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Training Log Archive: cousteau

In the 31 days ending Mar 31, 2011:

activity	#	time	miles		km		+m
Hashing	6	6:25:00	42.87	(8:59)	69.0	(5:35)
Steady Run	6	5:03:00	33.86	(8:57)	54.5	(5:34)
Warm up/down	11	3:20:00	18.83	(10:37)	30.3	(6:36)
Running Race	1	3:09:03	20.19	(9:22)	32.5	(5:49)	1300
Stretching/Core Stability	11	2:50:00
Orienteering	2	2:03:32	12.37	(9:59)	19.9	(6:12)	575	48 /	51c	94%
Intervals	4	1:49:00	11.18	(9:45)	18.0	(6:03)
Mountian Biking	1	1:30:00
Recovery Run	1	15:00	1.68	(8:56)	2.7	(5:33)
Total	29	26:24:35	140.99		226.9		1875	48 /	51c	94%

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Thursday Mar 31, 2011 #

7 PM

Hashing tempo 1:05:00 [4] 12.0 km (5:25 / km)
shoes: Inov8 RocLite 312 GTX

Hashing from Mutters Moor.... the first day light start of the year! :-) It was a good fast trail with plenty of hills and shiggy. I felt pretty slow, at the start (think I've still got the Grizzly in my legs a bit), but felt better as the run went on.

8 PM

Warm up/down warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: Inov8 RocLite 312 GTX

Warm down jog with Flash.

9 PM

Stretching/Core Stability 15:00 [1]

Stretching.

Wednesday Mar 30, 2011 #

7 PM

Steady Run 1:05:00 [3] 12.0 km (5:25 / km)
shoes: Salomon Aero

A nice run with SRC. It was the first day light evening of the summer, so we went up Mutters Moor and around Bulverton Hill. Really nice not to have to be anywhere near the shitty road stuff, on a nice warm summers evening.

Stretching/Core Stability 10:00 [1]

Stretching on the beach.

Tuesday Mar 29, 2011 #

Note
(rest day)

Monday Mar 28, 2011 #

9 PM

Stretching/Core Stability 20:00 [2]

Core session.

Sunday Mar 27, 2011 #

11 AM

Warm up/down warm up/down 15:00 [3] 2.5 km (6:00 / km)
shoes: Inov8 Fell Shoes (2010)

Warm up stuff for a random Wessex event at Wareham Forest.

Orienteering race 1:05:35 [5] ** 11.4 km (5:45 / km) +275m 5:08 / km
spiked:26/26c shoes: Inov8 Fell Shoes (2010)

Random Wessex event at Wareham Forest in Dorset. Its a pretty shitty forest with plenty of green and furrows and a map which is, at best, dubious in places. Still it was a well planned course, and another glorious summer day. Pretty much spiked all the controls, just lost a very small amount of time on a couple where the map was very strange or the control was in an odd place!

The actual straight line distance given was 9km......all the extra was run trying to avoid furrows and green!! Felt ok running, although I've still got a bit of the Grizzly in my legs...that should be gone in the next couple of days though.

Awesome tea and cakes on the beach on the way home!! :-)

Saturday Mar 26, 2011 #

Note
(rest day)

Friday Mar 25, 2011 #

11 AM

Steady Run 1:10:00 [3] 12.0 km (5:50 / km)
shoes: Salomon Aero

A steady social run with SRC from Newton Poppleford, on a glorious hot summers day. We went to Harpford along the river, then up though Harpford Woods before climbing onto Bulverton Hill for a bit, and then heading back down to Newton Poppleford.

C • Ive 3

12 PM

Stretching/Core Stability 15:00 [1]

A good stretch in the sun at the end of the run.

Thursday Mar 24, 2011 #

7 PM

Hashing tempo 1:00:00 [4] 11.0 km (5:27 / km)
shoes: Salomon Aero

A good hash from the Warren car park on Woodbury Common. There was plenty of good fast running, and some tough climbs too. It was a nice warm evening and, best of all, the last totally dark hash for a while! :-)

Wednesday Mar 23, 2011 #

7 PM

Warm up/down 25:00 [3] 4.5 km (5:33 / km)
shoes: Saucony Grid Tuned

Warm up run for an interval session with SRC (well, just Matt, Justin and me actually!)

Intervals long 53:00 [4] 8.0 km (6:38 / km)
shoes: Saucony Grid Tuned

A great interval session....10 x 800 metre (ish!) efforts on a slightly undulating circuit. Recovery was about 2 and a half minutes between efforts. I was pleased with the consistancy of my efforts - although, we did speed up on the last couple!:

2.52 (AC)
2.45 (CW)
2.51 (AC)
2.44 (CW)
2.49 (AC)
2.42 (CW)
2.48 (AC)
2.40 (CW)
2.49 (AC)
2.37 (CW)

We ran the loop in alternate directions each time - Anti-clockwise (AC) is harder than clockwise (CW) because it has more up hill. Hence the generally slower times for that direction!

8 PM

Warm up/down warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: Saucony Grid Tuned

Run back to the sailing club.

Stretching/Core Stability 10:00 [1]

Stretching on the beach!

Tuesday Mar 22, 2011 #

Note
(rest day)

Monday Mar 21, 2011 #

Note
(rest day)

Sunday Mar 20, 2011 #

3 PM

Mountian Biking 1:30:00 [3]

A good bike ride on East Hill around Core Copse and Fire Beacon on another awesome early summer day.

Saturday Mar 19, 2011 #

11 AM

Warm up/down warm up/down 20:00 [3] 3.0 km (6:40 / km)
shoes: Inov8 Fell Shoes (2010)

Warm up stuff for an event at Penhale - the best area in the country!!

12 PM

Orienteering race 57:57 [5] *** 8.5 km (6:49 / km) +300m 5:48 / km
spiked:22/25c shoes: Inov8 Fell Shoes (2010)

Kerno event at Penhale. I was pleased with how I felt physically considering the Grizzly was less than a week ago. Technically pretty solid too......my only misses were a matter of seconds within control circles.

It was a fantastic early summer day, with bright sunshine and a nice temperature. The ocean looked awesome from the coastal section of the course. Brilliant day, brilliant area!!

Results at: http://www.cornwallorienteering.org.uk/main/result...

Routegadget at: http://www.kerno.routegadget.co.uk/cgi-bin/reitti....

1 PM

Warm up/down warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Inov8 Fell Shoes (2010)

Gentle jog to warm down and check some bits of map that need updating.

Friday Mar 18, 2011 #

Note
(rest day)

Thursday Mar 17, 2011 #

7 PM

Hashing 1:00:00 [4] 10.0 km (6:00 / km)
shoes: Salomon Aero

Hashing from Newton Poppleford. It was a good run that went along the river for a bit before climbing onto the Common. On the way up to the common I had an excellent run of getting checks right and found myself miles ahead...so I did the bit on the Common again to let them catch up. Just before leaving the Common we had the re-group which, because it was St. Patricks Day and the hares are Irish, had Guinness rather than sweets! :-) The a nice run off the Common back to Newton Poppleford. Felt ok considering I've still got the Grizzly in my legs.

Wednesday Mar 16, 2011 #

7 PM

Steady Run 1:00:00 [3] 10.0 km (6:00 / km)
shoes: Saucony Grid Tuned

A good steady run with SRC. As most of us still had the Grizzly in our legs, no one wanted to do anything too much, so it was a nice sociable run.

Stretching/Core Stability 10:00 [1]

Stretching on the sea front.

Tuesday Mar 15, 2011 #

Note
(rest day)

Monday Mar 14, 2011 #

5 PM

Recovery Run 15:00 [2] 2.7 km (5:33 / km)
shoes: Inov8 RocLite 312 GTX

A very slow and steady jog to loosen my legs up after yesterday. I went along Knightstone Lane and back.

Stretching/Core Stability 25:00 [1]

A good stretch.

Sunday Mar 13, 2011 #

10 AM

Warm up/down warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Salomon Aero

Warm up run before The Grizzly. The main purpose of the warm up was to find some toilets without a massive Queue!! I used my local knowledge of Seaton, and found some with no queue at all!!

Running Race race (The Grizzly!) 3:09:03 [4] 32.5 km (5:49 / km) +1300m 4:51 / km
shoes: Salomon Aero

The Grizzly......the multiest of multi-terrain races!!! Its known to be one of the toughest multi-terrain races in Europe, and this years was no exception......it was epic!! The course started off with the usual 1km of shingle beach before heading off to Branscombe Mouth as normal. Then it went inland and eventually into some virgin territory.....it was here that we learnt why this years race was called "The Valley of the Bogs"!! After that the course gradually made its way back to the coast, via The Fountain Head Inn (with its usual awesome atmosphere!). Once back at Branscombe Mouth, we ran for another 1km on the shingle before climbing the "Stairway to Heaven".....which, at that stage in the race, felt like hell....although the views along the coast were amazing! Then after going back through Beer, the trail dropped back onto the shingle at Seaton Hole for the final 600 metres of beach just before the finish.

As always, it was an epic, but awesome event. This year helped by the amazing weather (warm and sunny), and the resulting fantastic views along the coast!

Finished 77th out of 1675 finishers (and quite a few never made it to the finish!), so quite pleased with that considering that I treated it more as a long training run than as a race.

See: http://www.axevalleyrunners.org.uk/

See my video of the final bit of beach and the finish at: http://www.youtube.com/watch?v=AuvUphy20TA

If you listen carefully, you can just about hear one chaps thought as he sees the shingle!!

C • Oh my.. I'm so doing this o... 2

2 PM

Warm up/down warm up/down 15:00 [1] 1.0 km (15:00 / km)
shoes: Salomon Aero

A very slow warm down jog....wasn't capable of much more to be honest!

Stretching/Core Stability 10:00 [1]

Stretching on the beach.

Saturday Mar 12, 2011 #

Note
(rest day)

Friday Mar 11, 2011 #

Note
(rest day)

Thursday Mar 10, 2011 #

7 PM

Hashing 1:10:00 [4] 12.0 km (5:50 / km)
shoes: Salomon Aero

A good hash from Otterton. Plenty of good running, and a re-group on the beach!

Wednesday Mar 9, 2011 #

7 PM

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

A sociable run with SRC. Most people were taking it fairly easy because the Grizzly is on Sunday!

Intervals intervals 16:00 [4] 3.5 km (4:34 / km)
shoes: Saucony Grid Tuned

Matt, Justin and me wanted to do something a bit harder than the main run - so we decided to do a short interval session after the main run. We did 20 seconds sprints, with 40 second rests, 16 times. Good session!

Warm up/down warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Saucony Grid Tuned

Warm down run back to the Sailing Club.

Tuesday Mar 8, 2011 #

Note
(rest day)

Monday Mar 7, 2011 #

Note
(rest day)

Sunday Mar 6, 2011 #

10 AM

Steady Run tempo 33:00 [3] 6.5 km (5:05 / km)
shoes: Salomon Aero

Running from home to the City of Exeter hash from Tipton.

11 AM

Hashing 1:05:00 [4] 12.0 km (5:25 / km)
shoes: Salomon Aero

City of Exeter hash from Tipton. It was a good run with some reasonably fast running. The trail went up onto the Common, so there was plenty of up hill in the first half!! Then more down hill in the second half before a flat finish along the river...and then through the river which was bloody freezing! Still, soon warmed up afterwards because it was a really nice, warm spring day! :-)

12 PM

Stretching/Core Stability 20:00 [1]

A good stretch.

Saturday Mar 5, 2011 #

5 PM

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

Warm up run to 'The Nipple' for a hill sprints session.

Intervals hills 20:00 [4] 2.0 km (10:00 / km)
shoes: Saucony Xodus

Hill sprints on 'The Nipple' - 2 sets of 10 efforts of about 20 seconds.

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

Jogging back home to warm down.

Friday Mar 4, 2011 #

9 PM

Stretching/Core Stability 20:00 [3]

Core session at home.

Thursday Mar 3, 2011 #

7 PM

Hashing tempo 1:05:00 [4] 12.0 km (5:25 / km)
shoes: Salomon Aero

Hashing from Woodbury Castle. It was a well fast run because the first long was massive, and when we re-joined the short trail, all the checks had been kicked out - so it was just a burn up to catch the shorts again! Then, just after we'd caught them up, there was another long/short split and we had to start the process again! Really good running - felt good!

Wednesday Mar 2, 2011 #

7 PM

Steady Run 20:00 [3] 4.0 km (5:00 / km)
shoes: Saucony Grid Tuned

Warm up run before an interval session with SRC.

Intervals long 20:00 [4] 4.5 km (4:27 / km)
shoes: Saucony Grid Tuned

A good 3 x 1500 metre interval session with SRC. The first and last efforts were mainly up hill, while the middle one was mainly down hill. Quite a good session, though I'm desperate for SRC to move off road for the summer now - just three more dark weeks to go!! :-)

Warm up/down warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: Saucony Grid Tuned

Warm down jog back to the Sailing Club.

Stretching/Core Stability 15:00 [1]

Stretching.

Tuesday Mar 1, 2011 #

Note
(rest day)

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