Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 31 days ending Jan 31, 2014:

activity	#	time	miles		km		+m
Orienteering	11	9:14:25	46.91	(11:49)	75.5	(7:21)	875	73 /	81c	90%
Hashing	7	7:50:00	52.82	(8:54)	85.0	(5:32)	920
Steady Run	4	2:54:00	20.32	(8:34)	32.7	(5:19)
Intervals	4	1:37:00	11.0	(8:49)	17.7	(5:29)
Cycling	2	1:00:00
Stretching/Core Stability	5	57:00
Warm up/down	4	45:00	4.35	(10:21)	7.0	(6:26)
Total	31	24:17:25	135.4		217.9		1795	73 /	81c	90%

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Friday Jan 31, 2014 #

10 AM

Steady Run 1:05:00 [3] 11.0 km (5:55 / km)
shoes: Inov8 Mudrock 290

Steady run with the running club from the Bowd Lay-by. Dad and I were the leaders and, as the weather was pretty shit, we kept it mainly in Harpford Woods (which is looking good for orienteering again!). Steady social pace. Nice run.

5 PM

Orienteering 35:00 [2] 5.0 km (7:00 / km)
shoes: Inov8 Mudrock 290

East Devon training session in The Byes. I went out control hanging, then ran a couple of loops shadowing at a distance and then collected some controls. Good session with a nice group.

Thursday Jan 30, 2014 #

7 PM

Hashing tempo 45:00 [4] 8.0 km (5:38 / km)
shoes: More Mile Cheviot (Yellow)

Hashing from Pulhayes Farm. The trail was short in terms of time, but we covered plenty of distance in that time, with some testing climbs. Quite muddy and tough under foot, with a fair bit of 'scented' mud in some of the fields! Free Mulled Cider and cake at the end!!! :-)

Wednesday Jan 29, 2014 #

7 PM

Intervals intervals (Fartlek) 40:00 [4] 8.0 km (5:00 / km)
shoes: Hi Tec R154

Running club. The main group did a run up Stevens Cross up Fortescue, and then to Boughmore Road for some hill efforts. Fortescue is a stupidly dangerous road to run along, to Jason and I didn't bother with that bit and did a good fartlek session around town before meeting the rest of the the group for the hills. Started off gently as a bit of a warm up, and the picked up the intensity.

Intervals hills 10:00 [4] 1.0 km (10:00 / km)
shoes: Hi Tec R154

4 good efforts on Boughmore Road.

Warm up/down warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Hi Tec R154

Jog back to the sea front and then along to the Sailing Club.

8 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Tuesday Jan 28, 2014 #

Note
(rest day)

See Monday!

Monday Jan 27, 2014 #

Note
(rest day)

Too busy again!

Sunday Jan 26, 2014 #

12 PM

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

Warm up stuff and jogging to the start for a Devon event at Burrator - one of the very best areas in the country!

Orienteering race 56:32 [5] *** 8.6 km (6:34 / km) +300m 5:36 / km
spiked:18/20c shoes: Inov-8 Oroc 340

Brown course. Really tough conditions as it had been pissing down for hours before the event, so it was very wet and slippery underfoot. In addition, it was still raining, was very windy, the two river crossings were safe but 'interesting', and there were times when the cloud was down too. Also, the event was on one of the best areas in the country - so, all in all, it was proper good orienteering!! The only down side was number 6 being in the wrong place! - I navigated straight to the correct depression but, alas, there was no control in it!! Two minutes later I stumbled across it far too close to the earthwall to the west of the site. I was a wee bit hesitant on one other control where the line on the map covered a few vital features, but that didn't cause major problems. Oh well, other than that it was really good, and very enjoyable.

http://www.justgiving.com/BenandSamruntheGrizzly

2 PM

Orienteering 40:00 [2] 4.0 km (10:00 / km)
shoes: Inov-8 Oroc 340

Collecting controls with Sean and a couple of year 7's from TBGS.

Saturday Jan 25, 2014 #

2 PM

Orienteering 55:00 [3] 7.0 km (7:51 / km)
shoes: Inov8 Mudclaw 333 (2012)

Devon event at Wheathill Plantation on Woodbury Common. Shadowed Jason around the Yellow and Orange for his A Level PE. The boy dun good given that he'd only ever done 2 otienteering courses prior to today!

5 PM

Orienteering race 41:37 [4] *** 6.0 km (6:56 / km) +130m 6:15 / km
spiked:16/17c shoes: Inov8 Mudclaw 333 (2012)

Night event following on from the afternoon event. Did the green course on my own. Good fun - local knowledge helped as well as hindered on occessions!

Friday Jan 24, 2014 #

Note
(rest day)

http://www.justgiving.com/BenandSamruntheGrizzly

Thursday Jan 23, 2014 #

7 PM

Hashing hills 45:00 [4] 8.0 km (5:38 / km)
shoes: More Mile Cheviot (Yellow)

A short, but good hash from Salcombe Hill on a really nice warm spring evening. Plenty of good running, and some good steep climbs!

http://www.justgiving.com/BenandSamruntheGrizzly

Wednesday Jan 22, 2014 #

7 PM

Steady Run warm up/down 17:00 [3] 3.2 km (5:19 / km)
shoes: Hi Tec R154

Warm up run for a running club interval session on the Malden Road circuit.

Intervals intervals 24:00 [4] 4.2 km (5:43 / km)
shoes: Hi Tec R154

Intervals. We did 4 efforts of just over 800 metres, followed by 2 efforts of just over 400 metres. As always, the alternated the directions, so every other effort had more climb than the other!

Steady Run warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: Hi Tec R154

Steady run back to the Sailing Club to warm down.

8 PM

Stretching/Core Stability 10:00 [1]

Stretching on the sea front.

http://www.justgiving.com/BenandSamruntheGrizzly

Tuesday Jan 21, 2014 #

Note
(rest day)

See yesterday!

However, I can confirm that I'm running The Grizzly (http://www.axevalleyrunners.org.uk/races/grizzly.h...) this year, with my friend Sam, in memory of my brother Tom, and to raise money for the National Osteoporosis Society, a condition that was the focus of Tom's Phd research. If you can, please sponsor us, at http://www.justgiving.com/BenandSamruntheGrizzly, to help us remember Tom and to support the National Osteoporosis Society - any support will be gratefully received. Thank You.

Monday Jan 20, 2014 #

Note
(rest day)

Just too busy to get out.

Sunday Jan 19, 2014 #

12 PM

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

We wouldn't normally travel so far north so a random colour coded event but, as part of our weekend away, we decided to go to West Woods near Marlborough. There turned out to be loads of people there, so this was the run along miles of car parking to get to the start, as well as some other bits of warm up stuff.

Orienteering race 52:49 [5] ** 9.8 km (5:23 / km) +195m 4:54 / km
spiked:17/19c shoes: Inov-8 Oroc 340

Brown course - it was disappointingly simple, with only a couple of controls which were above orange standard. This was a shame, as it gave my mind plenty of time to wander to thoughts of Tom and what happened at 1.48pm a year ago today - so I did end up losing about three minutes which, on another day, would have really annoyed me.

But, today of all days, none of the above is at all important, and sport becomes even more irrelevant to real life in my mind. The important thing is to remember Tom, Rachel, Chris and Una - who all had their lives dramatically and tragically cut short in Glen Coe, one year ago today.

RIP - you are all very sadly missed.

Saturday Jan 18, 2014 #

Note
(rest day)

Travelling - this weekend is a grim anniversary for my family - Tom was killed a year ago tomorrow - so we decided to go away to be somewhere different to either my house or my parents house - to save use sitting in one or the other of them running through in our minds what was going on a year ago.

Friday Jan 17, 2014 #

Note
(rest day)

Too much to do to get out.

Thursday Jan 16, 2014 #

7 PM

Hashing tempo 1:06:00 [4] 13.0 km (5:05 / km)
shoes: More Mile Cheviot (Yellow)

A proper good hash on Woodbury Common laid by Mini Bar and Troy. Plenty of good fast running, and some nice hills, but fairly tough going most of the way because it was so muddy! Apart from the 10 minutes of rain in the middle, there was a really bright full moon which meant we could run without our torches on! :-)

Wednesday Jan 15, 2014 #

7 PM

Steady Run warm up/down 23:00 [3] 4.5 km (5:07 / km)
shoes: Hi Tec R154

Warm up run for an interval session with running club.

Intervals hills 11:00 [4] 2.0 km (5:30 / km)
shoes: Hi Tec R154

Pyramid hill interval session on Brownlands Road.

Steady Run warm up/down 19:00 [3] 4.0 km (4:45 / km)
shoes: Hi Tec R154

Warm down run.

8 PM

Stretching/Core Stability 12:00 [1]

Stretching.

Tuesday Jan 14, 2014 #

Note
(rest day)

Too much to do to be able to get out.

One Wild Winter is on BBC 4 at 9pm this evening: http://www.bbc.co.uk/programmes/b03l5lvh

Monday Jan 13, 2014 #

Note
(rest day)

Sunday Jan 12, 2014 #

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 the Kerno event at Lanhydrock.

12 PM

Orienteering race 50:27 [5] *** 8.6 km (5:52 / km) +250m 5:07 / km
spiked:22/25c shoes: Inov-8 Oroc 340

Brown course at Lanhydrock. Ran well considering yesterdays efforts, but didn't seem to be concentrating very well, so I was quite hesitant in places and lost various bits of frustrating time - probably about 3 minutes in total, but I'm not sure really. I think my concentration was not great because I was very conscious of the reason why its so long since I last ran at Lanhydrock.....because last years event was the day after Tom was killed, so we didn't go. Suddenly, with the anniversary of the accident next Sunday, what happened is even closer to the front of my mind again. A further reminder that sport, and sports results, are totally irrelevant to real life.

Saturday Jan 11, 2014 #

11 AM

Orienteering 1:00:00 [3] 5.0 km (12:00 / km)
shoes: Inov8 Mudclaw 333 (2012)

Devon training day at Virtuous Lady. Morning session on the northern part of the area. I was mainly coaching and shadowing. Really nice warm and sunny day.

2 PM

Orienteering 1:00:00 [3] 5.0 km (12:00 / km)
shoes: Inov8 Mudclaw 333 (2012)

Afternoon session on the southern part of the area. More shadowing / coaching, then some collecting.

6 PM

Orienteering 35:00 [3] 5.5 km (6:22 / km)
shoes: Inov8 Mudclaw 333 (2012)

Night event on the same area. I just jogged around the Green course keeping an eye on people and offering the odd bit of coaching advice at the finish. It was a really nice evening for it.

Friday Jan 10, 2014 #

Note
(rest day)

It may be of interest to anyone who enjoys spending time in mountainous areas, that the programme produced by the BBC looking into the factors resulting in last winter being so tragic in the Scottish Mountains, which was shown in December on BBC 1 Scotland, will be broadcast nationwide next Tuesday (14th January 2014) at 9pm on BBC 4. As well as obviously having a very sad story to it (it uses several accidents in Scotland last winter as case studies, including Toms accident), its also a very interesting programme with some fantastic filming. The programme web-site is at http://www.bbc.co.uk/programmes/b03l5lvh

Thursday Jan 9, 2014 #

7 PM

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

A proper good hash on Mutters Moor. It was a really nice moon-lit night, and it was a very cunning hash, which kept us thinking, and had plenty of good climbs. The atmosphere was fun because there was a big pack of 49 people on the hash!

Wednesday Jan 8, 2014 #

7 PM

Steady Run 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.

Intervals intervals 12:00 [4] 2.5 km (4:48 / km)
shoes: Hi Tec R154

5 efforts of about 440 metres with a roughly 60 metre up hill walk recovery.

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

Warm down jog.

8 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Tuesday Jan 7, 2014 #

Note
(rest day)

Monday Jan 6, 2014 #

Note
(rest day)

Sunday Jan 5, 2014 #

11 AM

Hashing 1:06:00 [3] 12.0 km (5:30 / km)
shoes: New Shoes

The weather meant that the orienteering on Dartmoor was cancelled - which was fair enough because it would probably have been fairly grim up there in the gales and rain, and any river crossings would have been very dangerous given the amount of rain there has been recently - so I went to the City of Exeter Hash from Haven Banks in Exeter. It clashed with a load of runners doing some light-weight 10k road race type thing, so the hares had to edit their planned trail a bit, which resulted in more road that would have been ideal. But, nevertheless, it was a nice little ran around!

Saturday Jan 4, 2014 #

1 PM

Hashing 2:15:00 [3] 23.0 km (5:52 / km) +920m 4:53 / km
shoes: More Mile Cheviot (Yellow)

A really good A2B hash from Noss Marina near Kingswear. The trail headed straight for Kingswear, and then onto the Ferry over the River Dart into Dartmouth. Then we headed south for some awesome coastal running, before heading back towards Dartmouth and, eventually back into the town to use the Higher Ferry back over the River Dart. All this was before the first drink stop, which turned out to be back at Point A! After well earned refreshments, we headed north from the cars into the woods on the eastern side of the Dart. After another drink stop, that we FRB's managed to beat Larks to (who was in his car with the drinks!), we eventually ended up at Point B - which was at The Manor Inn, in Galmpton.

As always, a fun way to spend an afternoon!!

3 PM

Stretching/Core Stability 15:00 [1]

Stretching with Thats Crap, Man-Pig, Paper Work, Lilo Lill and a few others.

Friday Jan 3, 2014 #

5 PM

Orienteering 1:08:00 [3] 11.0 km (6:11 / km)
shoes: More Mile Cheviot (Yellow)

A good night orienteering session with Joe, using both maps of The Byes as well as The Knapp. Basically, I'd planned a course for Joe on each area, and shadowed him most of the way, but took the odd cheeky different route choice! A good quality chilled out session, in which we visited 79 control sites! :-)

6 PM

Cycling 20:00 [2]

Return trip from my house to Geralds house to meet Joe for the aforementioned orienteering session.

Thursday Jan 2, 2014 #

7 PM

Hashing 48:00 [3] 8.0 km (6:00 / km)
shoes: More Mile Cheviot (Yellow)

Hashing from Salcombe Hill on a pretty rough evening - strong wind and pissing down by the end. That made the running conditions tough, so it was never going to be the fastest hash. Notwithstanding that, it was a nice trail and, without doubt, was best hash I've done this year! :-)

Wednesday Jan 1, 2014 #

10 AM

Note

Well, thats it, 2013 is finally over and 2014 is under way. To be honest, I can't say I'm sorry to see the back of 2013 as, notwithstanding the awesome summer we had, it really was the most bollocks year of my life. Here's to a much happier and less traumatic 2014!

RIP Tom. http://www.justgiving.com/Ben-Chesters

11 AM

Cycling 40:00 [4]

The original plan was to go for a run on East Hill today, but the weather conditions (strong wind and heavy rain) meant that would have been dangerous, as previous storms this Christmas have already felled many trees - so, taking the risk of going up there when, inevitably, further trees would be falling, would have been something only an idiot would have done!!

Consequently, I settled for a session on Dad's turbo trainer in the garage. A pretty dull session really, but at least it was safe, and hopefully it will be the most boring session I do this year. Notwithstanding that, for the time being, it remains my best training session of the year!

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