Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 31 days ending Dec 31, 2013:

activity	#	time	miles		km		+m
Steady Run	8	7:36:00	54.43	(8:23)	87.6	(5:12)	840
Hashing	5	4:51:00	33.55	(8:40)	54.0	(5:23)
Orienteering	4	3:55:42	21.31	(11:04)	34.3	(6:52)	820	75 /	76c	98%
Stretching/Core Stability	10	2:15:00
Warm up/down	8	2:09:00	12.55	(10:17)	20.2	(6:23)
Intervals	5	2:05:00	12.43	(10:04)	20.0	(6:15)
Cycling	3	1:25:00
Walking	1	1:00:00	3.11	(19:19)	5.0	(12:00)
Tempo Run	2	57:00	7.46	(7:39)	12.0	(4:45)
Total	36	26:13:42	144.84		233.1		1660	75 /	76c	98%

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Tuesday Dec 31, 2013 #

12 PM

Orienteering 1:10:00 [3] 7.5 km (9:20 / km)
shoes: Inov8 Mudclaw 333 (2012)

Teaching Jason the basics of orienteering for his A-Level PE using the permanent courses at Killerton. We did the orange course, followed by the Light Green - he did well, given that this was the first time he's ever seen an orienteering map!

2 PM

Tempo Run tempo 25:00 [3] 5.0 km (5:00 / km)
shoes: Inov8 Mudclaw 333 (2012)

Social tempo-ish run with Jason around Killerton Park - we did quite a lot of the park run course. Given what a nice place Killerton is to run, and how much it has to offer, I couldn't believe how dull the park run course seems to be!.....not sure how people can cope with doing that each week! With a few relatively small adjustments it could be made much tougher and more interesting with far more climb and some good 'technical' paths!!! Clearly, its planned with trackies and road runners in mind, rather than real runners like orienteers, hashers and fell runners!! ;-)

Monday Dec 30, 2013 #

11 AM

Steady Run long 1:20:00 [3] 15.3 km (5:14 / km) +400m 4:37 / km
shoes: More Mile Cheviot (Yellow)

A nice steady long run from Ottery, on a warm and sunny morning. I went up to White Cross using footpaths through the fields, then around Fire Beacon for a bit, before heading back along East Hill and for a loop in Core Copse before cruising back to Ottery.

1 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Sunday Dec 29, 2013 #

11 AM

Hashing 1:02:00 [4] 10.0 km (6:12 / km)
shoes: More Mile Cheviot (Yellow)

A good City of Exeter hash in Stoke Woods (the first place I did an orienteering course on my own!!). It was a good run, with plenty of up's and down's, and it was pretty muddy in places to make it tougher. Nice sunny morning too! :-)

Saturday Dec 28, 2013 #

11 AM

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

The worlds shortest warm up, with Sam and Gaz, for the Christmas Novelty event at Killerton.

Orienteering 57:31 [4] *** 8.3 km (6:56 / km) +255m 6:00 / km
spiked:25/25c shoes: Inov8 Mudclaw 333 (2012)

The event was a score course with 21 controls shown on the map, and a further 4 controls shown on map extracts attached to four random controls from the 21. The were also clues to the name of a Christmas song at 14 controls. My plan was to get as many of the controls marked on the map as soon as possible, not bothering with the clues, so that I got to see where the extra ones were sooner. This involved taking a slightly more convoluted route, but worked well because I knew where the extra controls were by the time I punched my tenth control. Then it was just a question of cruising around all the remaining controls. I punched my last control after 40 minutes, so I decided to spend the remaining 20 minutes jogging around controls I'd already visited to see whether I could guess any Christmas songs from the picture clues. I got a few right, but didn't have a clue with others!! Still, as I got some extra points from this, it was time well spent because the finish time was irrelevant provided you were under 60 minutes!

As always, it was a good fun event. It was a shame about some of the suspect control hanging, which caused some people problems - but, given that it was a fun Christmas event, so the results are even more irrelevant to life than any sporting result would normally be, no one seemed too bothered!..... especially when the free mulled wine and mince pies were given out at the finish!! :-)

Friday Dec 27, 2013 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.3 km (6:31 / km)
shoes: More Mile Cheviot (Yellow)

Arrived back down south yesterday after a good couple of days away. This is a warm up jog from my parents house to Core Copse for some intervals.

Intervals intervals 30:00 [4] 5.6 km (5:21 / km)
shoes: More Mile Cheviot (Yellow)

Intervals around Core Copse - 5 efforts of five minutes on with a 1 minute recovery. Included some terrain work too.

Warm up/down warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: More Mile Cheviot (Yellow)

Cruise back down the hill to my parents house.

Thursday Dec 26, 2013 #

Walking 1:00:00 [1] 5.0 km (12:00 / km)
shoes: Walking Boots

With relatives all day, but managed to get out with a few of them for a walk around some woods near Romsey. Not mapped for orienteering, but looked like they'd be ok!

Wednesday Dec 25, 2013 #

12 PM

Tempo Run tempo 32:00 [4] 7.0 km (4:34 / km)
shoes: More Mile Cheviot (Yellow)

Inbetween visiting Nan's grave, and visiting relatives for the afternoon, I managed to fit in a tempo run. We parked in the beach car park near Christchurch, and I ran along the coast path to Christchurch Castle, then back along the single beach (Grizzly training!!), before heading up a valley and looping around back to the car.

Stretching/Core Stability 10:00 [1]

Stretching on the beach.

Tuesday Dec 24, 2013 #

11 AM

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

Jog from home to Core Hill for some hill sprints. Nice warm and sunny morning! :-)

Intervals hills 15:00 [4] 2.0 km (7:30 / km)
shoes: New Shoes

Hill sprints - 3 sets of 5 efforts.

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

Cruise back down the hill to home.

Stretching/Core Stability 10:00 [1]

Stretching.

Monday Dec 23, 2013 #

12 PM

Cycling 40:00 [4]

Todays weather (very strong winds and heavy rain) made it too dangerous to go running either on the coast or in the forests, so I opted for what I hope will be the most boring training session of the Christmas break - cycling on the turbo trainer in the garage!

Sunday Dec 22, 2013 #

12 PM

Steady Run long 1:45:00 [4] 21.0 km (5:00 / km) +440m 4:32 / km
shoes: More Mile Cheviot (Yellow)

On the way back from visiting Toms remembrance garden at the Crematorium, my parents dropped me off near West Hill and I ran back to Ottery via Aylesbeare and Harpford Commons, then through Southerton, Venn Ottery, and Tipton before heading back up to the River Otter to Ottery. I crossed over the river in the Millennium Green, and went back via Pixies Parlor and Knightstone Lane to avoid tracking all the way through town on road.

A nice run on a nice warm and sunny day - just what I needed after a visit to the Crematorium. Its going to be very strange no having Tom around this Christmas. RIP.

2 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Saturday Dec 21, 2013 #

3 PM

Warm up/down warm up/down 14:00 [3] 2.3 km (6:05 / km)
shoes: More Mile Cheviot

Warm up run from home to Fire Beacon for some hill intervals.

Intervals hills 25:00 [4] 3.2 km (7:49 / km)
shoes: More Mile Cheviot

2 sets of 4 efforts on the side of Fire Beacon.

Warm up/down warm up/down 10:00 [3] 2.3 km (4:21 / km)
shoes: More Mile Cheviot

Jog back down the hill to home.

Friday Dec 20, 2013 #

10 AM

Steady Run 1:05:00 [3] 12.0 km (5:25 / km)
shoes: More Mile Cheviot

Steady social run with running club from Newton Poppleford. Helen led it and, by coincidence, made the first half pretty much the same as the first half of last nights hash!! Nice sunny morning, and free mince pies at the end!! :-)

Thursday Dec 19, 2013 #

7 PM

Hashing tempo 50:00 [4] 10.0 km (5:00 / km)
shoes: More Mile Cheviot

Christmas Hash from Newton Poppleford. It was a good run into Harpford Woods, where there were plenty of physical climbs. On the second long, Emperor Ming and I were the only people to go the right way...not sure where the others went. I think they were more interested in getting back to the Cannon Inn for the free food!!! ;-)

Wednesday Dec 18, 2013 #

7 PM

Steady Run 30:00 [3] 5.0 km (6:00 / km)
shoes: Hi Tec R154

Christmas run with running club. Justin and I were going to do some intervals, but the weather was just too awful for that. So, we just joined the main group doing a steady social run. Free food in the sailing club afterwards!! :-)

Tuesday Dec 17, 2013 #

Note
(rest day)

Monday Dec 16, 2013 #

Note
(rest day)

Sunday Dec 15, 2013 #

11 AM

Warm up/down warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov-8 Oroc 340

Warm up for a Kerno event at Mount Edgcumbe.

12 PM

Orienteering race 53:48 [5] *** 9.5 km (5:40 / km) +330m 4:50 / km
spiked:28/28c shoes: Inov-8 Oroc 340

Brown course. As always, orienteering at Mount Edgcumbe was excellent - its a great area, with plenty of fast running in the park land, some interesting bits of forest, and some nice running on the coast and, this time, even on the beach for a bit! Great fun despite the damp and blustery conditions.

1 PM

Warm up/down warm up/down 15:00 [2] 2.1 km (7:09 / km)
shoes: Inov-8 Oroc 340

Social warm down jog with Sean, following roughly the route of the White Course. Managed to spot, and prevent, someone 'Chaving' one of the happy faces!!

Saturday Dec 14, 2013 #

11 AM

Cycling 20:00 [2]

Nice day, so I took a quick bike ride down the beach.

Friday Dec 13, 2013 #

Note

On Wednesday, the BBC programme called "One Wild Winter in the Scottish Mountains" was broadcast on BBC 1 in Scotland. It looks at why last winter was so tragic in Scotland. Having been unfortunate enough to lose a my brother to an accident in Scotland last winter, it was of particular interest to me - hence, my parents and I were interviewed during the production of the programme. It is a difficult, but interesting watch at: http://www.bbc.co.uk/programmes/b03l5lvh

10 AM

Steady Run 55:00 [3] 11.0 km (5:00 / km)
shoes: New Shoes

A social run with running club from Woodbury Castle. We headed towards Hawkerland, then cut back to Uphams Plantation, before the long climb back up to the Castle.

11 AM

Stretching/Core Stability 15:00 [1]

Stretching.

Thursday Dec 12, 2013 #

7 PM

Hashing tempo 52:00 [4] 10.0 km (5:12 / km)
shoes: New Shoes

A good hash from Four Firs on Woodbury Common, on a nice warm evening. Enjoyed some spells of good fast running.

Wednesday Dec 11, 2013 #

7 PM

Steady Run intervals 1:05:00 [3] 13.0 km (5:00 / km)
shoes: Hi Tec R154

A reasonable running club session. Basically we did a 'normal' run with several spells of intervals incorporated into it. Quite good fun actually on a nice warm evening! :-)

8 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Tuesday Dec 10, 2013 #

9 PM

Stretching/Core Stability 25:00 [2]

Home from work too late to get out. So just did a short core session at home.

Monday Dec 9, 2013 #

Note
(rest day)

Too busy to get out.

Sunday Dec 8, 2013 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov8 Mudclaw 333 (2012)

Warm up for a Devon event at Ashclyst Forest.

Orienteering race 54:23 [5] *** 9.0 km (6:03 / km) +235m 5:21 / km
spiked:22/23c shoes: Inov8 Mudclaw 333 (2012)

Brown course - ran well and enjoyed it, on a nice warm an sunny day. As always the area was tough; with some of the paths being muddy and some areas of pretty scrappy forest, but also some really nice bits too. Spiked all the controls except for 19, where I was hesitant because they'd stupidly put two controls very close to each other, both on junctions in the same stream! Good fun! :-)

12 PM

Warm up/down warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: Inov8 Mudclaw 333 (2012)

Social warm down jog with Sean.

Saturday Dec 7, 2013 #

11 AM

Cycling 25:00 [2]

Woke up to find it was a glorious warm (for December) day here in Sidmouth, so I cycled down to the beach for a while!! :-)

Friday Dec 6, 2013 #

Note
(rest day)

I was stuck in a work meeting way up north all day - it was in Bath, and it was absolutely f**king freezing up there! Neither me or my colleagues are sure quite how people actually cope with living such a climate. It took over two hours to get there and, by the time we arrived, it felt like we'd travelled so far north that we were starting to head south again!! Needless to say, we were all very pleased to get back to the warmth of Sidmouth this evening!! :-)

Thursday Dec 5, 2013 #

7 PM

Hashing 1:12:00 [4] 13.0 km (5:32 / km)
shoes: More Mile Cheviot

A really good hash in Core Copse laid by Emperor Ming. I felt a bit slow to start with, but soon got into it - just in time for all the brutal climbs in the middle section of the trail!!

Wednesday Dec 4, 2013 #

7 PM

Steady Run warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: Hi Tec R154

Warm up run for an interval session with running club.

Intervals intervals 20:00 [4] 3.2 km (6:15 / km)
shoes: Hi Tec R154

Intervals on Sidmouth sea front. We did two sets of 4 efforts of about 400 metres each. Recovery was about 45 to 60 seconds, with a couple of minutes between each set. Times were fairly consistent - between 61 and 65 seconds.

Steady Run warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Hi Tec R154

Steady run to warm down.

8 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Tuesday Dec 3, 2013 #

9 PM

Stretching/Core Stability 25:00 [2]

Core session while watching some football on TV.

Monday Dec 2, 2013 #

11 AM

Steady Run warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: New Shoes

Had some leave to use up from work and, as its a nice warm sunny day, I decided I have today off. So, from my parents house, I went to Core Copse to do some terrain intervals. This was the warm up jog to the top of the hill.

Intervals long 35:00 [4] 6.0 km (5:50 / km)
shoes: New Shoes

Good terrain intervals around Core Copse. I did 6 efforts of 5 minutes, with a 1 minute recovery.

Steady Run warm up/down 11:00 [3] 2.3 km (4:47 / km)
shoes: New Shoes

Warm down cruise back down the hill.

Stretching/Core Stability 10:00 [1]

Stretching.

Sunday Dec 1, 2013 #

10 AM

Hashing tempo 55:00 [4] 11.0 km (5:00 / km)
shoes: New Shoes

A good City of Exeter hash from Four Firs on Woodbury Common. Plenty of fast running and a few nasty little hills. I was the only main FRB there, so ended up doing plenty of checking! Good fun! :-)

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