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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: cousteau

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Orienteering13 8:48:18 49.21(10:44) 79.2(6:40) 84069 /74c93%
  Hashing5 4:54:00 34.67(8:29) 55.8(5:16) 215
  Warm up/down10 2:15:00 12.68(10:39) 20.4(6:37)
  Cycling2 1:50:00
  Steady Run3 1:45:00 12.12(8:40) 19.5(5:23)
  Intervals3 1:30:00 10.87(8:17) 17.5(5:09)
  Stretching/Core Stability5 1:05:00
  Total34 22:07:18 119.55 192.4 105569 /74c93%

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Sunday Jan 31, 2016 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.0 km (7:30 / km)
shoes: Mudclaw 2015/16

Some warm up stuff for a QO event at Buckland Wood.

Orienteering race 39:17 [5] *** 4.5 km (8:44 / km) +250m 6:50 / km
spiked:13/14c shoes: Mudclaw 2015/16

Really physical as normal, and made more so by the fact that recent rains had pretty much turned everything into a bog!! Good fun though, and ran well...only time loss was on a control where there was a really obvious vegetation boundary missing off the map, so I stopped short.

Orienteering 27:15 [3] 2.5 km (10:54 / km) +120m 8:47 / km
shoes: Mudclaw 2015/16

Shadowing Hugo around the Short Green.

Saturday Jan 30, 2016 #

Note
(rest day)

Friday Jan 29, 2016 #

3 PM

Cycling 50:00 [3]

Post work bike ride around town.
8 PM

Stretching/Core Stability 25:00 [2]

Random core session at home while watching the football. I've turned the football off now though coz United are winning, and no one wants to watch them win!!

Thursday Jan 28, 2016 #

7 PM

Hashing tempo 47:00 [4] 9.5 km (4:57 / km)
shoes: Salomon Speedcross 3

A good hash, laid by EJ, from Uphams Plantation on Woodbury Common.
8 PM

Warm up/down warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Salomon Speedcross 3

Warm down jog.
9 PM

Stretching/Core Stability 10:00 [1]

Stretching in the pub.

Wednesday Jan 27, 2016 #

7 PM

Steady Run warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Saucony Ignition

Warm up run for a hill interval session with running club.

Intervals hills 35:00 [4] 6.0 km (5:50 / km)
shoes: Saucony Ignition

Hill intervals at various locations around town - some long efforts, some shorter efforts and some in the middle! Nice group...good fun!

Steady Run warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Saucony Ignition

Warm down run.
8 PM

Stretching/Core Stability 10:00 [1]

Stretching.

Tuesday Jan 26, 2016 #

Note
(rest day)

Monday Jan 25, 2016 #

Note
(rest day)

Sunday Jan 24, 2016 #

11 AM

Warm up/down warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Mudclaw 2015/16

Warm up for the NWO event at West Woods.

Orienteering race 54:01 [5] *** 9.5 km (5:41 / km) +150m 5:16 / km
spiked:20/20c shoes: Mudclaw 2015/16

Brown course - good run except for the last control which was clearly in the wrong place. The organisers have since admitted this to me but, for reasons only known to them,won't exclude that control from the results. The leg was also unfair because the fence marked as 'high' wasn't actually high; so those of us who took the harder route to avoid the 'high' fence where at a significant disadvantage to those who crossed the 'high' fence!! Again, the orgaisers can't understand why that is a problem!! Bloody frustrating as I was only 15 seconds off winning, and lost far more time than that on the last control. Not amused at all!
12 PM

Warm up/down warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Mudclaw 2015/16

Warm down jog with Harry.

Saturday Jan 23, 2016 #

Note
(rest day)

Friday Jan 22, 2016 #

Note
(rest day)

Thursday Jan 21, 2016 #

7 PM

Hashing 52:00 [3] 10.0 km (5:12 / km)
shoes: Salomon Speedcross 3

A good hash from Core Copse. For the first time in ages, we headed north, which made a nice change. It was slow going on the top of the hill because it was quite foggy and no one could see very far!! There was also rather a lot of shiggy, which made it tough underfoot at times. Good fun as always!
9 PM

Stretching/Core Stability 10:00 [1]

Stretching in the pub, in front of the fire!!

Wednesday Jan 20, 2016 #

7 PM

Steady Run 55:00 [3] 10.0 km (5:30 / km)
shoes: Saucony Ignition

A nice run with running club; along the sea front, then up Peak Hill and around Mutters Moor for a bit, before heading back via Bickwell Valley.
8 PM

Stretching/Core Stability 10:00 [1]

A good stretch.

Tuesday Jan 19, 2016 #

Note
(rest day)

Monday Jan 18, 2016 #

Note
(rest day)

Sunday Jan 17, 2016 #

9 AM

Orienteering 35:00 [3] 4.0 km (8:45 / km)
shoes: Inov8 OROC 340 (2016)

Control hanging on High Rigg.

It snowed for the best part of 12 hours yesterday so, in places on the fell, there was a LOT of snow!.....in a few places I was about knee deep in snow. One control was especially hard to hang as the boulders I wanted to use as attack points were buried in snow and the crag I was looking for was covered in snow and just looked like another bit of the hill side!

I was strange running around on a mountain, in snow almost exactly three years since Tom is killed by snow on a mountain.
11 AM

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 OROC 340 (2016)

Running to a few controls that I'd not been to.

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 OROC 340 (2016)

Collecting controls, before we legged it to the station to get trains back to the warmth of the south!!

Saturday Jan 16, 2016 #

9 AM

Orienteering 35:00 [3] 5.0 km (7:00 / km)
shoes: Inov8 OROC 340 (2016)

Control hanging at Low and Hgh Hows Woods.
10 AM

Orienteering 35:00 [3] 6.0 km (5:50 / km)
shoes: Inov8 OROC 340 (2016)

Shadowing.

Orienteering 26:00 [3] 5.0 km (5:12 / km)
shoes: Inov8 OROC 340 (2016)

Control collecting.
1 PM

Orienteering 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 OROC 340 (2016)

Control hanging for the afternoon exercise, at Hogs Earth.

Snowing rather heavily!
2 PM

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 OROC 340 (2016)

A few random bits of shadowing.
3 PM

Orienteering 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 OROC 340 (2016)

Collecting controls - reasonably fast to get them in before it became impossible to get the vehicles down the hill out of the forest!

Friday Jan 15, 2016 #

Note

Travelling to the Lakes for a Talent Squad weekend.

Thursday Jan 14, 2016 #

7 PM

Hashing tempo 50:00 [4] 10.0 km (5:00 / km)
shoes: Salomon Speedcross 3

A good hash from Wheathill Plantation on Woodbury Common. Plenty of fast running with me and Porky pushing each other along at the front. Good fun on a really nice evening!
8 PM

Warm up/down warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Salomon Speedcross 3

Warm down jog with a few folk.

Wednesday Jan 13, 2016 #

7 PM

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Saucony Ignition

Warm up run for a hill interval session with running club.

Intervals hills 20:00 [4] 4.5 km (4:27 / km)
shoes: Saucony Ignition

A pyramid hill session on Convent Road. The shortest effort is about 150m, with the longest being about 470 metres. One of those sessions that feels crap when you're doing it, but great afterwards!!

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Saucony Ignition

Cruising back to the Sailing Club as a warm down.

Tuesday Jan 12, 2016 #

Note
(rest day)

Monday Jan 11, 2016 #

Note
(rest day)

Sunday Jan 10, 2016 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Mudclaw 2015/16

Warm up stuff for the BOK event at Stock Hill.

Orienteering race 46:11 [5] *** 7.7 km (6:00 / km) +120m 5:34 / km
spiked:23/25c shoes: Mudclaw 2015/16

Blue course - the highest course. Ran generally well, but lost a couple of stupid bits of time by hesitating. Enjoyed it though and, having gone up with TBGS for some training, had the interesting scenario of starting behind a few of the lads on the Blue with them expecting me to catch them and then follow me! I caught them, but didn't hang around for them to follow me!! Good fun!
12 PM

Warm up/down warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Mudclaw 2015/16

Warm down jog back to the bus with Harry and Snowy.
2 PM

Orienteering 25:00 [3] 4.0 km (6:15 / km)
shoes: Inov-8 Oroc 340

Hanging controls for some TBGS training on Stock Hill, after the courses for the event had closed.

Orienteering 30:00 [3] 4.5 km (6:40 / km)
shoes: Inov-8 Oroc 340

Shadowing Harry around the planning course.

Orienteering 15:00 [3] 2.0 km (7:30 / km)
shoes: Inov-8 Oroc 340

A control pick with Snowy.
4 PM

Orienteering 35:00 [3] 4.5 km (7:47 / km)
shoes: Inov-8 Oroc 340

Control collecting, in the dark, with Snowy.

Excellent training orienteering around Stock Hill in the dark - even when you hung some of the controls you're collecting, you still have to orienteer properly to them!

Saturday Jan 9, 2016 #

Note
(rest day)

Friday Jan 8, 2016 #

Cycling 1:00:00 [3]

Various things around town.

Thursday Jan 7, 2016 #

Note

The bloke with plague was off work again, and I'm not feeling and bad effects from running last night, so its safe to hash tonight!......not that I was ever going to miss the hash really because it is, by a country mile, the best training session of the week!!
7 PM

Hashing tempo 55:00 [4] 10.3 km (5:20 / km) +215m 4:50 / km
shoes: Salomon Speedcross 3

A good hash from Newton Poppleford. It was a very twisty hash which kept me thinking for a while to start with before I got into the minds of the hares and got it sorted in my head where we were most likely to go! Good fun, as always!
8 PM

Warm up/down warm up/down 5:00 [2] 0.7 km (7:09 / km)
shoes: Salomon Speedcross 3

Warm down jog with Harry, Snowy and Hugo.

Wednesday Jan 6, 2016 #

Note

The ill bloke finally took the hint and stayed at home today! I was feeling ok, so decided to give running club a shot!
7 PM

Steady Run warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Saucony Ignition

Warm up run from the Sailing Club for some intervals.

Intervals intervals 35:00 [4] 7.0 km (5:00 / km)
shoes: Saucony Ignition

A good mixture of interval efforts in town in various locations including Brownlands, Malden and The Frozen Testicle loop.

Steady Run warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Saucony Ignition

Cruise down The Byes from Livonia Road to warm down.

Tuesday Jan 5, 2016 #

Note
(rest day)

The bloke that has the plague or whatever it is came in again. But today, a few of us got in before him and opened the windows!......and they bloody stayed open. So the risk of infection is slightly lower today, but still not taking any chances!!

Monday Jan 4, 2016 #

Note
(rest day)

First day back at work after Christmas and one of my colleagues has kindly come into work with really rather hideous cold and then, coz he's feeling cold, insists that all the windows are shut (despite the heating being on full blast!!). So the whole place is a bit of a health hazard to be honest - why the f**k he didn't just stay at home is beyond the rest of us. Coming in was really pretty selfish!

Anyway, not sure whether it was physiological or not but I had a bit of a sore throat at the end of the day, so I'm taking no chances and won't be pushing myself for a couple of days.

Sunday Jan 3, 2016 #

Note
(rest day)

Saturday Jan 2, 2016 #

1 PM

Hashing 1:30:00 [3] 16.0 km (5:38 / km)
shoes: Asics FujiAttack4

A good A2B hash from Postbridge on Dartmoor. The weather was a bit 'interesting' at times so, sensibly, Moonflower kept the trail off the high exposed moor. The first section was around Bellever Forest with the first drink stop being in the Forestry Commission car park. Then we cut across the moor towards Soussons Forest, where the second drink stop was. Then we went around the forest before cutting across the moor to point B, which was at the Warren House Inn.

Proper good fun!!

Friday Jan 1, 2016 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Mudclaw 2015/16

Warm up stuff for a QO event at Wind Down. It was f**king cold (like only about 5 degrees C when we arrived!!) which hurt my chest. So I decided to run the blue rather than the Short Brown.

Orienteering race 40:34 [4] *** 6.5 km (6:14 / km) +200m 5:25 / km
spiked:13/15c shoes: Mudclaw 2015/16

Blue course. Didn't push too hard, but flowed well and enjoyed it. Missed a tiny bit on number 1 coz I overshot, and also binned some time on the last control, which was on a rootstock, where there were three mapped, but hundreds of them in that block of forest!

Warm up/down warm up/down 5:00 [1] 0.6 km (8:20 / km)
shoes: Mudclaw 2015/16

Brief warm down before going to put layers on coz it was still bloody cold!!

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