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Training Log Archive: cousteau

In the 30 days ending Apr 30, 2009:

activity	#	time	miles		km		+m
Steady Run	7	6:05:00	41.01	(8:54)	66.0	(5:32)
Orienteering	6	4:41:59	27.03	(10:26)	43.5	(6:29)	1170	97 /	105c	92%
Hashing	5	4:30:00	29.83	(9:03)	48.0	(5:38)
Warm up/down	4	1:55:00	11.18	(10:17)	18.0	(6:23)
Football	1	1:10:00
Stretching/Core Stability	4	1:00:00
Intervals	2	55:00	5.59	(9:50)	9.0	(6:07)
Total	20	20:16:59	114.64		184.5		1170	97 /	105c	92%

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Thursday Apr 30, 2009 #

Hashing 50:00 [4] 9.0 km (5:33 / km)
shoes: New Grizzly

A really good hash from Branscombe. Good fast running and LOADS of steep hills!!

Stretching/Core Stability 20:00 [1]

A good stretch in the pub!

Wednesday Apr 29, 2009 #

Steady Run tempo 1:05:00 [3] 11.0 km (5:55 / km)
shoes: New Grizzly

Steady run to Harcombe with SRC... it was raining, so they were scared to go on the cliffs!! Ran some bits hard, but took the short sections easier coz it hurts too much!

Monday Apr 27, 2009 #

Steady Run 50:00 [3] 9.0 km (5:33 / km)
shoes: New Grizzly

Steady run around Mutters Moor with the running club. A good recovery run after yesterday.

Sunday Apr 26, 2009 #

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

Warm up stuff

Orienteering race 58:35 [5] *** 10.0 km (5:52 / km) +190m 5:21 / km
spiked:16/20c shoes: O shoes

Sarum Gallopen at Collingbourne. Didn't feel very good and made some sloppy errors, although my time loss at number one was mainly due to the map being bad (the control was in a load of thick vegetation not shown on the map!). Still, not to worry, it was a nice day and I had the gallopen league won a long time ago!!

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

East warm down jog from the finish.

Friday Apr 24, 2009 #

Football 1:10:00 [3]
shoes: Astros

Football on the Astro-turf. Had a reasonable game considering I've not played for a while.... scored 6 goals! One excellent (outside of boot into top corner from outside the area!), and another with the last kick of the game! I think my team probably won, but we all lost count of the score!!

Thursday Apr 23, 2009 #

Hashing 1:05:00 [4] 11.0 km (5:55 / km)
shoes: New Grizzly

Hashing on Mutters Moor. Some really fast bits, and some good terrain bits too!

Wednesday Apr 22, 2009 #

Warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: New Grizzly

Warm up run to Peak Hill.

Intervals hills 15:00 [4] 3.0 km (5:00 / km)
shoes: New Grizzly

Hill intervals with Sidmouth Running Club - 4 efforts up Peak Hill.

Warm up/down warm up/down 20:00 [3] 4.0 km (5:00 / km)
shoes: New Grizzly

Warm down jog back to the Sailing Club.

Tuesday Apr 21, 2009 #

Note
(rest day)

Monday Apr 20, 2009 #

Note

Travelling home from Spain.

Sunday Apr 19, 2009 #

Orienteering race 55:00 [4] *** 9.0 km (6:07 / km)
spiked:21/21c shoes: New Grizzly

Friendship relay. Amazing area, and good orienteering. Too bad that I ended up in a team with two total punters..... would have been quicker getting the whole lot on my own!!

Saturday Apr 18, 2009 #

Orienteering 22:00 [4] *** 3.5 km (6:17 / km) +255m 4:36 / km
spiked:14/14c shoes: O shoes

Running the H1 Select middle race. Had an excellent run, and felt really good..... espeically up the "slight hill" towards the end!!!

Friday Apr 17, 2009 #

Note
(rest day)

Visiting Madrid and the Bernabeu.

Thursday Apr 16, 2009 #

Orienteering 47:00 [4] *** 6.0 km (7:50 / km) +295m 6:17 / km
spiked:11/15c shoes: O shoes

Running the H1 select classic race. Had a scrappy run.... didn't seem to be able to concentrate properly and made silly errors.

Wednesday Apr 15, 2009 #

Orienteering 50:00 [3] *** 7.0 km (7:09 / km) +300m 5:53 / km
spiked:16/16c shoes: O shoes

World Schools warm up event. Amazing terrain! Worked with Tom most of the time, and did some good route choice comparisions.

Tuesday Apr 14, 2009 #

Note

Travelling from London to Madrid.

Monday Apr 13, 2009 #

Note

Travelling to London to meet with the team for the World Schools.

Sunday Apr 12, 2009 #

Hashing tempo 50:00 [3] 8.0 km (6:15 / km)
shoes: Grizzly

City of Exeter Hash from Four Firs, Woodbury Common. It was their Easter Egg hash so there were a couple of silly games at the start (I got loads of eggs!!), but then some good fast running. Nice and warm too!!

Steady Run tempo 30:00 [4] 7.0 km (4:17 / km)
shoes: Grizzly

An extra bit of running on the Common! Just felt like going fast! Some good hills too!

Stretching/Core Stability 15:00 [1]

Stretching in the sun!

Saturday Apr 11, 2009 #

Warm up/down warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Grizzly

Warm up jog to East Hill.

Intervals hills 40:00 [4] 6.0 km (6:40 / km)
shoes: Grizzly

Hill intervals on East Hill.

Warm up/down warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Grizzly

Steady jog down the hill to warm down.

Friday Apr 10, 2009 #

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

A good steady run with SRC from East Hill and around Core Copse. I led the "long" options, which were faster than the bits where the whole group was together.... so it was almost a fartlek session. Quite a hilly run - ran hard up the hills.

Thursday Apr 9, 2009 #

Hashing intervals 55:00 [4] 10.0 km (5:30 / km)
shoes: New Grizzly

An excellent Easter egg hunt hash from Squabmoor Reservoir on Woodbury Common. Some really fast running, and some good hills. Managed to get an egg too!!! :-)

Stretching/Core Stability 15:00 [1]

A good stretch.

Wednesday Apr 8, 2009 #

Steady Run tempo 1:00:00 [3] 12.0 km (5:00 / km)
shoes: New Grizzly

A decent run with SRC from the sailing club to Harcombe and around. Some good fast bits!

Tuesday Apr 7, 2009 #

Note
(rest day)

Monday Apr 6, 2009 #

Steady Run 45:00 [3] 8.0 km (5:38 / km)
shoes: New Grizzly

Steady recovery run with SRC. Went from Tipton to Harpford Woods, around the woods for a bit, and then back by the river. Felt ok except up the hill!

Sunday Apr 5, 2009 #

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

Warm up stuff

Orienteering race 49:24 [5] *** 8.0 km (6:11 / km) +130m 5:43 / km
spiked:19/19c shoes: O shoes

Wessex Gallopen at Rempstone. Needed one more win to clinch the Brown gallopen again..... and got it! :-) So thats that with 3 runs to spare!

A technically easy area, but very rough and tough (lots of furrows and brashings), so really hard work even though its flat! Felt pretty bruised afterwards following a high speed collision with a tree (the tree won!)

C • its good to see you beating... 2

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

Warm down jog.

Saturday Apr 4, 2009 #

Note
(rest day)

Friday Apr 3, 2009 #

Note
(rest day)

Thursday Apr 2, 2009 #

Hashing 50:00 [4] 10.0 km (5:00 / km)
shoes: New Grizzly

A fast and furious hash on East Hill. The first day-light start of the year.... yey! :-)

Stretching/Core Stability 10:00 [1]

Stretching

Wednesday Apr 1, 2009 #

Steady Run 50:00 [3] 8.0 km (6:15 / km)
shoes: New Grizzly

Steady run with SRC. It was the first daylight off road run of the year (yey!!). so I ended up leading part of the run (coz no one else knows where they are going!). But, unfortunately, some people who shouldn't have been in the long group ended up in it.... so I had to make the run a bit easier and shorter!!

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