Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 31 days ending Jan 31, 2011:

activity	#	time	miles		km		+m
Hashing	5	7:15:00	48.47	(8:59)	78.0	(5:35)	900
Steady Run	5	6:59:32	47.22	(8:53)	76.0	(5:31)	1300
Orienteering	8	6:49:33	35.29	(11:36)	56.8	(7:13)	1450	105 /	113c	92%
Warm up/down	14	4:20:00	22.56	(11:32)	36.3	(7:10)
Stretching/Core Stability	15	3:40:00
Intervals	4	1:50:00	11.56	(9:31)	18.6	(5:55)
Recovery Run	1	50:00	5.59	(8:56)	9.0	(5:33)
Total	38	31:44:05	170.69		274.7		3650	105 /	113c	92%

3:30

0:00

» now

Monday Jan 31, 2011 #

4 PM

Warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Saucony Xodus

Warm up jog from work to 'The Benches' for a hill sprint session.

Intervals hills 20:00 [4] 2.0 km (10:00 / km)
shoes: Saucony Xodus

Hill sprints on 'The Benches'. Stated at the bottom and eventually made my way up to the top of Salcombe Hill. Awesome views along the coast on what was a really nice clear day - undoubtedly one of the most scenic places to do hill intervals.

Warm up/down warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Saucony Xodus

Jogging back to the work car park.

Sunday Jan 30, 2011 #

12 PM

Warm up/down warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

Warm up for a QO event at Buckland Wood on the Blackdown Hills. Its a really nice bright and sunny day! :-)

Orienteering race 40:45 [5] *** 5.0 km (8:09 / km) +180m 6:54 / km
ahr:125 max:185 spiked:21/21c shoes: Inov8 Fell Shoes (2010)

QO event at Buckland Wood. As always for areas on the Blackdown Hills, it was a really tough physical forest, which was really slow going. Hence 5k being the longest course! Still, I enjoyed the course and was pleased to feel good physically and to have a technically clean run - because, as well as being very physical, there is plenty at Buckland Wood to catch you out if you loose concentration.

Results at: http://www.quantockorienteers.co.uk/results/buckla...

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

Warm up/down warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 Fell Shoes (2010)

Warm down jog on one of the few flat bits of the area!

Saturday Jan 29, 2011 #

1 PM

Warm up/down warm up/down 20:00 [3] 2.4 km (8:20 / km)
shoes: Saucony Xodus

Warm up run into "my forest" for an interval session.

Intervals intervals 40:00 [3] 8.6 km (4:39 / km)
ahr:127 max:153 shoes: Saucony Xodus

A good "3 minutes on, 1 minute off" interval session on East Hill. Mainly running on the paths, but also did some bits through the terrain. Felt good. Nice session :-)

2 PM

Warm up/down warm up/down 10:00 [2] 2.4 km (4:10 / km)
shoes: Saucony Xodus

Warm down run back to home.

Stretching/Core Stability 15:00 [1]

A good stretch.

Friday Jan 28, 2011 #

11 AM

Steady Run 1:10:00 [3] 13.0 km (5:23 / km)
shoes: Saucony Xodus

A nice from Salcombe Hill with SRC. We went along the coast to Dunscombe and then back on the inland route. I was the fastest there, so I did some extra loops to stay with the group (and to avoid too much waiting around coz it was bloody freezing!).

Thursday Jan 27, 2011 #

7 PM

Hashing 50:00 [4] 8.0 km (6:15 / km)
shoes: Inov8 RocLite 312 GTX

A good, although slightly short, hash in Harpford Woods. As always, some decent climbs but also some good descents!!

9 PM

Stretching/Core Stability 15:00 [1]

Stretching in the pub!

Wednesday Jan 26, 2011 #

6 PM

Steady Run tempo 55:00 [4] 10.0 km (5:30 / km)
shoes: Inov8 RocLite 312 GTX

This was meant to be the January AVR winter off road race....but only me and Garry turned up! So we decided to go for a tempo run together rather than racing. We went from Beer Head, inland to Branscombe, up a couple of massive hills and then back along the coastal footpath. Nice run, on a nice night!

7 PM

Stretching/Core Stability 10:00 [1]

A good stretch while admiring the night time view of Lyme Bay!

Tuesday Jan 25, 2011 #

8 PM

Stretching/Core Stability 15:00 [1]

Core session.

Monday Jan 24, 2011 #

Note
(rest day)

Sunday Jan 23, 2011 #

12 PM

Warm up/down warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 Fell Shoes (2010)

Warm up stuff for the Devon event at the wonderful Burrator on Dartmoor.

Orienteering race 1:16:20 [5] *** 12.5 km (6:06 / km) +360m 5:20 / km
spiked:17/20c shoes: Inov8 Fell Shoes (2010)

Brown course. It was a fantastic day to be out on the moor, with clear skies and awesome visibility. The only down side was the fairly strong north-easterly wind which large sections of the course seemed to be headlong into.......and always up hill too!! Technically I ran fairly well, and only missed a couple of controls for a few seconds. I was pleased to ok physically given my efforts on Friday night!!

The course was advertised as being 7.6km........but when they put the courses into OCAD, they did something wrong with the scale, which meant that the courses were actually loads longer than the planner thought!! Still, not to worry - it was a nice day on an awesome area!

Results and Routegadget at: http://www.devonorienteering.co.uk/

C • Pretty awesome area! 2

1 PM

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

Warm down jog.

Saturday Jan 22, 2011 #

Note
(rest day)

Friday Jan 21, 2011 #

6 PM

Steady Run long 3:15:00 [3] 32.0 km (6:06 / km) +1300m 5:04 / km
shoes: Inov8 RocLite 312 GTX

A really good night time run with AVR around the 4 Trigs route from Bowd.....but we decided to add the East Hill trig to make it 5 trigs!! The moon looked awesome on the sea, and it was bright enough to run without a torch quite a lot. Even tough we ran at a good 'social' pace, we were all pretty shafted at the end....good run though! :-)

10 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Thursday Jan 20, 2011 #

7 PM

Hashing tempo 1:10:00 [4] 14.0 km (5:00 / km)
shoes: Saucony Xodus

A really good hash from Newton Poppleford. We ended up right at the top of the Common at Joneys Cross, so there was plenty of good climbing. Awesome descent towards the end!!

9 PM

Stretching/Core Stability 15:00 [1]

Stretching in the pub.

Wednesday Jan 19, 2011 #

7 PM

Warm up/down warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Saucony Grid Tuned

Warm up before a 10k tempo run with SRC.

Steady Run tempo 39:32 [4] 10.0 km (3:57 / km)
shoes: Saucony Grid Tuned

A really good 10km tempo run with SRC. Felt really good apart from having breathing problems for a while after passing a pedestrian who thought it was appropriate to blow his pipe smoke in my face....t**t!!!

Warm up/down warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Saucony Grid Tuned

Warm down jog along the sea front.

Stretching/Core Stability 10:00 [1]

Stretching.

Tuesday Jan 18, 2011 #

5 PM

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

Warm up jog up East Hill for some hill intervals.

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

Hill intervals. Did a mixture of short sprints and longer ones. It was a really nice full moon-lit night....so much so that I didn't even bother to take a torch!

Warm up/down warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony Grid Tuned

Jog back to home.

Stretching/Core Stability 10:00 [1]

A good stretch.

Monday Jan 17, 2011 #

8 PM

Stretching/Core Stability 25:00 [2]

Core session.

Sunday Jan 16, 2011 #

12 PM

Warm up/down warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 Fell Shoes (2010)

Warm up stuff for the Compass sport Cup qualifier at Longleat.

Orienteering race 57:28 [5] *** 10.0 km (5:45 / km) +300m 5:00 / km
spiked:22/24c shoes: Inov8 Fell Shoes (2010)

Compass Sport Cup qualifier at Longleat. I had a pretty reasonable run and felt good running again. Made a couple of scrappy errors, but other than that ok....I just need to get fit again!! And that could take some time coz I'm so fat and unfit at the moment!!

The course started off with a really good downhill section in the nice forest before climbing back up through it again. Then across the flat bit through the shitty wood before a burn up around the parkland. Then the brutal climb from the parkland to Heavens Gate and into the shitty wood again for the last couple of controls. A nice course on a generally nice area...enjoyed it :-)

Sarum won at a canter...which is good but bad at the same time!....coz the final is way, way, up north somewhere near Sheffield!! And by October, its going to be cold and dark up there!

Results at: http://www.emituk.com/results/2011/110116_sarum/in...

Routegadet at: http://www.sarum.routegadget.co.uk/sarum/reitti.cg...

1 PM

Warm up/down warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Inov8 Fell Shoes (2010)

Warm down jog / walk with Harry.

3 PM

Orienteering 12:00 [2] 1.2 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

Collecting some controls in the nice woodland.

Saturday Jan 15, 2011 #

12 PM

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

Hanging some controls for the SWJS training at Shearwater. Some tough green forest, not helped by the really shite / out-of-date map!!

1 PM

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

Shadowing and collecting controls.

Friday Jan 14, 2011 #

Note
(injured)

My knee is pretty much better now :-) Tomorrows SWJS training will be a good test for it!

9 PM

Stretching/Core Stability 15:00 [1]

Quick core session.

Thursday Jan 13, 2011 #

7 PM

Hashing 1:00:00 [4] 12.0 km (5:00 / km)
(injured) shoes: Inov8 RocLite 312 GTX

A good hash from the Warren Car Park on Woodbury Common. It was a warm but damp evening, so nice conditions for running. I felt ok, but my knee started hurting again after about 45 minutes.

Wednesday Jan 12, 2011 #

7 PM

Steady Run 1:00:00 [3] 11.0 km (5:27 / km)
(injured) shoes: Inov8 RocLite 312 GTX

My knee felt a bit better today, and I was able to walk to the beach from work at lunch time today - though its still an interesting colour! And my cough is pretty much gone. So, I decided to go for a steady run with SRC. It was an off-road run - we went along the beach, and then onto Mutters Moor before doing a quick out and back to High Peak and then returning to the Sailing club, finishing on the beach. Was a nice run - knee felt ok, but not perfect, at the end.

8 PM

Stretching/Core Stability 10:00 [1]

A good stretch.

Tuesday Jan 11, 2011 #

Note
(injured) (sick)

My knee is still quite an impressive colour and hurts a bit, but is improving. Still coughing a bit too, so decided it was best not to try to run.

Monday Jan 10, 2011 #

Note
(injured) (sick)

My knee still has a massive lump on it from yesterday. And, equally annoyingly, I've got a cough today. Neither feel like they will be long term issues, but annoying nevertheless!

Sunday Jan 9, 2011 #

11 AM

Note

Didn't feel so bad this morning, especially once my inhalers kicked in. So I decided to go to the event for a jog rather than to race.

12 PM

Warm up/down warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 Fell Shoes (2010)

Warm up stuff for a comic value Quantocks event at Triscombe.

Orienteering race 1:08:00 [4] *** 9.1 km (7:28 / km) +320m 6:21 / km
spiked:18/21c shoes: Inov8 Fell Shoes (2010)

QO event at Triscombe on the Quantocks. As usual for a QO event, there were some comic value elements to it! At control 2, the map was completely wrong and/or the control was in the wrong place - so I lost a load of time there. Then, the best route choice on a really good looking leg involved using a path to climb the hill....only the path wasn't there!....at best, it was an indistinct path!! So, it spoilt the route choice and meant that what looked best on paper probably wasn't....farcical!!

To top that lot off, my breathing was bad today coz I've got a slight cold (despite being high as a kite on inhalers!), so I felt really tried and fell over a few times.......and one of those times, I smashed my knee against a log, which hurt like hell! I had to sit down for a minute or so after doing it, but then forgot about it until I finished and saw the massive lump on it. Doh!

1 PM

Warm up/down warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

Easy warm down jog.

Saturday Jan 8, 2011 #

12 PM

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

Warm up run to East Hill for some hill intervals.

Intervals hills 30:00 [4] 5.0 km (6:00 / km)
shoes: Inov8 Fell Shoes

Hill intervals on East Hill. 15 good efforts of the steeper bit.

Warm up/down warm up/down 15:00 [2] 3.0 km (5:00 / km)
shoes: Inov8 Fell Shoes

Warm down jog back down the hill to home.

1 PM

Stretching/Core Stability 15:00 [1]

Stretching.

2 PM

Note
(sick)

Seem to have started to go down with a bit of a cold - bugger.

Friday Jan 7, 2011 #

Note
(rest day)

Thursday Jan 6, 2011 #

7 PM

Hashing 1:00:00 [4] 10.0 km (6:00 / km)
shoes: Inov8 RocLite 312 GTX

A good hash in Harpford Woods - plenty of good tough climbs!

Wednesday Jan 5, 2011 #

8 PM

Stretching/Core Stability 30:00 [2]

A good core session at home.

Tuesday Jan 4, 2011 #

Note
(rest day)

Monday Jan 3, 2011 #

1 PM

Recovery Run 50:00 [3] 9.0 km (5:33 / km)
shoes: Inov8 RocLite 312 GTX

A nice steady run to recover from the last two days which were pretty hard! Went out along Knightstone Lane, past Roundball Hill, and down to the river via Wiggaton. Then along the river to Pixies Parlour before going home via Knightstone Lane again. Sadly, back to work tomorrow but its been a well good Christmas training period!

Stretching/Core Stability 10:00 [1]

Stretching.

Sunday Jan 2, 2011 #

11 AM

Warm up/down warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

A small bit of warm up stuff before the Devon Christmas event at Killerton.

Orienteering race 55:00 [5] *** 7.0 km (7:51 / km) +290m 6:31 / km
ahr:134 max:196 spiked:27/27c shoes: Inov8 Fell Shoes (2010)

The Devon Christmas event at Killerton Park. Considering yesterdays efforts, I ran well, although there were times where any kind of flow was badly interrupted by having to answer questions about things, and trying to work out how to use these strange pin punch things!!! Still, it was a nice run around with good Mulled Wine at the end! :-)

Did ok in the results though...coz I know my sweets (can can run too!)!! Results at: http://www.devonorienteering.co.uk/

Warm up/down warm up/down 5:00 [2] 0.5 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

Jogging from the finish to the Mulled Wine!!

Saturday Jan 1, 2011 #

1 PM

Hashing 3:15:00 [4] 34.0 km (5:44 / km) +900m 5:04 / km
shoes: Saucony Xodus

An epic Devon A2B hash from Plympton, near Plymouth!! It was a good trail which started off running around some lanes and open areas in Plympton before heading across town to seemingly run up and down the same hill about 5 times, which finished with an awesome view stop at a trig point. Then off into some nice woods for a bit before doing a complete lap of Saltram Park. Then back across another bit of town and up the Plym Valley into Plym Forest - anyone who has been orienteering there will know its bloody steep!! After climbing out of the valley we dropped down to point B - which happened to be only about 500 metres from point A!! A good start to the new hashing year!!

C • WOW 2

5 PM

Stretching/Core Stability 15:00 [1]

A good stretching session at point B with 'Thats Crap', 'Gaffer', 'Paperwork' and someone called 'Spank the Monkey'!! Then into the pub for some awesome free food!!

« Earlier | Later »