Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 31 days ending Jul 31, 2010:

activity	#	time	miles		km		+m
Orienteering	34	20:39:09	100.1	(12:23)	161.1	(7:42)	150	33 /	35c	94%
Steady Run	5	6:05:00	32.93	(11:05)	53.0	(6:53)
Hashing	4	3:08:00	20.51	(9:10)	33.0	(5:42)
Mountian Biking	2	2:40:00
Warm up/down	9	2:35:00	12.12	(12:48)	19.5	(7:57)
Running Race	3	1:55:18	16.47	(7:00)	26.5	(4:21)	730
Stretching/Core Stability	8	1:45:00
Total	58	38:47:27	182.12		293.1		880	33 /	35c	94%

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Friday Jul 30, 2010 #

11 AM

Orienteering 40:00 [4] 6.0 km (6:40 / km)
shoes: VJ's 09/10

A really good hare and hounds session on the northern part of Lunsen. Controls were hung in duty groups and I shadowed the hangers to make sure each control was on roughly the right place!...had to stop on the final section of the course coz that group hung one miles from where it should be!....so thought I should collect it so we didn't loose it!!

3 PM

Steady Run 40:00 [3] 5.0 km (8:00 / km)
shoes: Inov8 Fell Shoes

Laying the tour hash from the hut.

4 PM

Hashing 20:00 [4] 3.0 km (6:40 / km)
shoes: Inov8 Fell Shoes

Running the hash!

Stretching/Core Stability 15:00 [1]

Stretching session.

10 PM

Note

Over the course of the whole Uppsala 2010 tour, we hung an impressive 311 controls. Of these, I hung 197.....all of which were in the right place!! :-)

Thursday Jul 29, 2010 #

10 AM

Orienteering 1:30:00 [3] 8.0 km (11:15 / km)
shoes: VJ's 09/10

A very wet day at Siggefora!

First we did relocation in groups with each group hanging some controls first. I took half the guys around with me. Good session.

12 PM

Orienteering 1:00:00 [3] 7.0 km (8:34 / km)
shoes: VJ's 09/10

Distractions. Good fun, but it was far too wet and slippery to risk doing some of the normal distractions like stealing peoples maps!

Wednesday Jul 28, 2010 #

9 AM

Orienteering 30:00 [3] 3.5 km (8:34 / km)
shoes: Inov8 Fell Shoes

Hanging and checking parts of the sprint race on Uppsala Castle.

12 PM

Orienteering 1:10:00 [2] 6.0 km (11:40 / km)
shoes: Inov8 Fell Shoes

Various bits of time throughout the day spent hanging and collecting controls for the other sprint races. The races were on Kung Bjorns Hog (twice, but from different entrances!), and Hogsbergsparken.

3 PM

Stretching/Core Stability 15:00 [3]

Stretching session.

Tuesday Jul 27, 2010 #

10 AM

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: Inov8 Fell Shoes

Hanging controls for a 'brown only' morning on the eastern part of Lunsen.

11 AM

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 Fell Shoes

Shadowing Tom B around the control pick course.

Orienteering 30:00 [3] 3.5 km (8:34 / km)
shoes: Inov8 Fell Shoes

Shadowing Tom B around the longer legs course.

3 PM

Orienteering 45:00 [3] 7.0 km (6:26 / km)
shoes: Inov8 Fell Shoes

Hanging part of the peg relay on northern Lunsen.

4 PM

Orienteering 20:00 [4] 4.0 km (5:00 / km)
shoes: Inov8 Fell Shoes

Running part of the peg relay.

Monday Jul 26, 2010 #

10 AM

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: VJ's 09/10

Hanging controls for a days training at Fiby.

11 AM

Orienteering 40:00 [3] 5.0 km (8:00 / km)
shoes: VJ's 09/10

Doing the long legs course.

Orienteering 10:00 [4] 2.0 km (5:00 / km)
shoes: VJ's 09/10

Doing the short legs course.

12 PM

Orienteering 12:00 [3] 1.0 km (12:00 / km)
shoes: VJ's 09/10

Accurate bearings course with a blank 'map'.

3 PM

Orienteering 15:00 [3] 3.0 km (5:00 / km)
shoes: VJ's 09/10

Checking the controls for the Palmer Challenge.

Sunday Jul 25, 2010 #

Note
(rest day)

Rest day......Stockholm!

Saturday Jul 24, 2010 #

10 AM

Orienteering 50:00 [3] 8.0 km (6:15 / km)
shoes: Inov8 Fell Shoes

Hanging controls for a middle race at Tenabadet.

2 PM

Orienteering 40:00 [3] 6.0 km (6:40 / km)
shoes: VJ's 09/10

Shadowing Cherry around part of the course that he needed to re-run, and thenm collecting some controls.

4 PM

Stretching/Core Stability 20:00 [1]

Tour stretching session!

Friday Jul 23, 2010 #

9 AM

Orienteering 30:00 [3] 3.5 km (8:34 / km)
shoes: VJ's 09/10

Hagning controls for a days training on the southern part of Lunsen.

10 AM

Orienteering 42:00 [3] 5.0 km (8:24 / km)
shoes: VJ's 09/10

Shadowing various people around different bits of the map memory course.

3 PM

Warm up/down warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: VJ's 09/10

Warm up jog to start of trains (still on Lunsen south!).

Orienteering 1:00:00 [4] 9.0 km (6:40 / km)
shoes: VJ's 09/10

Trains!! :-)

4 PM

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ's 09/10

Warm down jog from the finish.

Thursday Jul 22, 2010 #

9 AM

Orienteering 45:00 [3] 7.0 km (6:26 / km)
shoes: VJ's 09/10

Hanging controls on the northern part of Nasten.

10 AM

Orienteering 35:00 [3] 4.0 km (8:45 / km)
shoes: VJ's 09/10

Shadowing Chris around the attack points course.

2 PM

Orienteering 25:00 [3] 3.5 km (7:09 / km)
shoes: VJ's 09/10

Shadowing Dave around the aiming off course.

3 PM

Orienteering 10:00 [3] 1.5 km (6:40 / km)
shoes: VJ's 09/10

Checking parts of the clock relay.

Wednesday Jul 21, 2010 #

7 PM

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

Warm up for the second day of the sprint event.

Orienteering race 18:05 [5] * 3.0 km (6:02 / km) +68m 5:25 / km
spiked:17/19c shoes: Inov8 Fell Shoes

Second day of the sprint competition. Todays area was basically a farm and the map was really strange....fun, but odd!

Warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 Fell Shoes

Warm down jog.

Tuesday Jul 20, 2010 #

7 PM

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

Warm up stuff before sprint race at Norrtalje.

Orienteering race 21:04 [5] * 4.1 km (5:08 / km) +82m 4:40 / km
spiked:16/16c shoes: Inov8 Fell Shoes

Sprint race on an area which was a good combination of town and forest running. Very warm!

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

Warm down jog.

Monday Jul 19, 2010 #

9 AM

Orienteering 37:00 [3] 4.0 km (9:15 / km)
shoes: VJ's 09/10

Haning controls on the western part of Lunsen. Awesome area, and a good fun challenge to hang on!

10 AM

Orienteering 42:00 [3] 4.0 km (10:30 / km)
shoes: VJ's 09/10

Shadowing Mike around the Corridor course.

Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: VJ's 09/10

Shadowing Treb for most of the windows course and then Weener for the last bit.

12 PM

Orienteering 12:00 [3] 2.5 km (4:48 / km)
shoes: VJ's 09/10

Collecting controls.

3 PM

Orienteering 20:00 [3] 2.3 km (8:42 / km)
shoes: VJ's 09/10

Hanging controls on Hammaskog for the head-to-head race.

4 PM

Orienteering 10:00 [3] 1.2 km (8:20 / km)
shoes: VJ's 09/10

Collecting controls.

Sunday Jul 18, 2010 #

10 AM

Orienteering 20:00 [3] 2.0 km (10:00 / km)
shoes: VJ's 09/10

Hanging contols for the first mornings training on Lurbo.

11 AM

Orienteering 40:00 [3] 4.0 km (10:00 / km)
shoes: VJ's 09/10

Shadowing various people around courses.

12 PM

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: VJ's 09/10

Collecting controls.

2 PM

Orienteering 40:00 [3] 6.0 km (6:40 / km)
shoes: VJ's 09/10

Hanging controls on Nasten.

3 PM

Orienteering 40:00 [3] 4.0 km (10:00 / km)
shoes: VJ's 09/10

Shadowing various people.

Orienteering 15:00 [3] 3.0 km (5:00 / km)
shoes: VJ's 09/10

Collecting controls.

Saturday Jul 17, 2010 #

Note

Travelling to Uppsala for tour.

Friday Jul 16, 2010 #

Note
(rest day)

Thursday Jul 15, 2010 #

7 PM

Hashing tempo 50:00 [4] 10.0 km (5:00 / km)
shoes: Saucony Xodus

A good tough hash from Littleham. The weather was really grim (heavy rain and gale force winds!!), which made it extra tough....especially the 2k running into the gale along the coast path!! Tough and wet...but fun!

Wednesday Jul 14, 2010 #

7 PM

Steady Run 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Saucony Xodus

Running club session from the Sailing Club. We went up Bickwell Valley and then climbed onto Mutters Moor to run around there for a bit. Finished with the awesome decent down the coast path. The weather was pretty shitty with a strong SW wind.....but that meant there were some well impressive waves to watch on the sea front.

8 PM

Stretching/Core Stability 10:00 [1]

Stretching....but we did it inside the Sailing Club coz we'd have had to be in the sea to do it on the beach like normal!

Tuesday Jul 13, 2010 #

Note
(rest day)

Monday Jul 12, 2010 #

7 PM

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

Warm up for Woodland Relay at Escot.

Running Race race 9:20 [5] 2.5 km (3:44 / km)
shoes: Saucony Xodus

Woodland Relay at Escot. Did last leg and ran an awesome leg!! The route started with a grim climb, but was then really quick with a nice down hill bit towards the end. Chased one chap from the start and finally passed him on the down hill. Good fun, felt good! :-)

C • This is really fast, good s... 2

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

Warm down jog.

Sunday Jul 11, 2010 #

5 PM

Mountian Biking 1:10:00 [3]

A good bike ride up East Hill, around Core Copse and along to Fire Beacon before heading home. Very warm again!

Saturday Jul 10, 2010 #

10 AM

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

Warm up stuff before the Tipton 10k.

Running Race race 42:30 [5] 10.0 km (4:15 / km) +190m 3:53 / km
shoes: Saucony Xodus

Tipton 10k race. The course is a bit flat and fast for me, with only 2 small hills in the first 1k! The rest of it is almost completely flat along the river or old railway. Still, it was a nice run and I ran fairly well considering Thursdays efforts! Finished 5th out of about 120. Very warm again! :-)

11 AM

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

Warm down jog around Tipton playing field.

Stretching/Core Stability 10:00 [1]

Stretching session.

Friday Jul 9, 2010 #

Note
(rest day)

Thursday Jul 8, 2010 #

5 PM

Steady Run 2:10:00 [3] 15.0 km (8:40 / km)
shoes: Saucony Xodus

Laying the hash from White Cross. It was a really hot evening so it was hard work running carrying so much weight (flour!)...so I put loads down near the start to make it lighter faster!!

7 PM

Hashing 1:05:00 [3] 10.0 km (6:30 / km)
shoes: Saucony Xodus

Running the hash with the pack. The trail looped around a lot, so it was fun was seeing people getting well confused by it! Still very warm, which made it extra tough coz I hardly had any rest between finishing laying the trail and then running it! Awesome views at the re-group, and it was fun watching people do the massive 'Ha Ha' just after it!!

Wednesday Jul 7, 2010 #

7 PM

Steady Run 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Saucony Xodus

A good run with Sidmouth Running Club. We went from the Sailing Club inland to Harcombe and back again on a different route. Was a nice run, and there was a good FRB burn up towards the end!!

C • So did you watch them shoot... 2

8 PM

Stretching/Core Stability 10:00 [1]

Stretching on the beach.

Tuesday Jul 6, 2010 #

Note
(rest day)

Monday Jul 5, 2010 #

7 PM

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

Steady run with SRC from Tipton. We went down the river before heading towards the common. The over the Venn Ottery and along to Fluxton before going back to the river for the last bit. Was a really nice summer evening! :-)

8 PM

Stretching/Core Stability 10:00 [1]

Stretching by the river!

Sunday Jul 4, 2010 #

3 PM

Mountian Biking 1:30:00 [3]

A good bike ride from home upto Fire Beacon to check out my proposed route for the hash I'm laying on Thursday.

Saturday Jul 3, 2010 #

2 PM

Warm up/down warm up/down 15:00 [3] 1.0 km (15:00 / km)
shoes: Saucony Xodus

Warm up stuff before the Charmouth Challenge race.

3 PM

Running Race race 1:03:28 [5] 14.0 km (4:32 / km) +540m 3:48 / km
shoes: Saucony Xodus

The Charmouth Challenge Fell Race - Britains most southerly fell race! It starts from Charmouth and goes inland over Stonebarrow and Chardown Hills before turning south to the coast and over the Golden Cap (the highest point on the south coast!) before heading back along the coast path to Charmouth. The final decent is awesome and really technical - always a place where I make up loads of places!

It was a really nice day which meant that the views were amazing...but also that it was well hot!!

Finished 25th out of 232! Results at: http://www.charmouthchallenge.co.uk/default.html

4 PM

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

Warm down jog along Charmouth beach.

Friday Jul 2, 2010 #

Note
(rest day)

Thursday Jul 1, 2010 #

7 PM

Hashing tempo 53:00 [4] 10.0 km (5:18 / km)
shoes: Saucony Xodus

A really fast hash from Selwards Farm on the edge of Woodbury Common. It was an excellent run with some really fast bits and some good hills too. It ended up with a massive FRB's burn-up between me, Porkie, Graham and Radiohead!....was pretty much a dead-heat!!

9 PM

Stretching/Core Stability 15:00 [1]

Stretching with Jelly Baby!

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