Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 31 days ending Mar 31, 2010:

activity	#	time	miles		km		+m
Steady Run	5	4:21:00	28.89	(9:02)	46.5	(5:37)
Hashing	4	4:10:00	26.72	(9:21)	43.0	(5:49)
Warm up/down	13	3:58:00	24.05	(9:54)	38.7	(6:09)
Stretching/Core Stability	13	3:50:00
Orienteering	3	3:01:19	19.57	(9:16)	31.5	(5:45)	735	65 /	66c	98%
Track Session	3	1:25:00	8.45	(10:04)	13.6	(6:15)
Intervals	3	1:11:00	7.46	(9:31)	12.0	(5:55)
Mountian Biking	1	1:10:00
Recovery Run	2	56:00	7.15	(7:50)	11.5	(4:52)
Tempo Run	1	28:00	4.35	(6:26)	7.0	(4:00)
Total	32	24:30:19	126.64		203.8		735	65 /	66c	98%

1:47

0:00

» now

Wednesday Mar 31, 2010 #

7 PM

Steady Run 40:00 [2] 6.0 km (6:40 / km)
shoes: Brooks Cascadia

A really easy, social run with Sidmouth Running Club. Put almost no effort in at all, and walked pretty much every hill!! It was the first day light run, so it seemed rude not to go out at all - especially as it was a really nice evening at the views from Salcombe Hill were amazing!

Stretching/Core Stability 15:00 [1]

Stretching.

Tuesday Mar 30, 2010 #

5 PM

Steady Run 40:00 [3] 7.0 km (5:43 / km)
shoes: Brooks Cascadia

A nice steady run in 'My Forest'.

Monday Mar 29, 2010 #

Stretching/Core Stability 25:00 [2]

Core stuff.

Sunday Mar 28, 2010 #

11 AM

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

Warm up stuff for an event at Rushmore.

Orienteering race 58:39 [5] *** 11.0 km (5:20 / km) +225m 4:50 / km
spiked:18/19c shoes: Inov8 Fell Shoes

Brown course at the Rushmore event. The course was pretty simple, so it was more of a running race - but still had to be alert to make sure sloppy errors didn't creep in. Missed on control by a small amount...but I'm pretty sure that, although it was in the right depression, the actual depression isn't marked in the right place on the map. The control was really hidden, and it was in a minging bit of green forest, so it was a bit of a bingo control really!

12 PM

Warm up/down warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 Fell Shoes

A really good warm down jog.

Saturday Mar 27, 2010 #

Note
(rest day)

Friday Mar 26, 2010 #

Note
(rest day)

Thursday Mar 25, 2010 #

7 PM

Hashing 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Inov8 Fell Shoes

Hashing from Stowford Cross on Woodbury Common. Felt a bit tired at the start, so I didn't push too hard. But felt better later on, so pushed a bit more then!

9 PM

Stretching/Core Stability 20:00 [1]

Stretching in the pub after hashing!

Wednesday Mar 24, 2010 #

Note
(rest day)

In London for the FA Cup Quarter-final replay between Spurs and Fulham. Was an awesome game, and an amazing atmosphere........and we (Spurs) won 3-1.....so well worth the trip!!

Tuesday Mar 23, 2010 #

3 PM

Warm up/down warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Brooks Cascadia

Jogging up to the hill for hill intervals.

Intervals hills 25:00 [4] 4.0 km (6:15 / km)
shoes: Brooks Cascadia

Hill intervals - 10 good efforts.

Warm up/down warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks Cascadia

Warm down jog back down the hill.

Monday Mar 22, 2010 #

Note
(rest day)

Away on family business.

Sunday Mar 21, 2010 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 Fell Shoes

Warm up for the Devon event on Woodbury Common.

Orienteering race 59:55 [5] *** 10.5 km (5:42 / km) +290m 5:01 / km
ahr:132 max:176 spiked:17/17c shoes: Inov8 Fell Shoes

Devon event on Woodbury Common. Hit everything spot on and felt as though I was running really well....though I must admit that a bit of local knowledge probably helped at times! The official course distance was 9km, but I ran further because there is no point running through the gorse when you don't have to (local knowledge again!!).

Results and route gadget at: http://www.devonorienteering.co.uk/

C • I reckon you don't need muc... 2

12 PM

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

Steady warm down jog. Went to look at the last control again (which turned out to be in the wrong place...I thought it seemed a bit odd at the time, but I just happened to look up at the right moment!), and then back to the car.

Saturday Mar 20, 2010 #

4 PM

Warm up/down warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Brooks Cascadia

Warm up jog to my forest for hill intervals.

Intervals hills 20:00 [4] 4.0 km (5:00 / km)
shoes: Brooks Cascadia

Hill intervals in my forest - 10 good efforts.

Warm up/down warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Brooks Cascadia

Jogging back to home.

Friday Mar 19, 2010 #

Note
(sick) (rest day)

Had a bit of a sore throat in the morning - so decided to play safe and have a day off.

Thursday Mar 18, 2010 #

7 PM

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

Hashing from Woodbury Castle. It was a good run with a novelty value St. Patricks day hash!! The guys who laid the trail are Irish, so at the re-group we had Guinness to drink and Guinness cake to eat!! - I ran really well after that, so maybe I ought to try it more often!!

I got chased by some Marines with guns at one point, which was rather good for improving my speed. And then ended up having a massive burn up with Porky towards the end of the run!

Wednesday Mar 17, 2010 #

7 PM

Steady Run 1:06:00 [3] 13.5 km (4:53 / km)
shoes: Road 08/09

A good run with Sidmouth Running Club. It was a fairly hilly route, which made it tough. But the worst thing was that I found it hard to breathe because it was foggy so there were more fumes than normal. Felt like I was running fairly well considering this!!

8 PM

Stretching/Core Stability 10:00 [1]

Stretching on the beach!

Tuesday Mar 16, 2010 #

5 PM

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

Warm up run prior to interval session.

Track Session tempo 30:00 [5] 4.8 km (6:15 / km)
ahr:140 max:155 shoes: Brooks Cascadia

A really good interval session on Mutters Moor. Did 2 sets of six 400m efforts, with a 5 minute break between the sets. Really tough, but fun!

Warm up/down warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Brooks Cascadia

Warm down jog back to the car.

Monday Mar 15, 2010 #

6 PM

Recovery Run 30:00 [3] 6.5 km (4:37 / km)
shoes: Brooks Cascadia

A steady recovery run along Knightstone Lane to the Roundball Hill and then down to the river and back.

8 PM

Stretching/Core Stability 20:00 [1]

Some stretching and core stuff.

Sunday Mar 14, 2010 #

12 PM

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

Warm up stuff before running at the Wimborne badge event.

Orienteering race 1:02:45 [5] *** 10.0 km (6:17 / km) +220m 5:39 / km
spiked:30/30c shoes: Inov8 Fell Shoes

Wimborne badge event at Cranes Moor (part of Bovington Ranges, and was the venue for the British Schools a couple of years ago).

I ran really well and pretty much spiked every control. The course started off in the woods before going onto a bit of the tank training area, then back into the woods before going out into the fields. Finished off back in the woods.

It was a nice warm day and was the first orienteering event I have been to this year that has felt like a spring day! :-)

1 PM

Warm up/down warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 Fell Shoes

Warm down jog.

Stretching/Core Stability 15:00 [1]

Stretching in the car park while waiting for Mum and Dad to finish!

Then it was off to the beach at Lulworth!! :-)

Saturday Mar 13, 2010 #

1 PM

Mountian Biking 1:10:00 [3]

A really nice bike ride on East Hill. Went out along Knightstone Lane and gradually climbed up onto Fire Beacon (it is a really clear day and the views are amazing!!), the went along the hill though my forest and back down to home.

For the first time this year, it was warm enough to train in just shorts and t-shirt!! :-)

Friday Mar 12, 2010 #

5 PM

Warm up/down warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Brooks Cascadia

Warm up stuff.

Tempo Run tempo 28:00 [5] 7.0 km (4:00 / km)
shoes: Brooks Cascadia

A really good tempo run from home. Went along Knightstone Lane, and then along the footpath past Roundball Hill. Then down through Wiggaton to the river, along there for a bit, before going back along Knightstone Lane. Felt well good!! :-)

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Brooks Cascadia

Warm down stuff.

Stretching/Core Stability 10:00 [1]

Stretching.

Thursday Mar 11, 2010 #

7 PM

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

A really good hash in Harpford Woods. It was a physical trail with loads of steep climbs and some fast bits on the old railway too. There were also some awesome downhill bits on some of the many mountain bike trails in the woods! :-)

9 PM

Stretching/Core Stability 20:00 [2]

Stretching and core stuff.

Wednesday Mar 10, 2010 #

7 PM

Steady Run tempo 1:05:00 [4] 11.0 km (5:55 / km)
shoes: Brooks Cascadia

A really nice off road night time run with SRC....well, actually it was just me and Rob this week coz everyone else said they were still too tired from the Grizzly!! We went from the sailing club and straight up Peak Hill (ouch!), and then around Mutters Moor before running down the west side of Peak Hill for the pure hell of it....coz we then had to come straight back up it and down the other side back to the sailing club!! Good fun though and it was a really nice evening to be out on the cliffs.

Felt really good running :-)

This will be the last SRC off road run of the winter coz the clocks change soon and then all the runs will be off road...yey!!! :-)

8 PM

Stretching/Core Stability 30:00 [3]

A really good stretch and some core stability stuff.

Tuesday Mar 9, 2010 #

5 PM

Warm up/down warm up/down 8:00 [3] 1.5 km (5:20 / km)
ahr:118 max:151 shoes: Brooks Cascadia

Warm up for an interval session.

Track Session intervals 25:00 [4] 4.0 km (6:15 / km)
ahr:140 max:174 shoes: Brooks Cascadia

A really good track/interval session. Did two sets of four 500 metre intervals, with 1 minutes rest between each effort and 5 minutes between the sets.

Warm up/down warm up/down 7:00 [2] 1.0 km (7:00 / km)
ahr:97 max:113 shoes: Brooks Cascadia

Warm down jog back to the car.

Monday Mar 8, 2010 #

Note
(rest day)

Tired mentally and physically from yesterday, so didn't feel much like running.

Sunday Mar 7, 2010 #

Note

For two reasons, one good and the other really not good, I had to spend the day with relatives. Lots of travelling - a hard day.

Saturday Mar 6, 2010 #

4 PM

Warm up/down warm up/down 14:00 [3] 2.2 km (6:22 / km)
ahr:82 max:124 shoes: Brooks Cascadia

Warm up run to 'My Forest' for some hill intervals.

Intervals hills 26:00 [4] 4.0 km (6:30 / km)
ahr:111 max:152 shoes: Brooks Cascadia

Hill intervals in 'My Forest' on East Hill. Did 10 good efforts, using a couple of different parts of the hill.

Warm up/down warm up/down 9:00 [3] 2.0 km (4:30 / km)
ahr:122 max:135 shoes: Brooks Cascadia

Warm down jog back to home.

5 PM

Stretching/Core Stability 20:00 [1]

A good stretching session while watching some football on TV!

Friday Mar 5, 2010 #

Note
(rest day)

Thursday Mar 4, 2010 #

7 PM

Hashing tempo 1:00:00 [4] 10.0 km (6:00 / km)
shoes: Brooks Cascadia

Hashing from the Half Way Inn. It was a really good run with plenty of mud and some really good twisty paths. some good fast running with Spoky Bitz and Flash....they both tried to burn me off at the end, but failed!! The finish run-in was well hard though......up hill in a bog!!!

Wednesday Mar 3, 2010 #

7 PM

Steady Run tempo 50:00 [4] 9.0 km (5:33 / km)
shoes: Road 08/09

A reasonable run with SRC. Generally at a fairly social pace (coz loads of people are doing the Grizzly on Sunday and didn't want to push too hard!), but me and some of the other fast guys did some good fast bits too!

Stretching/Core Stability 10:00 [1]

Stretching. We had to do it inside this week because the tide was really high, so it was too dangerours on the sea front coz loads of massive waves kept coming over the sea wall!! Towards the end of the run, one chap was in the wrong place at the wrong time and got soaked...well funny!!

Tuesday Mar 2, 2010 #

5 PM

Warm up/down warm up/down 10:00 [3] 2.0 km (5:00 / km)
ahr:145 max:166 shoes: Brooks Cascadia

Warming up for a track interval session on Mutters Moor!

Track Session intervals 30:00 [4] 4.8 km (6:15 / km)
ahr:150 max:175 shoes: Brooks Cascadia

A really good session on Mutters Moor. We did 2 sets of 3 800 metre efforts on a mainly flat track. 90 seconds rest between each effort with about 5 minutes between the two sets.

Felt good, and it was nice to be out on a warm spring evening, and get to have enough light to not need a torch!

Warm up/down warm up/down 10:00 [2] 1.5 km (6:40 / km)
ahr:113 max:126 shoes: Brooks Cascadia

Warm down jog.

Stretching/Core Stability 10:00 [1]

Stretching.

Monday Mar 1, 2010 #

5 PM

Recovery Run 26:00 [3] 5.0 km (5:12 / km)
shoes: Inov8 Fell Shoes

A nice steady run along Knightstone Lane to help my legs feel a bit better after yesterday. It was a really nice bright and warm spring evening, so it was excellent to get out for a bit! :-)

Stretching/Core Stability 25:00 [1]

A really good stretch!

« Earlier | Later »