:01 [5] *** 9.4 km (5:45 / km) +195m 5:12 / km
spiked:23/25c shoes: Mudclaw 2015/16

Brown course; tough conditions made for a challenging day, with visibility down to a few metres at one point. Missed 2 controls by a small amount, perhaps resulting on a couple of minutes in total time loss. Good fun and enjoyed it!

2 PM

Orienteering warm up/down 30:00 [1] 3.0 km (10:00 / km)
shoes: Inov-8 Oroc 340

Warm down jog/walk with Sean to collect controls.

Saturday Nov 7, 2015 #

Note
(rest day)

Friday Nov 6, 2015 #

Note
(rest day)

Thursday Nov 5, 2015 #

7 PM

Hashing tempo 55:00 [4] 11.0 km (5:00 / km)
shoes: More Mile Cheviot 2015

A good hash, laid by Minibar and Troy, from Frying Pans on a really warm evening. Plenty of fast running and the usual collection of nasty little Woodbury Common climbs! Being November the 5th, the Common was a bit like a war zone with fire works going off all over the place both on and around it.....and there were loads of Marines out there setting flairs off too. Made it quite interesting!....Good fun!

8 PM

Warm up/down warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: More Mile Cheviot 2015

Warm down jog to 'collect' the main pack who had, somehow, gone a bit off trail!

Wednesday Nov 4, 2015 #

7 PM

Steady Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Saucony Excersion 2015

A good running club session from the Sailing Club. I led the off road group up Mutters Moor and around there for a bit; visibility was interesting with a bright torch and the fog!! Added interest was added when we were pretty much ambushed by some Marines training up there!!.....

It was a nice group of me, Toby, Tim, Ian and Joe.

8 PM

Stretching/Core Stability 10:00 [1]

Stretching on the sea front.

Tuesday Nov 3, 2015 #

Note
(rest day)

Monday Nov 2, 2015 #

Note
(rest day)

Sunday Nov 1, 2015 #

10 AM

Orienteering 3:00:00 [3] 20.0 km (9:00 / km)
shoes: Inov-8 Mudclaw 2014

Another great days training, at Polly Joke today, on an even nicer and warmer late summer day!!

First off, I hung some controls before shadowing some of the lads on various exercises. As is now traditional at TBGS training, we finished the weekend off with trains!!

Great weekend, with great weather, on great areas, and with great company!!

« Earlier | Later »