Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 31 days ending Aug 31, 2011:

activity	#	time	miles		km		+m
Orienteering	12	13:51:59	53.38	(15:35)	85.9	(9:41)	2910	179 /	194c	92%
Warm up/down	17	5:10:00	20.21	(15:21)	32.52	(9:32)
Steady Run	3	4:15:00	26.72	(9:33)	43.0	(5:56)
Hashing	3	2:45:00	18.02	(9:09)	29.0	(5:41)
Running Race	1	40:30	6.21	(6:31)	10.0	(4:03)	330
Total	25	26:42:29	124.53	(12:52)	200.42	(8:00)	3240	179 /	194c	92%

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Wednesday Aug 31, 2011 #

7 PM

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

A nice SRC run from the Sailing Club. We went up Mutters Moor and around there for the whole session. It was a nice summer evening and the views were awesome!

Tuesday Aug 30, 2011 #

Note
(rest day)

Knee pretty much better, but resting today to be safe.

Monday Aug 29, 2011 #

12 PM

Running Race race 40:30 [5] 10.0 km (4:03 / km) +330m 3:29 / km
shoes: Saucony Slicks

The Lustleigh Show Race. A nice run as always, but a shame about the early road. Tom and I ran together and helped each other to a respectable result - 15th out of 170 or so. My fastest time for a few years, so pleased.

Results now at: http://www.teignbridgetrotters.co.uk/documents/Lus...

Warm up/down 20:00 [3] 1.0 km (20:00 / km)
shoes: Saucony Slicks

Warm down stuff with Tom and Joe.

Sunday Aug 28, 2011 #

11 AM

Hashing 50:00 [3] 8.0 km (6:15 / km)
shoes: Saucony Slicks

City of Exeter hash from Pine Ridge - Toms virgin run with them! It was a frustrating trail in places, but nice enough. Knee still hurting a wee bit, but its improving!

Saturday Aug 27, 2011 #

2 PM

Orienteering 1:00:00 [3] 5.0 km (12:00 / km)
shoes: Inov8 Fell Shoes (2010)

A fun training course with Tom on Core Copse. Slight grim vegetation in places, but nothing worse than I expected. Tom did well given he had no compass!

Friday Aug 26, 2011 #

12 PM

Steady Run 2:00:00 [3] 20.0 km (6:00 / km)
shoes: Saucony Slicks

A really nice run from my new house with Tom. We went onto Mutters Moor, out to the coast, then down to Otterton. Then along the river before heading out to the coast and up to High Peak before heading home. A nice social run.

Thursday Aug 25, 2011 #

7 PM

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

A good hash from Woobury. The trail made the long climb onto the Common for a short run on there, before the long descent. Felt like I was running ok, and my knee felt ok which was good.

Wednesday Aug 24, 2011 #

Note
(rest day)

Tuesday Aug 23, 2011 #

Note
(rest day)

Monday Aug 22, 2011 #

Note
(rest day)

Sunday Aug 21, 2011 #

Note
(rest day)

Saturday Aug 20, 2011 #

8 AM

Warm up/down warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov8 Mudclaw 333

Running to the start with Tom.

Orienteering race 1:07:56 [4] *** 5.0 km (13:35 / km) +290m 10:32 / km
spiked:18/20c shoes: Inov8 Mudclaw 333

Day 6 - a very grim day! Another shocking map, and well dangerous terrain. I had a shit day........got stung 6 times by wasps on the way to number 5, then badly jared my ankle going down a MASSIVE unmapped crag and then, to cap it all off, smashed the same knee that I did on day 2 again....only this time, much worse so I could only just walk the last few controls.

Overall, a disappointing end to what, only in orienteering terms, proved to be a disappointing week. It is beyond my, and many other peoples, why the French thought it necessary to use such dangerous terrain for such a major event. At no point did I feel completely safe in the forest.....as my controller for the 2013 Penhale National Event put it.....all except one of the areas (day 4) were so dangerous that he wouldn't have allowed them to be used for orienteering. Surely, the fact that the air ambulance landed in the assembly on 4 of the days (and twice on one day), proves that it was dangerous!

Friday Aug 19, 2011 #

7 AM

Warm up/down warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: VJ's 09/10

Running to the start of day 5.

8 AM

Orienteering race 53:16 [4] *** 4.5 km (11:50 / km) +75m 10:56 / km
spiked:10/13c shoes: VJ's 09/10

Back in the really shite stuff today!....Limestone pavement, covered in trees!....really not a place for orienteering to be taking place! Not safe at all!! I was going ok until number 4, where the map was so bad that it really wasn't funny!.....there were at least 20 people looking for this one control! Then, on later control, we were forced to run through felled areas, with limestone pavement under the brashings.....very very dangerous! Clearly, the French don't do health and safety!!!

Thursday Aug 18, 2011 #

11 AM

Warm up/down warm up/down 25:00 [3] 2.5 km (10:00 / km)
shoes: VJ's 09/10

Run to the start of day 4.

Orienteering race 1:13:41 [5] *** 8.5 km (8:40 / km) +275m 7:28 / km
spiked:18/20c shoes: VJ's 09/10

Wow!.....a forest that was almost safe to run in!! The best terrain of the week so far by a mile and, to make things better, my knee has improved enough for me to be able to run almost properly again. The forest was open, but still rocky, but you could see the rocks which helped. Then the end of the course was in some forest with no rock, and then a sprint bit through the event centre town of La Feclaz - good fun!!

Wednesday Aug 17, 2011 #

10 AM

Warm up/down warm up/down 15:00 [3] 1.5 km (10:00 / km)
shoes: VJ's 09/10

Warm up run to the start of day 3.

Orienteering race 49:16 [4] 4.9 km (10:03 / km) +125m 8:55 / km
shoes: VJ's 09/10

Changed by technique today, and tried simplify as much as possible, which made life a bit easier (though the forest still wasn't safe, and the mao questionable in places!), but meant running a bit further. Seemed to work ok, though as I had my best run so far.

11 AM

Warm up/down warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ's 09/10

Warm down run and chat with Harry.

Tuesday Aug 16, 2011 #

Note
(rest day)

Rest day......at least a break from the lethal forests and shite maps!!

Rather than get bored out of our minds watching the WOC sprint races all day, we decided to go to Les Arcs and do the laziest bit of mountaineering ever known.

With the aid of a day lift pass, we got the train from Bourg St Maurice to Arc 1600, and then a chair lift to about 2100 metres. Then we had to walk about 1.5k to the TransArc cable car, which then took us to about 2600 metres. Then Harry spotted that, rather than walk across the valley, we would catch a chair lift down to Arc 2000,and then a cable car up the other side of the valley, to save the walking! So we did that an then got on the big cable car to take us to the top of Aiguille Rouge - at an impressive 3227 metres high, the views of Mount Blanc, and the rest of the Alps were amazing, and we also had chance for a snow ball fight!!

We then took the same route back, so we did an awesome day in the mountains for just 3km of walking!!!

Monday Aug 15, 2011 #

10 AM

Warm up/down warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: VJ's 09/10

Warm up stuff before day 2.

Orienteering race 1:24:19 [4] *** 7.0 km (12:03 / km) +250m 10:13 / km
spiked:12/14c shoes: VJ's 09/10

Day 2. Made a total arse of number one coz the map was shocking again, but it also didn't help that I fell an smashed my knee badly into a lump of rock just after the start.....hurt a lot, and a lot of blood, but just about able to carry on. Couldn't really run properly for most of the course because it was in more really dangerous forest. It was only when I got onto the middle section on the awesome alpine meadow that I was able to get going properly! Why couldn't more of the course have been on the meadow?....it was so much safer and nice to run on!

Sunday Aug 14, 2011 #

9 AM

Warm up/down warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: VJ's 09/10

Warm up run with Tom to the start of day of the France.

Orienteering race 1:32:34 [4] *** 6.5 km (14:14 / km) +300m 11:34 / km
spiked:17/20c shoes: VJ's 09/10

Day one of the French. Really nice to be running at altitude again (1300m!), just a shame the terrain was really rough and dangerous. It was also very technical, and made more so by some really shocking mapping.....just glad I wasn't trying to run a WOC race on it. If I was a WOC TM, I'd be well pissed off about my athletes being made to run on this stuff!

10 AM

Warm up/down warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: VJ's 09/10

Warm down jog with Harry.

Saturday Aug 13, 2011 #

Note
(rest day)

Travelling to France for the French 6 Days With Tom Harry and Alice.

Friday Aug 12, 2011 #

Note
(rest day)

Thursday Aug 11, 2011 #

7 PM

Hashing tempo 1:05:00 [4] 12.0 km (5:25 / km)
shoes: Saucony Slicks

A good hash from Woods Farm. The trail climbed up onto Fire Beacon, for some awesome views on a nice summer evening.

Wednesday Aug 10, 2011 #

7 PM

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

A nice run with SRC from the Sailing Club onto Mutters Moor.

Tuesday Aug 9, 2011 #

Note
(rest day)

Monday Aug 8, 2011 #

Note
(rest day)

Sunday Aug 7, 2011 #

Note
(rest day)

Saturday Aug 6, 2011 #

10 AM

Warm up/down warm up/down 25:00 [3] 3.0 km (8:20 / km)
shoes: Inov8 Mudclaw 333

An epic climb to the start of day 6 at Ardchattan.

Orienteering race 1:00:33 [5] *** 9.0 km (6:44 / km) +300m 5:46 / km
spiked:19/19c shoes: Inov8 Mudclaw 333

My best run of the week by a mile!.....enough to ensure a third place finish overall. :-) Spiked all the controls and felt confident!

Friday Aug 5, 2011 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 Mudclaw 333

Jogging to the start of day 5 with Michael - Shenavillie.

Orienteering race 1:16:04 [5] *** 9.0 km (8:27 / km) +270m 7:21 / km
spiked:23/25c shoes: Inov8 Mudclaw 333

A total contrast to yesterday....an interesting, but minging area!! Lots of marsh made it tough - thought I was on the Blackdown Hills at one point! Awesome coastal views though!

12 PM

Warm up/down warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Inov8 Mudclaw 333

Warm down with Harry.

Thursday Aug 4, 2011 #

1 PM

Warm up/down warm up/down 25:00 [3] 3.0 km (8:20 / km)
shoes: Inov8 Mudclaw 333

Warm up run to the start of day 4 - Torinturk.

Orienteering race 1:17:16 [5] *** 10.0 km (7:44 / km) +350m 6:35 / km
spiked:22/22c shoes: Inov8 Mudclaw 333

My best run of the week so far - spiked everything and felt good. Really enjoyed the area and course - even if it was pissing down!

2 PM

Warm up/down warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: Inov8 Mudclaw 333

Short warm down with Harry.

Wednesday Aug 3, 2011 #

Note
(rest day)

Tuesday Aug 2, 2011 #

10 AM

Warm up/down 15:00 [3] 1.3 km (11:32 / km)
shoes: Inov8 Mudclaw 333

Warm up stuff for day 3 - Creag Mhic Chailein.

Orienteering race 1:12:25 [5] *** 8.5 km (8:31 / km) +405m 6:53 / km
spiked:19/20c shoes: Inov8 Mudclaw 333

Minging area, or maybe it was just having a really early start that made it seem that way. The bracken was grim, and I had to make all the paths......and wake up all the controls at the far end of the course. Techincally sound again though.

Monday Aug 1, 2011 #

12 PM

Warm up/down warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov8 Mudclaw 333

Warm up run to the start for day 2 - Ardnaskie.

Orienteering race 1:04:39 [5] *** 8.0 km (8:05 / km) +270m 6:55 / km
spiked:21/21c shoes: Inov8 Mudclaw 333

Felt tired today on a really tough area - techincally ok though, which was pleasing.

1 PM

Warm up/down warm up/down 20:00 [1] 2.0 mi (10:00 / mi)
shoes: Walking Boots

Warm down jog and chat with Harry.

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