Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 31 days ending Dec 31, 2011:

activity	#	time	miles		km		+m
Steady Run	11	12:30:00	76.74	(9:46)	123.5	(6:04)	1560
Hashing	9	8:57:00	56.23	(9:33)	90.5	(5:56)	230
Orienteering	8	5:51:08	30.76	(11:25)	49.5	(7:06)	320	15 /	16c	93%
Warm up/down	8	2:52:00	14.98	(11:29)	24.1	(7:08)	160
Intervals	4	1:52:00	12.12	(9:15)	19.5	(5:45)
Stretching/Core Stability	11	1:50:00
Tempo Run	1	46:00	5.59	(8:14)	9.0	(5:07)
Total	40	34:38:08	196.42		316.1		2270	15 /	16c	93%

2:50

0:00

» now

Saturday Dec 31, 2011 #

2 PM

Warm up/down warm up/down 15:00 [3] 2.0 km (7:30 / km) +160m 5:21 / km
shoes: Inov8 Fell Shoes (2010)

Jogging with Joe from my house to Fire Beacon to do a training course on the O map.

Orienteering 43:00 [3] 5.0 km (8:36 / km) +120m 7:41 / km
shoes: Inov8 Fell Shoes (2010)

Shadowing Joe around a course on Fire Beacon. I was kind with the planning.....the course had less climb than the run up to the area!! It was a nice course, and used a few good features that I hadn't been to before, so I had to orienteer properly too. The area is in good shape at the moment, so it was an enjoyable session.

Warm up/down warm up/down 10:00 [2] 1.4 km (7:09 / km)
shoes: Inov8 Fell Shoes (2010)

Easy jog back down the hill to my house.

Friday Dec 30, 2011 #

11 AM

Steady Run long 1:20:00 [3] 12.5 km (6:24 / km) +300m 5:43 / km
shoes: Saucony Slicks

A nice run with Sidmouth Running Club from Tipton. Dad and I led the session, and took them through Metcombe, Venn Ottery and Southerton before climbing on to the Common. Good views from up there, and an awesome downhill finish back to Tipton!

12 PM

Stretching/Core Stability 10:00 [1]

Stretching by the river.

Thursday Dec 29, 2011 #

7 PM

Hashing 50:00 [4] 7.0 km (7:09 / km) +230m 6:08 / km
shoes: Inov8 Mudclaw 333

A good hash from White Cross. It started off with a bit of clambering around in the forest before we started running properly. The re-group was nice with mulled wine and Christmas cake!! :-) A good last hash of the year!

C • Milled wine? 2

Wednesday Dec 28, 2011 #

10 AM

Steady Run long 1:28:00 [3] 14.0 km (6:17 / km) +460m 5:24 / km
shoes: Inov8 RocLite 312 GTX

A really nice run with Joe Woodley. We went up Soldiers Hill and across the plateaux to the Britannia Stadium (aka, the Donkey Sanctuary!!). Then we turned south to the coast and ran back along the coastal footpath.

7 PM

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

Running Club session - running from the Sailing Club to get warmed up for some hill intervals.

Intervals hills 32:00 [4] 4.5 km (7:07 / km)
shoes: Saucony Grid Tuned

12 good efforts of various lengths in different parts of town - shortest effort was about 30 seconds and the longest about 2.5 minutes.

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

Jogging back to the Sailing Club after the efforts.

Stretching/Core Stability 10:00 [1]

Stretching on the beach.

Tuesday Dec 27, 2011 #

1 PM

Steady Run long 1:35:00 [3] 16.0 km (5:56 / km)
shoes: Saucony Slicks

A nice long run from my parents house to my house, with my brother. We went up East Hill and around Core Copse before running along the ridge to White Cross and doing a convoluted lap of Fire Beacon and Core Hill. The views off the ridge were awesome as always. We ran at a good long run pace, and included plenty of terrain running. A really nice run! :-)

3 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Monday Dec 26, 2011 #

11 AM

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

A really good City of Exeter Hash from Joneys Cross on Woodbury Common. The trail included plenty of good fast running as there were quite a few FRB's there. There were some good climbs too - including the finish run-in which turned into a race between myself, Boots, Radiohead and FF! Despite starting behind because I got the last check wrong, I was well impressed to just win it on the line!! Not, of course, that hashing is a race at all!! A good fun session! :-)

12 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Sunday Dec 25, 2011 #

Note
(rest day)

Got dragged to Southampton for the day, so couldn't squeeze a run in......and even if there was time, from there it would have been a shitty road run - so no point bothering really!!

Saturday Dec 24, 2011 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.3 km (6:31 / km)
shoes: Saucony Slicks

Warm up jog into 'My Forest' for some hill intervals.

Intervals hills 22:00 [4] 4.0 km (5:30 / km)
shoes: Saucony Slicks

Hill intervals in 'My Forest' - 10 good efforts of about 90 seconds each. Felt good on a nice warm and sunny day.

C • Copy cat!! 4

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

Gentle cruise down the hill to home.

Friday Dec 23, 2011 #

10 AM

Steady Run long 1:17:00 [3] 13.0 km (5:55 / km)
shoes: Saucony Slicks

A nice run with SRC from Tipton. Felt pretty good running.

11 AM

Stretching/Core Stability 10:00 [1]

Stretching.

Thursday Dec 22, 2011 #

7 PM

Hashing 1:00:00 [4] 10.0 km (6:00 / km)
shoes: Saucony Slicks

A good hash from Stowford Cross on Woodbury Common. Plenty of fast running and some good climbs. JY Kelly laid the trail and we ended up at his farm for the re-group with mince pies and mulled wine!! :-)

Wednesday Dec 21, 2011 #

7 PM

Hashing 30:00 [3] 5.0 km (6:00 / km)
shoes: Saucony Slicks

Isca H3 Christmas run from Topsham. It was a bit roady for me in places, but there were still some nicer bits by the river. Ended up doing quite a few short sprints with Rucka, who is convinced he's faster than me....which he is for about 20 metres, then I start to catch him....so he stops before I do!! After the second pub stop, Rucka and I decided we'd rather be running, so did the rest of the trail fairly hard. Good to have a slightly easier session after yesterdays epic! Excellent party afterwards!! :-)

Tuesday Dec 20, 2011 #

12 PM

Steady Run long 1:45:00 [3] 17.0 km (6:11 / km) +800m 5:00 / km
shoes: Inov8 Mudclaw 333

I decided to catch the bus from home to Beer and run back along the coast! It was an excellent run on a nice warm and sunny day, and the views along the coast were nothing short of awesome!! As you'd expect on this bit of the coast, there were a number of brutal climbs, and even a section on the shingle beach!! A great run - going to have to do it again some time!! :-)

2 PM

Stretching/Core Stability 10:00 [1]

A good stretch back at home.

Monday Dec 19, 2011 #

11 AM

Warm up/down warm up/down 10:00 [3] 1.3 km (7:42 / km)
shoes: Inov8 RocLite 312 GTX

Warm up run from home to meet Justin for a Tempo run on Mutters Moor.

Tempo Run tempo 46:00 [4] 9.0 km (5:07 / km)
shoes: Inov8 RocLite 312 GTX

A good tempo run around Bulverton Hill and Mutters Moor with Justin. Felt good, and nice to run with someone else.

Warm up/down warm up/down 10:00 [3] 1.4 km (7:09 / km)
shoes: Inov8 RocLite 312 GTX

Warm down run back home.

Sunday Dec 18, 2011 #

1 PM

Steady Run 1:15:00 [3] 14.0 km (5:21 / km)
shoes: Inov8 Fell Shoes (2010)

A good run from my parents house up East Hill and around Core Copse. Felt good running up the hill, and then included plenty of terrain running as I was checking out the state of the forest to help Dad plan his event there. Really nice running in the warm sunshine, and the views from on top of the "abyss" were awesome!!

Saturday Dec 17, 2011 #

2 PM

Warm up/down warm up/down 15:00 [3] 1.6 km (9:22 / km)
shoes: Saucony Slicks

Warm up run from home to Core Hill for an interval session.

Intervals long 36:00 [4] 7.0 km (5:09 / km)
shoes: Saucony Slicks

A good 5 minutes on, 1 minute off interval session. I started off on Core Hill, then over to Fire Beacon, before descending into Harpford Woods for the last couple of efforts. A good session on a really nice warm and sunny day - awesome views from Fire Beacon along the coast and over to Dartmoor. Felt good! :-) I took my heart rate monitor, but the battery packed up part way around! Doh! :-(

Warm up/down warm up/down 12:00 [2] 1.6 km (7:30 / km)
shoes: Saucony Slicks

Warm down jog back to home.

Stretching/Core Stability 10:00 [1]

Stretching.

Friday Dec 16, 2011 #

Note
(rest day)

Had work Christmas bashes at lunch time and in the evening today.....so not a lot of chance to do anything. Still, I've now finished work for Christmas, so will have plenty of time now!! :-)

Thursday Dec 15, 2011 #

7 PM

Hashing 52:00 [4] 9.0 km (5:47 / km)
shoes: Inov8 RocLite 312 GTX

Otter Hash Christmas run from Joneys Cross on the Common. It was a good fast run, with plenty of tough climbs - but in awful conditions......absolutely pissing it down!! Still, it was worth it for the free mince pies and drink at the re-group and then free food in the pub!! :-)

Wednesday Dec 14, 2011 #

6 PM

Steady Run 1:15:00 [3] 10.0 km (7:30 / km)
shoes: Inov8 RocLite 312 GTX

Laying the Isca hash from Four Firs on Woodbury Common, with young Quick Rucka. We laid well (so to speak!), and got back just in time to run the trail with the pack.

7 PM

Hashing 1:05:00 [4] 9.0 km (7:13 / km)
shoes: Inov8 RocLite 312 GTX

Running the hash with the pack. It went really well and they loved it....so well that people were saying how good the trail was when we were only about half way round!! Nice moonlit evening too! :-)

Tuesday Dec 13, 2011 #

Note
(rest day)

Monday Dec 12, 2011 #

Note
(rest day)

Sunday Dec 11, 2011 #

10 AM

Orienteering 55:00 [3] 7.0 km (7:51 / km)
shoes: Inov8 Fell Shoes (2010)

Running the simplification course on Mallards Pike. Checked all my controls from yesterday too........all correct! :-)

11 AM

Orienteering 38:00 [4] 6.0 km (6:20 / km)
shoes: Inov8 Fell Shoes (2010)

Trains exercise - good fun as always!! :-)

Steady Run 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Fell Shoes (2010)

Jog back to the village hall.

Saturday Dec 10, 2011 #

11 AM

Orienteering 40:00 [3] 5.0 km (8:00 / km)
shoes: Inov8 Fell Shoes (2010)

Hanging control for SWJS training at Soudley.....nice forest! :-)

12 PM

Orienteering 25:00 [3] 4.5 km (5:33 / km)
shoes: Inov8 Fell Shoes (2010)

Shadowing / watching on the contours course.

1 PM

Orienteering 55:00 [3] 6.0 km (9:10 / km)
shoes: Inov8 Fell Shoes (2010)

Shadowing James around the long/short legs course.

3 PM

Orienteering 50:00 [3] 8.0 km (6:15 / km)
shoes: Inov8 Fell Shoes (2010)

Hanging controls for tomorrows training on Mallards Pike - almost dark by the time I finished!...made it a challenge to make sure the last couple of controls were right!!

Friday Dec 9, 2011 #

10 AM

Steady Run 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Saucony Slicks

A nice run with SRC from the Britannia Stadium (aka, the Donkey Sanctuary!!, near Sidmouth). It was a really nice warm late summers day, and the views were awesome on the coast - it was so nice that we even went along the beach for part of the run! I took it fairly easy after last nights efforts. An enjoyable run.

11 AM

Stretching/Core Stability 10:00 [1]

Stretching in the sun!

Thursday Dec 8, 2011 #

7 PM

Hashing 1:50:00 [4] 19.0 km (5:47 / km)
shoes: Inov8 RocLite 312 GTX

Otter Valleys 1111th hash!! I laid the trail 'live', and set off about 25 minutes before the pack. The trail started from The Ham in Sidmouth, and went up Salcombe Hill - it was really hard work running up there carrying 4 bags of flour! The trail went well and I wasn't caught by the pack. In fact, I had time to run back and find the pack after I'd finished laying. Good fun! :-)

Wednesday Dec 7, 2011 #

7 PM

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

A good Isca hash on Mutters Moor and Bulverton Hill, laid by Twice Knightly and Clever Dick. It was a nice trail with plenty of checking and some good climbs. There was a really bright moon - so bright, that I ran most of the stuff on the open without using my torch!! Awesome views too!!

Quick trip to the pub afterwards, and then back home to watch highlights of one of the best nights of European football there has been for a while!......United and City out in the same evening!! Doesn't get much better than that!! :-)

Tuesday Dec 6, 2011 #

5 PM

Warm up/down warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Saucony Grid Tuned

Warm up run for some hill intervals. Nice warm evening! :-)

Intervals hills 22:00 [4] 4.0 km (5:30 / km)
shoes: Saucony Grid Tuned

Long hill intervals on Core Hill Lane - I did 5 efforts of about 2 and a half minutes, with a jog back down. Nice moon-lit night......didn't use my torch at all!! :-)

Warm up/down warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Saucony Grid Tuned

Warm down run back home.

Stretching/Core Stability 10:00 [1]

Stretching.

Monday Dec 5, 2011 #

Note
(rest day)

Sunday Dec 4, 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, and other warm up stuff for a Devon event at Burrator on Dartmoor.

Orienteering race 45:08 [5] *** 8.0 km (5:39 / km) +200m 5:01 / km
spiked:15/16c shoes: Inov8 Mudclaw 333

Devon event on the one and only (and awesome!), Burrator! Unusually, the event used the northern part of the area with the parking in the school at Princetown. So, the first and last bits of the course was in some tussocky stuff before we got out onto the nice stuff. The course wasn't as hard as it could have been because the planner had "made it easier in case the weather was bad". Personally, I don't subscribe to that line of planning logic but, nevertheless, it was an enjoyable course, and there were still areas where good concentration was required - especially as it was a bit foggy on the higher slopes. I ran well, and only missed one control by a small amount because, in the words of the controller, the map is "tired" in that area.

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

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Mudclaw 333

Jog from the finish back to download.

12 PM

Steady Run 20:00 [3] 4.0 km (5:00 / km)
shoes: Inov8 Mudclaw 333

For the sheer hell of it, I decided to run up North Hessary Tor! Nice views because the fog had lifted!

Saturday Dec 3, 2011 #

Note
(rest day)

Friday Dec 2, 2011 #

10 AM

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

A nice steady run with SRC from Mutters Moor, on a pleasantly warm and sunny late summer day. We went around the moor and Bulverton Hill, before heading out to the coast to admire the awesome views! Nice run!

11 AM

Stretching/Core Stability 10:00 [1]

A good stretch.....needed it after the final hill on the coast.

Thursday Dec 1, 2011 #

7 PM

Hashing 1:00:00 [4] 11.5 km (5:13 / km)
shoes: Inov8 RocLite 312 GTX

A really good hash, laid by Dad, from Tipton. Loads of good fast running, and some good climbs - espeically as we made our way up onto the Common. After a bit around the common, there was an awesome descent into the finish! Felt really good running! :-)

8 PM

Warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 RocLite 312 GTX

Warm down jog around the playing field with Skippy and Flash.

Stretching/Core Stability 10:00 [1]

Stretching with Flash and Emperor Ming.

« Earlier | Later »