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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 31 days ending Oct 31, 2013:

activity # timemileskm+m
  Orienteering15 14:53:59 79.97(11:11) 128.7(6:57) 75070 /74c94%
  Hashing7 7:26:00 52.32(8:31) 84.2(5:18) 380
  Intervals4 2:30:00 18.14(8:16) 29.2(5:08)
  Warm up/down9 2:07:00 14.73(8:37) 23.7(5:22)
  Steady Run2 1:15:00 9.01(8:19) 14.5(5:10)
  Stretching/Core Stability5 1:00:00
  Recovery Run1 40:00 4.35(9:12) 7.0(5:43)
  Cycling1 25:00
  Total38 30:16:59 178.52 287.3 113070 /74c94%

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Thursday Oct 31, 2013 #

7 PM

Hashing tempo 45:00 [4] 8.2 km (5:29 / km)
shoes: More Mile Cheviot

A good hash from Squabmoor Reservoir on Woodbury Common. There was one really slow bit hacking through some pretty minging forest but, other than that, we FRB's were shifting along quite well, given that it was dark and not flat. That said, I felt a bit under-par given the hours I did on Dartmoor over the previous three days!!

Wednesday Oct 30, 2013 #

10 AM

Orienteering 45:00 [3] 6.0 km (7:30 / km)
shoes: Inov-8 Oroc 340

Hanging controls for the SWJS training on the one and only, world class, Wheal Florence. Awesome fun!!
11 AM

Orienteering 1:00:00 [2] 6.0 km (10:00 / km)
shoes: Inov-8 Oroc 340

Running the bearing courses, and then doing various bits of shadowing and helping confused / not quite sure where they are / lost people on Wheal Florence!! Always a great area....such a shame it will be lost soon. This really may be the last time its used for orienteering.
1 PM

Orienteering 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov-8 Oroc 340

Collecting controls with Sean and Deano.

Tuesday Oct 29, 2013 #

8 AM

Orienteering 1:40:00 [3] 12.0 km (8:20 / km)
shoes: Inov8 Mudclaw 333 (2012)

Hanging controls for the SWJS training at Burrator, on a really nice sunny day - Burrator and the surrounding moor looked spectacularly beautiful in the early morning sun. :-)

I parked at Norsworthy Bridge and hung 20 controls on my route up to Whiteworks where Jackie met me and gave me a lift back to Norsworthy Bridge. Pretty much up hill all the way, and gradually getting more remote and rough as I climbed.

Really enjoyed it - You can't beat hanging controls on such high quality terrain in such wonderful weather.
10 AM

Orienteering 1:20:00 [3] 14.0 km (5:43 / km)
shoes: Inov8 Mudclaw 333 (2012)

Running all the courses. My group started off doing the courses at Norsworthy Bridge. Then we went onto the course around Sharpitor, and finally the courses from Whiteworks.

A good day out on a top class area.

Monday Oct 28, 2013 #

10 AM

Orienteering 1:45:00 [3] 15.0 km (7:00 / km)
shoes: Inov8 Mudclaw 333

Hanging controls for SWJS training on Holne Moor, Dartmoor. I did the controls in the mine workings first, so that I got the furthest away and highest altitude ones out the way. Enjoyed it, but was less than amused by the 20 minute hail storm when I was right at the highest point!.....visibility down to about 50 metres in that to add to the challenge!!
1 PM

Orienteering 1:20:00 [3] 12.0 km (6:40 / km)
shoes: Inov8 Mudclaw 333 (2012)

Running the training sessions with the older group. Includes the jog out to the mine workings, and collecting controls afterwards. I went around both courses watching what was going on 'by stealth'.

Sunday Oct 27, 2013 #

11 AM

Hashing 55:00 [4] 11.0 km (5:00 / km)
shoes: More Mile Cheviot

A good City of Exeter hash in Ashclyst Forest. Pretty muddy in places, and plenty of hills to make it reasonably tough. Quite a few back-checks and fish hooks meant that the FRB's finished only just before the Knitting Circle!! Nice and warm running.

Saturday Oct 26, 2013 #

2 PM

Warm up/down warm up/down 5:00 [3] 0.5 km (10:00 / km)
shoes: Inov8 Mudclaw 333 (2012)

A small warm up for a Devon event at Killerton.

Orienteering race 17:44 [5] *** 3.4 km (5:13 / km) +125m 4:24 / km
spiked:15/15c shoes: Inov8 Mudclaw 333 (2012)

This was a fairly low key event, so a green course was the longest. It was a good good course, perhaps a wee bit on the short side, but nice nevertheless. I helped for a bit after my run, before we all legged it to the pub to warm up a bit before the night part of the event!......
6 PM

Orienteering race 14:15 [5] *** 2.8 km (5:05 / km) +95m 4:21 / km
spiked:12/12c shoes: Inov8 Mudclaw 333 (2012)

Night event! The courses were the same ones that were used in the day, so it seemed silly to run the green again. So I ran the light green. Again, a wee bit on the short side, but fun notwithstanding that.

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 Mudclaw 333 (2012)

Jogging backwards around part of the red course to locate and help some people that had been out on it for ages, so the organisers were worried about them! Turned out that they were doing ok, just walking most of it.

Friday Oct 25, 2013 #

4 PM

Orienteering 1:00:00 [3] 8.0 km (7:30 / km)
shoes: Inov8 Mudclaw 333

East Devon training session on Mutters Moor. I hung some controls first, before leading a relocation session with some of the more experienced ones. Then I ran a leg of the relay and collected some controls.

Thursday Oct 24, 2013 #

7 PM

Hashing 1:02:00 [3] 12.0 km (5:10 / km)
shoes: More Mile Cheviot

A good hash from Talaton, laid by Porky. There was a wee bit of road to start with before we headed off around the fields, which were fairly damp. For various reasons, a number of the FRB's weren't there this week, so it was just me, PDQ and Emperor Ming near the front most of the time. So we kept it fairly steady and enjoyed the social. A nice run that included some virgin territory towards the end.

Wednesday Oct 23, 2013 #

7 PM

Warm up/down warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Hi Tec R154

Warm up run for an interval session with running club - from the Sailing Club, up The Byes to the Frozen Testicle Inn (aka: The Blue Ball Inn!!).

Intervals intervals 40:00 [4] 7.0 km (5:43 / km)
shoes: Hi Tec R154

A good mixed interval session with running club. We started off with two 500 metre-ish efforts with about 200 metres recovery. Then a 1k jog to an 800 metre-ish circuit, which we also did two of. This was followed by a 1.6k ish run to a 400 metre-ish circuit with a 200 metre-ish recovery. All mainly flat......well, flat by Sidmouth standards anyway!!

Warm up/down warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Hi Tec R154

Warm down jog back to the Sailing Club.
8 PM

Stretching/Core Stability 10:00 [1]

Stretching on the sea front.

Tuesday Oct 22, 2013 #

6 PM

Steady Run 30:00 [3] 5.5 km (5:27 / km)
shoes: New Shoes

A steady run from home up Fire Beacon and around for a bit - just needed to 'de-stress' after work........seemed to have an unusually large number of morons to deal with today!!

Monday Oct 21, 2013 #

Note
(rest day)

Sunday Oct 20, 2013 #

11 AM

Hashing 1:17:00 [4] 14.0 km (5:30 / km) +380m 4:51 / km
shoes: More Mile Cheviot

A good city of Exeter hash from Haldon Chalets, laid by Larks Vomit. We went over the A380 (in this case, thats a road rather than a type of plane!!) and into the forest known as 'Harcombe' for orienteering purposes. Its not been used for orienteering for a number of years after lots of it was felled, but its looking as though it could be close to being ready to be used again. It was a good hash with plenty of good running, some nasty climbs, and some good bits of terrain running.

Saturday Oct 19, 2013 #

Note
(rest day)

Too busy doing all kinds of things to get out.

Friday Oct 18, 2013 #

4 PM

Orienteering 35:00 [3] 5.5 km (6:22 / km)
shoes: Inov8 Fell Shoes

Hanging controls on Mutters Moor for an East Devon training session. I mainly did the controls on Bulverton Hill - makes a nice change for them to get a loop that far out. It could possibly be used a bit more for those sessions are there are some good legs available on that part of the area.

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

Various bits of shadowing with a number of different folk. Then some control collecting - got back just before the rain started!! :-)

Thursday Oct 17, 2013 #

7 PM

Hashing tempo 1:20:00 [4] 14.0 km (5:43 / km)
shoes: New Shoes

Hashing from White Cross. Dad laid the trail, but didn't have the time to lay the first bit from the cars to Hollowhead Cross. So, I laid that bit live!....I made it quite cunning, so that the whole group - from FRB's to Knitting Circle, arrived at Hollowhead Cross together! I got it all laid in time to run back to the start and do the whole trail with the pack. Good fun, on a nice warm, moon-lit, summer evening.

Wednesday Oct 16, 2013 #

7 PM

Warm up/down warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Hi Tec R154

Warm up session for a hill interval session with SRC. Me, Justin, Jason, Tim and another bloke who's name I've forgotten formed the interval group this week.

Intervals hills 25:00 [4] 4.7 km (5:19 / km)
shoes: Hi Tec R154

A good set of hill intervals. We did three sets of three efforts, all based near the Knowle. Each set was on a different hill, with the longest being about 600 metres up, and the shortest being about 160 metres up, but much steeper. Recovery was a jog/walk back down, and a longer period of walking/jogging between sets.

A good session with a good group. Plenty of amusing banter during the recoveries!! :-)

Warm up/down warm up/down 12:00 [3] 2.5 km (4:48 / km)
shoes: Hi Tec R154

Warm down run from the Knowle back to the Sailing Club.
8 PM

Stretching/Core Stability 15:00 [1]

Stretching on the sea front and inside the Sailing Club.

Tuesday Oct 15, 2013 #

5 PM

Steady Run 45:00 [3] 9.0 km (5:00 / km)
shoes: New Shoes

Another glorious summer day, so I made sure I got out of work early enough to enjoy a really nice run from home up to Bulverton Hill and then around Mutters Moor. Awesome views all other the place, with the bright sunshine showing East Devon at its best!! :-)

Monday Oct 14, 2013 #

Note
(rest day)

As it was a glorious warm summer day, I meant to go for a run after work.....but I got stuck in a meeting and didn't get home until it was dark, so that was the end of that idea!!

Sunday Oct 13, 2013 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov-8 Oroc 340

Warm up for a Devon event at Holne Moor........the very first place I ever went orienteering all those years ago!!

Orienteering race 54:26 [5] *** 9.5 km (5:44 / km) +240m 5:05 / km
spiked:16/18c shoes: Inov-8 Oroc 340

Brown Course. Ran fairly well, and enjoyed the run. But it was frustrating to lose some silly bits of time through a few hesitations here and there, and then a really 'blonde moment' for a minute or so on one control. Great area though (shame so much of it it out of bounds for various reasons!), and I really enjoyed the run.
12 PM

Warm up/down warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov-8 Oroc 340

Short warm down jog/walk from the finish back to the car park, and around the field.

Saturday Oct 12, 2013 #

Note
(rest day)

Friday Oct 11, 2013 #

4 PM

Orienteering 30:00 [3] 5.0 km (6:00 / km)
shoes: Inov8 Fell Shoes (2010)

Hanging controls for an East Devon training session on Mutters Moor.

Thursday Oct 10, 2013 #

7 PM

Hashing 1:02:00 [4] 12.0 km (5:10 / km)
shoes: New Shoes

A really good hash from Ashclyst Forest, laid by Emperor Ming. We did a loop in the forest first, and then headed into the fields for a bit before going back into the forest. There was plenty of good running, and some long climbs.

Wednesday Oct 9, 2013 #

7 PM

Warm up/down warm up/down 15:00 [3] 3.2 km (4:41 / km)
shoes: Hi Tec R154

Warm up run for a running club interval session. Went from the Sailing Club, up The Byes to Sidford - finishing close to the Frozen Testicle (aka, The Blue Ball Inn!!).

Intervals intervals 25:00 [4] 7.5 km (3:20 / km)
shoes: Hi Tec R154

A good pyramid interval session. We did efforts of 1 minute, 2 minutes, 3 minutes, 4 minutes, and then worked back down again. To keep interesting, no two efforts used the same circuit (nothing is more boring than that!......how people can stand running around a track is a mystery to me, but each to their own I suppose!!!), and there were one or two slight inclines. Recovery ranged from about 90 seconds to about 150 seconds.

Warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: Hi Tec R154

Warm down run from near the Woodlands Hotel back to the Sailing Club.
8 PM

Stretching/Core Stability 5:00 [4]

Stretching on the sea front.

Tuesday Oct 8, 2013 #

Note
(rest day)

Monday Oct 7, 2013 #

6 PM

Recovery Run 40:00 [3] 7.0 km (5:43 / km)
shoes: Saucony Cohesion

A nice recovery run to get some of the DOMS from yesterday out of my legs. Went part way up Fire Beacon from home before cutting across to Harpford Woods for a lap of them before heading back home. Really nice warm and sunny summer evening! :-)

Stretching/Core Stability 15:00 [1]

A really good stretch.

Sunday Oct 6, 2013 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 Mudclaw 333

Warm up for a Kerno event at the awesome Hayle Towans on a gloriously warm summer day.
12 PM

Orienteering race 1:02:34 [5] *** 9.5 km (6:35 / km) +290m 5:43 / km
spiked:27/29c shoes: Inov8 Mudclaw 333

Brown course - ran well around an area which is far more physical than I remember it being. Spiked all the controls well, except for two which I missed by a small amount in the part of the map which hadn't been updated since 1997!!....so a key sandy area is now grass and a new sandy area has appeared elsewhere!! Great fun, on a fantastic area.
1 PM

Warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: Inov8 Mudclaw 333

Warm down jog/walk back to the car park from the finish (which was on the beach at the bottom of a sandy shute!.....awesome fun!!). Then, after my free coffee and cake, it was off to the beach to enjoy the summer sunshine, where I saw a bloke taking his dog surfing!! :-D

Saturday Oct 5, 2013 #

11 AM

Cycling 25:00 [2]

Its been a glorious warm and sunny summer day here in Sidmouth - so I just had to cycle down the to the beach to spend several hours there!! :-D

Friday Oct 4, 2013 #

4 PM

Orienteering 1:00:00 [3] 7.0 km (8:34 / km)
shoes: Inov8 Mudclaw 333

East Devon training session at Core Copse. I hung some controls, before shadowing Jonty around a couple of courses. Then I collected some controls in the half dark - twatted my ankle on a rock doing that bit, shich hurts like hell now! Another nice summer evening.

Thursday Oct 3, 2013 #

7 PM

Hashing tempo 1:05:00 [4] 13.0 km (5:00 / km)
shoes: More Mile Cheviot

Hashing from White Bridge. The first part of the trail was a really strange urban bit, which had a wee bit too much road really. After that though, it was a good run to East Budleigh and thdn back down thd river via Pulhayes Farm. Fast running on a warm summer evening.
8 PM

Warm up/down 5:00 [2] 1.0 km (5:00 / km)
shoes: More Mile Cheviot

Warm down jog with Jason.
9 PM

Stretching/Core Stability 15:00 [1]

Stretching in the Rolle Arms.

Wednesday Oct 2, 2013 #

7 PM

Intervals intervals 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Hi Tec R154

Running club session led by Tim. We did loads of random intervals; some on hills, some flat, some long, some short. Quite a nice session really, with some social time between efforts.

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