Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 31 days ending Oct 31, 2008:

activity

time

miles

Orienteering

7:00:00

38.53

(10:54)

62.0

(6:46)

Hashing

2:50:00

17.4

(9:46)

28.0

(6:04)

Steady Run

2:00:00

13.67

(8:47)

22.0

(5:27)

Warm up/down

1:55:00

11.18

(10:17)

18.0

(6:23)

Track Session

1:20:00

6.84

(11:42)

11.0

(7:16)

Intervals

45:00

4.35

(10:21)

7.0

(6:26)

Stretching/Core Stability

20:00

Total

16:10:00

91.96

148.0

[1-5]

15:50:00

2:25

0:00

» now

Friday Oct 31, 2008 #

Track Session intervals 25:00 [5] 4.0 km (6:15 / km)
shoes: Road 08/09

2 x 1000m intervals with 90 seconds recovery. Then 2 x 800m intervals, which 90 seconds recovery. 5 mins between sets.

Snow in places made it slippery!

Warm up/down warm up/down 25:00 [1] 4.0 km (6:15 / km)

Warm up and warm down for intervals session

Stretching/Core Stability 20:00 [0]

Thursday Oct 30, 2008 #

Hashing 50:00 [3] 7.0 km (7:09 / km)
shoes: Grizzly

Very slippery. Plenty of hill work

Wednesday Oct 29, 2008 #

Steady Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Road 08/09

Very wet and windy - cold too.... snowed towards end of session. Worked hard on the hill climbs.

Tuesday Oct 28, 2008 #

Note
(rest day)

Monday Oct 27, 2008 #

Orienteering 25:00 [3] 3.0 km (8:20 / km)
shoes: O shoes

Hanging controls on Great Tower Woods.

Orienteering 30:00 [4] 5.0 km (6:00 / km)
shoes: O shoes

Running both courses to check controls and emit units.

Orienteering 45:00 [3] 5.0 km (9:00 / km)
shoes: O shoes

Collecting controls

Sunday Oct 26, 2008 #

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: O shoes

Hanging controls (and checking the depth of marshes!) on Ethswaite Intake.

Orienteering 45:00 [3] 5.0 km (9:00 / km)
shoes: O shoes

Shaddowing Tom around course - some reasonably fast running.

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: O shoes

Collecting controls.

Warm up/down warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: O shoes

Running to/from interval session with Start Squad. Steady pace, and re-groups, to keep everyone together. Then did some dynamic stuff once there.

Intervals intervals 20:00 [4] 3.0 km (6:40 / km)
shoes: O shoes

1 min running, 2 mins running, 3 mins running (x2) with 1 min recovery between efforts. With Start Squad. Felt a bit tired after a long morning in the forest!

Saturday Oct 25, 2008 #

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: O shoes

Hanging controls for Start Squad at Bishops Wood.

Orienteering 50:00 [3] 5.5 km (9:05 / km)
shoes: O shoes

Shaddowing Tom around the control pick and talk o.

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: O shoes

Running the Appack Points course.

Orienteering 20:00 [4] 4.0 km (5:00 / km)
shoes: O shoes

Collecting controls.

Friday Oct 24, 2008 #

Note
(rest day)

Travelling to Start Weekend in Lakes.

Thursday Oct 23, 2008 #

Hashing tempo 50:00 [4] 9.0 km (5:33 / km)
shoes: Grizzly

Hashing from Newton Poppleford. Some good hill climbs!

Wednesday Oct 22, 2008 #

Steady Run tempo 1:00:00 [4] 11.0 km (5:27 / km)
shoes: Road 08/09

Fast session with Sidmouth Running Club. Worked hard on the many hills!

Tuesday Oct 21, 2008 #

Note
(rest day)

Rest Day.

Monday Oct 20, 2008 #

Track Session intervals 25:00 [5] 3.0 km (8:20 / km)
shoes: Grizzly

6 x 500m with 60 second recovery.

Warm up/down 20:00 [1] 2.0 km (10:00 / km)
shoes: Grizzly

Drills etc to warm up for intervals.

Sunday Oct 19, 2008 #

Orienteering race 1:00:00 [5] 10.0 km (6:00 / km)
shoes: O shoes

Compass Sport Cup Final. Ran well and felt good - very fast. Technically sound.

Saturday Oct 18, 2008 #

Note
(rest day)

Friday Oct 17, 2008 #

Note
(rest day)

Thursday Oct 16, 2008 #

Hashing tempo 1:10:00 [4] 12.0 km (5:50 / km)
shoes: Grizzly

An excellent hash from Woodbury Castle. Loads of fast running, and some tough hills too!

Wednesday Oct 15, 2008 #

Intervals hills 25:00 [3] 4.0 km (6:15 / km)
shoes: Road 08/09

Hill intervals with running club.

Warm up/down warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Road 08/09

Warm up run and drills.

Tuesday Oct 14, 2008 #

Note
(rest day)

Monday Oct 13, 2008 #

Track Session intervals 30:00 [5] 4.0 km (7:30 / km)
shoes: Grizzly

3 x 600m (x2) with 60 second recovery and 5 mins between sets.

Warm up/down warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Grizzly

Steady run to and from intervals

Sunday Oct 12, 2008 #

Orienteering race 20:00 [5] 4.0 km (5:00 / km)
shoes: Grizzly

Devon Local event - first of 4 courses. Very fast!!

Orienteering race 10:00 [5] 3.0 km (3:20 / km)
shoes: Grizzly

Course number 2... win number 2!!

Orienteering race 10:00 [5] 2.0 km (5:00 / km)
shoes: Grizzly

number 3!

Orienteering race 5:00 [5] 1.5 km (3:20 / km)
shoes: Grizzly

Course and win number 4!!! =)

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