Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Forest Demon

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m
Orienteering	17	13:39:52	71.56	(11:27)	115.17	(7:07)	1445
Run	21	9:48:48	66.32	(8:53)	106.73	(5:31)	974
Strength and Conditioning	6	6:00:00
Cycling	7	4:55:31	68.45	(13.9/h)	110.16	(22.4/h)	492
Total	36	34:24:11	206.33		332.06		2911
[1-5]	30	28:24:11

2:17

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» now

Saturday Jan 31, 2015 #

12 PM

Run 6:50 [2] 1.1 km (6:13 / km)
ahr:135 max:149

Orienteering 17:55 [4] 3.83 km (4:41 / km) +21m 4:33 / km
ahr:177 max:189

ESOC chasing sprint - prologue.
A few daft errors cost me time, messed around in the bushes near 4 having not seen it hidden and inexplicably went round above the stream to 10. Also really struggling for grip in places in trainers, would have been much better suited in inov8s.
Hamstrings still ridiculously tender.

Run 4:03 [3] 0.56 km (7:14 / km)
ahr:119 max:131

Attempting to avoid seizing up massively before the afternoon.

2 PM

Run 8:19 [2] 0.77 km (10:48 / km)
ahr:136 max:148

Attempted to do a semi-decent warm up, but cut short due to the apparent inability of everyone to get called up if I wasn't freezing my arse off in a queue to start. Ended up just jogging up and down a 10m stretch of path repeatedly.

Orienteering 18:44 [5] 4.1 km (4:34 / km) +52m 4:18 / km
ahr:184 max:192

ESOC chasing sprint - chase.

Starting a minute behind Tam, 40s down on Will and 20s behind Richard. Managed to pass Richard between the longer leg on 3 and 4, and to plan ahead for the butterflies during it. Nailed that whole section, except for ~10 seconds wasted heading towards a non-existent hole in a hedge. Once out onto the long legs of the rest of the course, I knew there was no chance to catching Will or Tam, so just maintained speed round the rest. Long legs gave plenty of time for planning ahead, so the rest of the course was fairly routine.
Still not good in trainers, feet were getting sore towards the end - too much wet grass.

Run 6:33 [2] 1.06 km (6:11 / km) +21m 5:37 / km
ahr:134 max:148

Round the lake and main building with Tam, Matt and Robin

Friday Jan 30, 2015 #

Note
(rest day)

I was planning to go for a cycle to make up for Wednesday, but everything hurt, especially hamstrings, so I didn't.

Thursday Jan 29, 2015 #

7 AM

Strength and Conditioning 1:00:00 [0]

5x Inch worm to hip drop
2x Spiderman stretch
10x Plank up/down
10x Med-ball slams (10kg)
10x Wall squat
2x6+6 Bulgarian Squat

4x4 Hurdle jumps
6x4 Hurdle step over/under (2x forwards, 4x lateral)
6x Max box jumps (Stuck with 20 plate ontop of 2nd highest box, as hamstrings still rather tight)

4x6 Nordics
4x8 Weighted bridge (70, 80, 90, 100kg)

Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 1:30 minutes between sets.
Was going to be 4 sets, hence the longer rest, but it was decided halfway through the 3rd to stop, to give enough time for stretch and rolling.
Crunches
Ankle tap
Plank shoulder touch
Windscreen wipers
Ys and Ts
Side plank pulse
Dead bugs
Bicycle crunches

plus an extra 30s of side plank to keep the sides even.

Stretch and roll.

4 PM

Run 21:35 [3] 4.94 km (4:22 / km) +49m 4:10 / km
ahr:155 max:169

Taking the new shoes for a quick test drive. Hammys are proper DOMSy.

Wednesday Jan 28, 2015 #

Note
(rest day)

Turned into an impromptu rest day. Was planning to cycle today as calves are still quite tight, and right ankle still a bit sore from Thursday. But thanks to mega hammy session in the gym yesterday, had rather severe DOMS so wasn't incredibly keen for it. Ended up running out of time thanks to some retail therapy in the afternoon taking longer than expected. Do now have some new running shoes though, which are long overdue.

Tuesday Jan 27, 2015 #

7 AM

Strength and Conditioning 1:00:00 [0]

5x Inch worm to hip drop
2x Spiderman stretch
10x Press ups
10x TRX row

Dot mobility
2x High knees
2+2 Lateral high knees
6x High knee step
6x Dot bound
6x Dot jumps

4x5 Pull ups (3 sets wide)
5x10 Overhead press (20, 20, 22.5, 22.5, 25kg)

4x8 Deadlifts (40 warm-up, 50, 60, 60, 60kg)
3x5 Romanian deadlifts (65, 70, 75kg)

Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 1 minute between sets
Side plank reach through
Ankle touch
Crunches
Bird-dog
Toe touches
Dead-bugs
Plank up/down
Windscreen wipers

6 PM

Cycling 11:42 [2] 3.29 km (16.9 kph) +35m
ahr:130 max:157

To central

Run 10:14 [2] 1.76 km (5:49 / km)
ahr:132 max:145

Jogged towards Tollcross till I met the others, then turned back towards DVC. Then ~6 minutes of drills.

Run 28:41 [4] 6.1 km (4:42 / km) +28m 4:36 / km
ahr:172 max:186

Interval session: 2x1000, 2x800, 2x600, 2x400, 60s rest

1: 1.05km: 03:43 (3:32/km)
2: 1.10km: 03:55 (3:35/km)
3: 0.80km: 02:58 (3:43/km)
4: 0.83km: 03:01 (3:38/km)
5: 0.63km: 02:21 (3:45/km)
6: 0.61km: 02:17 (3:46/km)
7: 0.40km: 01:25 (3:33/km)
8: 0.42km: 01:24 (3:20/km)

Feeling a bit knackered, not enough sleep. Only reps I was actually happy with pace-wise were 1 and 8. Started just behind Mark and Richard as usual, but they were outpacing me easily, so ended up being more of a solo session.

Run 5:12 [2] 0.82 km (6:20 / km) +14m 5:51 / km
ahr:134 max:140

To middle meadow walk then up to the cycle store.

Cycling 10:17 [2] 2.95 km (17.2 kph) +21m
ahr:124 max:139

Monday Jan 26, 2015 #

7 PM

Run 48:01 [3] 9.85 km (4:52 / km) +85m 4:40 / km
ahr:147 max:173

Around circuit twice. Feeling a bit tight still, more stretching needed.

Sunday Jan 25, 2015 #

11 AM

Run 8:40 [2] 0.9 km (9:38 / km) +42m 7:48 / km
ahr:128 max:143

Everything was tired and sore jogging up to the start. Lots of pissing about clambering over deer fences.

Orienteering 1:07:23 [3] 7.35 km (9:10 / km) +210m 8:01 / km
ahr:137 max:167

Trudge around Auchingarrich. Orienteering pretty badly for the first few controls, lots of daft errors and poor compass. Got into it eventually, but everything was tightening up so just couldn't get going.

Run 7:28 [2] 0.89 km (8:23 / km) +7m 8:04 / km
ahr:123 max:144

Took better route choice on the way back, meaning I only had to jump one deer fence, rather than about 10

Saturday Jan 24, 2015 #

10 AM

Orienteering 1:06:32 [4] 10.53 km (6:19 / km) +77m 6:06 / km
ahr:152 max:190

Sprint training with SEDS in Dunblane.
4 different mass start sprint courses. Lots of fun, some good head to head racing. 1 error on the second course - got my lines crossed and went to 3 before 2. Apart from that, was all clean. R knee and ankle felt a little stiff/sore by the end.

Course 1: 1.28km: 00:05:13
Course 2: 2.33km: 00:09:30
Course 3: 2.26km: 00:09:31
Course 4: 1.42km: 00:05:37

Rest of the time was jogging between starts, waiting to regroup and warm up/down

2 PM

Orienteering 31:16 [4] 5.24 km (5:58 / km) +73m 5:35 / km
ahr:149 max:181

Second round of sprint courses in Stirling. Had really tightened up through the day, and was feeling rather full from too much soup at lunch. Shuffled round the first course, but found some motivation for the second with a challenge to stay ahead of Alex who started a minute behind. Since the second course was more technical, no worries.

Course 1: 1.3km: 00:06:00
Course 2: 2.92km: 00:13:41

Friday Jan 23, 2015 #

Note
(rest day)

Not actually that bad. Knee is a bit bruised, and ankle is stiff, but I think I got away with it overall.

Thursday Jan 22, 2015 #

7 AM

Strength and Conditioning 1:00:00 [0]

4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
4x Hurdles step over/under
2x8 Wall squat
4x Narrow dot jumps
4x Wide hurdle jumps
2x6+6 Bulgarian squat
7x Max box jumps (2nd highest box, with a 20 plate ontop)

3x3 Weighted pull ups (10kg)
3x5 Back squat (50 warm-up, 70, 80, 90kg)
3x5 Bench press (40, 45, 50kg)

Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 1 minute between sets
Wide-arm press ups
Russian twist (10kg)
Dead bugs
Toe touches
Up/down plank
Windscreen wipers
Plank shoulder touch
Bicycle crunches

6 PM

Note

Came off bike on the way home. Some pedestrian was pissing about in the road at Haymarket, so had to cut across the tram tracks at a much shallower angle than I wanted to avoid him. Back end stepped out, and down I went. In hindsight, would have been less painful for me to run him over - holes in my gloves, trackies, knee and arse. Also somehow jarred my ankle on the way down.

Will give FwtN a miss, I think.

C • Are you sure 7

Wednesday Jan 21, 2015 #

4 PM

Cycling 55:05 [3] 23.8 km (25.9 kph) +125m
ahr:147 max:167

Cycled usual loop down to Cramond and back. Very cold on the bike, lost all feeling in my hands and feet after 10 minutes. Stopped and stretched off my hamstrings at the flagpole, they were quite tight from the RDLs yesterday, and had a chat with a man and his pitbull about cross training and injuries (his). Nice guy, despite first appearances.

Tuesday Jan 20, 2015 #

7 AM

Strength and Conditioning 1:00:00 [0]

4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
10+10 Single leg bridge (Glute)
10+10 Single leg bridge, (Hamstring)
10x Press ups
20x Crunches
4x5 Pull ups (2 sets wide arm)

Agility dots - hopping forwards, backwards, hopscotch, sideways. Too many to remember. Right calf started to tighten up towards the end.

6x Max box jumps (2nd highest box, with a 20 plate ontop)
4x5 Romanian deadlift (40 warm-up, 60, 70, 75, 80kg)
4x5 Overhead press (30, 30, 32.5, 32.5kg)

Core circuit, twice through, no gaps, swapping exercises when Steve told us to
Russian twists
Plank with shoulder touch
Raised leg crunches
Plank
Dead bugs
Pilates leg circles
Bicycle crunches
Side plank raises

6 PM

Cycling 11:46 [2] 2.86 km (14.6 kph) +49m
ahr:127 max:156

To central

Run 20:00 [2] 3.0 km (6:40 / km)

Attempting to find the others. Must have missed them when I checked DVC for the group, so ran backwards round the meadows expecting to meet them. Got to the far end and realised I wasn't going to see them, so turned around and headed back to the tennis courts, where I met them already doing the first rep. Bah.

Run 12:49 [4] 2.74 km (4:41 / km)
ahr:159 max:182

The session was supposed to be 3x 1km, 3x 800m with 60s rest.

Missed the first rep, so slotted in behind Mark and Richard for their second, my first. Felt like I wasn't 100% better from the cold, breathing was a bit ragged.
First km was okay, though my calf was tightening up, then the second km really wasn't - very sore by the end, and couldn't run on it properly at all. Bailed out at this point, bit crap, and frustrating.

Guess a lot more stretching is required, and a few days of cross training.

Cycling 12:41 [2] 2.79 km (13.2 kph)
ahr:115 max:135

Monday Jan 19, 2015 #

3 PM

Note

Heather said tight calves were probably caused by the terrain in Spain, which is what I'd assumed. Basically just have to keep on stretching, and it should stop being a problem. Shown a few variations to get at the inside of the calf more.
Also got my calf absolutely bulldozed then stabbed with small needles, which helps, allegedly.

7 PM

Run 47:23 [3] 9.84 km (4:49 / km) +85m 4:37 / km
ahr:149 max:172

Calves better on the hills for having been beaten up. Still slightly tight, but better.

Sunday Jan 18, 2015 #

12 PM

Run 1:00:15 [3] 12.7 km (4:45 / km) +104m 4:33 / km
ahr:152 max:177

Run around circuit kind of area, Ravelston and the like. Kept it fairly flat, as whenever I had to go up onto my toes it would tighten and tug all the way up inside of right calf. Physio appointment is tomorrow.

Saturday Jan 17, 2015 #

3 PM

Cycling 56:03 [3] 23.7 km (25.4 kph) +70m
ahr:151 max:176

Feeling better today, not run worthy yet, but a cycle was fine. Nice day too.

Friday Jan 16, 2015 #

Note
(sick) (rest day)

Hurts to breath, bleh.

Thursday Jan 15, 2015 #

7 AM

Strength and Conditioning 1:00:00 [0]

4x Thoracic exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
4x Hurdles step over/under
2x8 Wall squat
2x8+8 Bulgarian squat
4x Narrow dot jumps
4x Wide hurdle jumps
10+10 Leg swings
10+10 Sideways leg swings
8x Max box jumps (2nd highest box, with a 10 plate ontop)

3x3 Weighted pull ups (5, 10, 10kg)
4x5 Deadlifts (75, 80, 85, 90kg)
4x5 Overhaed press (30, 30, 32.5, 32.5kg)

Circuit Session: 3 sets of 30 seconds on, 10 seconds gap, 60s between sets
Plank
Med ball slams (10kg)
Box march
Dumbbell carry (16kg)
Overhead squat (10kg)
Battle rope
Dumbbell curl and press
Kettlebell swing (20kg)

Absolutely dying in the circuit. Bit much upper body today, so was really struggling, barely able to get the ropes moving. Tweaked something in my lower back on the last circuit during overhead squats, form was failing thanks to general fatigue.

6 PM

Note
(sick)

Felt a bit crap in the gym, and started feeling worse as the day went on, throat on fire. Getting soaked on the way home last night definitely didn't help with getting ill. Back was still quite twingy throughout the day if I wasn't in perfect posture.

Gave training a miss, since I decided running in the wind and rain on Arthur's Seat while ill would be pretty stupid.

Wednesday Jan 14, 2015 #

3 PM

Cycling 59:01 [3] 23.8 km (24.2 kph) +71m
ahr:149 max:174

Right calf still tight, went for a cycle. Same loop down to Cramond I've done before, seriously windy today. Feels like the start of a cold too.

Tuesday Jan 13, 2015 #

7 AM

Strength and Conditioning 1:00:00 [0]

Back to S&C. Have missed lifting heavy things.

4x Reach through exercises
All fours, spiderman, press up (with actual press up between each reach), elbow
10x Squats facing the wall- absolutely terrible at these
2x 10+10 Single leg bridge (Glute)
2x 10+10 Single leg bridge, (Hamstring)

Agility ladder
2x 1 in each
2x 1 in each (High knees)
4x Lateral
2x Ickey shuffle
2x Reverse ickey shuffle

4x5 Pull ups
6x Max box jumps
5x10 Overhead press (20, 20, 22.5, 22.5, 25kg)
25+15 Seated medball pass. Bit lopsided, because everyone else was somehow far faster than me and Sasha. Think we must have been counting different.

5x5 Back squat (40 warm-up, 60, 70, 80, 90, 90kg)
Lost a little bit over the break, losing form on the latter reps of 90.
3x10 Dumbbell bench press (16kg)

6 PM

Cycling 13:22 [3] 4.0 km (18.0 kph) +86m
ahr:138 max:173

To central

Run 8:44 [2] 1.66 km (5:16 / km) +14m 5:03 / km
ahr:133 max:149

Jog from central to Meadows, then intercepted the others warming up.

Then some drills after

Run 28:35 [4] 6.63 km (4:19 / km)
ahr:168 max:185

Fartlek session. Good to actually be able to do intervals with EUOC this semester.
Pyramid of 1, 2, 3, 4, 4, 3, 2, 1 minutes effort with 60s jog between to regroup.

Ran just behind Mark and Richard, though the girls were worryingly close behind on the last reps into the wind.

1- 0.30km (3:21) Headwind
2- 0.56km (3:37) Hw
3- 0.86km (3:31) Tailwind
4- 1.09km (3:41) Mainly Hw
4- 1.12km (3:36) Mainly Tw
3- 0.85km (3:35) Mainly Hw
2- 0.57km (3:32) Hw
1- 0.35km (2:58) Tw

Run 15:58 [2] 2.44 km (6:33 / km) +54m 5:54 / km
ahr:136 max:153

Sophie is a sadomasochist so made us go up the links on the warm down.

Calves were totally fine for the session overall, so long as I was properly mid-foot striking. Going up on toes even slightly caused a big pulling feeling up the inside of right calf - not painful, but a bit uncomfortable.
Going to get a physio appointment, assuming I'll be told to stretch and roll, doesn't feel like it's anything other than general tightness.

Cycling 10:34 [1] 2.97 km (16.9 kph) +35m
ahr:118 max:134

Home.

Monday Jan 12, 2015 #

Cycling 55:00 [2] 20.0 km (21.8 kph)

No time for a run, but did a whole bunch of cycling, which totally counts.

Sunday Jan 11, 2015 #

Note
(rest day)

Not feeling keen for a jog around Loch Morlich. Didn't really see the point, felt like a waste of being up North and not running somewhere nicer.

Saturday Jan 10, 2015 #

11 AM

Run 6:37 [2] 1.03 km (6:25 / km)
ahr:127 max:155

Orienteering 19:56 [3] 2.24 km (8:54 / km) +35m 8:15 / km
ahr:147 max:184

First leg relay planned by El Purko on Snowy Inshriach. Quite a change from Spain. Just jogging round, calves still tight. Still managed to beat some of the boys back.

Orienteering 23:56 [3] 2.53 km (9:28 / km) +21m 9:05 / km
ahr:143 max:184

Second relay practice course. All fine except for one control I messed when a blizzard came in.

Run 7:33 [2] 1.42 km (5:19 / km)
ahr:135 max:151

Friday Jan 9, 2015 #

Note
(rest day)

Travelling all day. Barbate -> Malaga, Malaga -> Edinburgh, Edinburgh -> Nethy Bridge.

Thursday Jan 8, 2015 #

10 AM

Run 5:26 [1] 0.81 km (6:42 / km)
ahr:116 max:126

Shuffling to the start kite. Calves tight.

Orienteering 1:08:17 [1] 7.05 km (9:41 / km) +140m 8:49 / km
ahr:115 max:143

Barely moving. Calves too tight to run, forced to walk up the hills. Fed up and bailed out after 10, trudged along the path back to the beach and the cars.

4 PM

Orienteering 53:40 [2] 7.48 km (7:10 / km) +21m 7:05 / km
ahr:125 max:148

Long-o with no paths. Calves a bit better this afternoon, and nav much improved. Did 1-3 -> 11-18 and then to finish. Managed to nail them all except 18, which I overshot and missed. Not a bad end to a proper decent week of training.

Wednesday Jan 7, 2015 #

10 AM

Run 14:46 [2] 2.1 km (7:02 / km) +28m 6:36 / km

Looking for facilities.

Orienteering 22:04 [4] 3.98 km (5:33 / km) +102m 4:55 / km
ahr:167 max:184

Sprint race "qualifier". Few crap routes and had to go round some roadworks which cost me some time. Calves still tight on the hills.

Run 4:31 [2] 0.72 km (6:16 / km)
ahr:121 max:136

4 PM

Run 7:34 [2] 1.03 km (7:21 / km)
ahr:127 max:145

Orienteering 22:25 [4] 4.11 km (5:27 / km) +63m 5:04 / km
ahr:165 max:192

Sprint race final. Much better than the first one, managed to get most of the best routes, except to 17 and 18. In my defence, was getting harassed by Spanish yoof en-route to 18.

Tuesday Jan 6, 2015 #

10 AM

Orienteering 1:28:42 [2] 11.1 km (7:59 / km) +175m 7:24 / km
ahr:123 max:147

Long course. Calves felt like someone had replaced them with two rocks, really struggling to get moving. Lots of stopping and stretching to have them tighten up again 100m later. Ended up (very) slowly jogging round - controls all clean, apart from the usual failing to see tapes in the circle.

Rest afternoon to have a proper good stretch.

Monday Jan 5, 2015 #

10 AM

Run 10:36 [2] 1.71 km (6:12 / km) +20m 5:51 / km
ahr:128 max:141

Orienteering 59:14 [3] 8.83 km (6:42 / km) +49m 6:32 / km
ahr:152 max:175

First leg relay practice. Managed to run straight past number one without seeing the tape, so thought I was too low and went further up the slope. Had then lost the pack, then really lost them when I overshot 5. Eventually dropped Zoe after 7, then running alone till I caught Chris at 10. Saw the pack charge through to 16 as I was heading to 13, then caught Charlotte at 14. Slight miss on 16, but realised before her where we were and then spotted 18 before Chris to come in a good 8 minutes after the pack.

Run 5:30 [2] 0.66 km (8:20 / km)
ahr:122 max:135

4 PM

Orienteering 54:58 [3] 7.63 km (7:12 / km) +49m 6:59 / km
ahr:145 max:176

Map without line features, no paths etc, and no compass allowed. Shadowed by Nixon for first 6 controls, managed not to screw it up too badly. Slowing down towards the end of the course, proper tired, so had a few wobbles.

Sunday Jan 4, 2015 #

10 AM

Run 6:20 [2] 0.79 km (8:01 / km)
ahr:122 max:133

Orienteering 27:01 [3] 3.74 km (7:13 / km) +21m 7:02 / km
ahr:138 max:170

1:5000 sprint loop 1. Bit more learning generated in the midle of the course.

Orienteering 12:56 [3] 2.02 km (6:24 / km) +21m 6:05 / km
ahr:142 max:158

Sprint loop 3. More successful than first one.

Orienteering 17:48 [3] 2.85 km (6:15 / km) +21m 6:01 / km
ahr:139 max:154

Sprint loop 2. All good. Missed out on Sasha's special present at control 16.

4 PM

Run 13:01 [2] 1.94 km (6:43 / km) +21m 6:22 / km
ahr:132 max:145

Finding the facilities.

Orienteering 47:02 [3] 5.96 km (7:53 / km) +154m 6:59 / km
ahr:143 max:170

"Slope-o"
Plenty of contours. Lots of stopping in the centre of the circle trying to find the tapes.

Run 5:30 [2] 0.87 km (6:19 / km) +7m 6:05 / km
ahr:144 max:160

Saturday Jan 3, 2015 #

10 AM

Run 10:54 [2] 1.4 km (7:47 / km) +14m 7:25 / km
ahr:119 max:133

Orienteering 50:15 [3] 8.0 km (6:17 / km) +84m 5:58 / km
ahr:157 max:177

Middle race, quite long for it really. Generated a lot of learning.

Run 7:34 [2] 0.8 km (9:27 / km) +10m 8:54 / km
ahr:125 max:136

4 PM

Orienteering 49:48 [3] 6.6 km (7:33 / km) +56m 7:14 / km
ahr:134 max:173

Revisiting this mornings area for a rematch. Worked out what had gone wrong from the morning, except for 16 where I made the exact same mistake, moron. Apart from that it was all good, skipped out 12/13/14 loop which was fine the first time.

Run 9:25 [2] 1.99 km (4:44 / km)
ahr:138 max:158

Run down to the flats from the area with Chris and Sasha along a very safe and not dangerous road.

Friday Jan 2, 2015 #

6 PM

Run 32:01 [2] 5.56 km (5:46 / km) +21m 5:39 / km
ahr:134 max:161

En España.

Wee jog out from flats to the lighthouse. Saw the super nice sunset, ran along the beach, good stuff

Thursday Jan 1, 2015 #

1 PM

Run 1:32:10 [3] 16.14 km (5:43 / km) +350m 5:09 / km
ahr:156 max:181

The plan was for 21km for 21st birthday. We were aiming to do something similar to the run a few weeks back with Craig. Weather was pretty similar to before, only this time there was a severe weather warning for rain as well as wind.

Set off with Sophie, Rob, Mark and Craig along the route. Got as far as 15m below West Kip summit, before we decided it was stupid to keep going along the ridges. Wind was absolutely howling across, Sophie was in danger of getting blown off the hill. Bailed out down into the valley and blasted along there for a while, before heading up through the pass between Black Hill and Bell's Hill and back to the car park. Not quite 21km, but glad we went shorter, feeling a little worse for wear.

Great run though.

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