Training Log Archive: olsoranIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
3 PM
Mtn Bike 2:00:00 [3] 29.0 km (4:08 / km)
Hilly Hebden loop.
Short stretch on the hill road after parking near Widdop reservoir, then across Heptonstall Moor and by small tracks to Jack Bridge - a bit too many gates to open on this bit. After a long run down, some on single track met the Rochdale Canal at Callis Bridge. Along the tow path into Hebden Bridge. Through the town and up past Hardcastle Crags and along farm roads back across Hebden Water to the reservoir. Great.
Brilliant sunshine - bit breezy up high though.
Short stretch on the hill road after parking near Widdop reservoir, then across Heptonstall Moor and by small tracks to Jack Bridge - a bit too many gates to open on this bit. After a long run down, some on single track met the Rochdale Canal at Callis Bridge. Along the tow path into Hebden Bridge. Through the town and up past Hardcastle Crags and along farm roads back across Hebden Water to the reservoir. Great.
Brilliant sunshine - bit breezy up high though.
Friday Apr 29, 2011 #
Walk 1:20:00 [3]
With T from Mardale Head, up Rough Crag, High Street, Mardale I'll Bell and Harter Fell. Back down Gatesgarth Beck. Golden eagle above Riggindale. Out for four hours ish.
V pleasant sunshine but a cold wind high up.
V pleasant sunshine but a cold wind high up.
Wednesday Apr 27, 2011 #
12 PM
Gym 35:00 [3]
shoes: Reebok Premier RoadPlus
5 mins spin w/u
15 mins hilly skate ski
15 mins stretching
Thank goodness for physio tonight and I can run for 20 mins before it.
15 mins hilly skate ski
15 mins stretching
Thank goodness for physio tonight and I can run for 20 mins before it.
6 PM
Trail 20:00 [3]
shoes: Nike Pegasus 27
Easy in Glen O'Dee prior to physio. Ok but need to go gently.
I don't like ageing.
I don't like ageing.
Tuesday Apr 26, 2011 #
Gym 35:00 [3]
shoes: Reebok Premier RoadPlus
5 mins spin w/u
15 mins skate ski steady
lots of stretching
15 mins skate ski steady
lots of stretching
Monday Apr 25, 2011 #
12 PM
Gym 31:00 [3]
shoes: Reebok Premier RoadPlus
w/u
stretching loads
S&C
stretching loads
S&C
Sunday Apr 24, 2011 #
9 AM
Mtn Bike 3:15:00 [3] 56.0 km (3:29 / km)
With TW, Steve Haas and Pete ? from Culter. Durris, Durris mast, Slug Rd, Fetteresso, big loop back to Durris and back to Culter. Nice day and reasonably comfortable apart from one or two very steep hills.
Saturday Apr 23, 2011 #
9 AM
Road Bike 1:44:00 [3] 43.5 km (2:23 / km)
Into Banchory, up Glassel Rd, Milton of Campfield, up the hill road, up to th B9119, Tornaveen, Lumphanan, Torphins, Glassel and back through Banchory town. Nice day to be out.
Friday Apr 22, 2011 #
8 AM
Gym 50:00 [3]
shoes: Reebok Premier RoadPlus
Spinning at a gd tempo
Thursday Apr 21, 2011 #
Note
Physio. No big damage...week off running
Wednesday Apr 20, 2011 #
Gym 41:00 [3]
shoes: Reebok Premier RoadPlus
Treating calf with care as a precautionary measure so no running for a few days.
10 mins gentle spinning warm up / down
8 x 2mins/1mins spin
7 mins of S&C (planks, crunches )
10 mins gentle spinning warm up / down
8 x 2mins/1mins spin
7 mins of S&C (planks, crunches )
Tuesday Apr 19, 2011 #
6 PM
Trail 20:00 [3]
shoes: Reebok Premier RoadPlus
Hmm..gentle run at Crathes. Slight calf niggles..cut it short. Physio booked for Thursday.
Monday Apr 18, 2011 #
Gym 40:00 [3]
shoes: Reebok Premier RoadPlus
10 mins spin w/u
Too much sitting whilst travelling so got a good stretching session in.
Free weights
Too much sitting whilst travelling so got a good stretching session in.
Free weights
Sunday Apr 17, 2011 #
Trail / Terrain Run 1:02:00 [3]
shoes: Nike Pegasus 27
Glen O'Dee easy but feeling heavy (not surprisingly)
If only they'd remove some of the brashings at the far end it would be quite good.
If only they'd remove some of the brashings at the far end it would be quite good.
Saturday Apr 16, 2011 #
Note
a.m. Ziguinchor/Dakar
p.m. Dakar/Paris/Aberdeen overnight
p.m. Dakar/Paris/Aberdeen overnight
Friday Apr 15, 2011 #
Note
Niomoune/Ziguinchor
6 PM
Swim 25:00 [3]
Long hot day.
100 x 12m. Actually no idea if its 12m but can't be too far off. Kidney shaped.
100 x 12m. Actually no idea if its 12m but can't be too far off. Kidney shaped.
Thursday Apr 14, 2011 #
Note
Karabane/Niomoune
Wednesday Apr 13, 2011 #
Barefoot running 27:00 [3]
Karabane.
Running kit in Ziguinchor so tourist shorts and barefoot along the beach. Not too many "toubab" shouts from the local kids.
Badly needed a run. Impossible before. Not sure I should have done quite so much for a first time barefoot but doesn't appear to have done any harm.
Running kit in Ziguinchor so tourist shorts and barefoot along the beach. Not too many "toubab" shouts from the local kids.
Badly needed a run. Impossible before. Not sure I should have done quite so much for a first time barefoot but doesn't appear to have done any harm.
Note
Ziguinchor/Karabane
Monday Apr 11, 2011 #
Swim 10:00 [3]
20 x kidney (12m guess). Ziguinchor
Note
Kedougou/Tamba/Ziguinchor
Sunday Apr 10, 2011 #
Swim 20:00 [3]
50 x 15m at Kedougou
Note
Swim under the waterfall at Dindefelo with T and K. 45 deg in the sun.
Note
Bassari Mountains/Kedougou
Saturday Apr 9, 2011 #
Swim 20:00 [3]
50 x 15m at Kedogou
Note
Kedougou/Bassari Mountains
Friday Apr 8, 2011 #
Swim 10:00 [3]
Kedegou. With K and T. Hot, very.
30 x 15m.
30 x 15m.
Note
Niokola Koba/Kedougou
Thursday Apr 7, 2011 #
Note
Joal/Kaolack/Tamba/Niokolo Koba
Sunday Apr 3, 2011 #
Note
Dakar/Joal
Saturday Apr 2, 2011 #
Note
Aberdeen/Paris/Dakar
Friday Apr 1, 2011 #
Trail / Road Run 51:00 [3]
shoes: Nike Pegasus 27
Felt a bit more spritely but stil not quite there.
Glen O'Dee in the late afternoon rain.
Glen O'Dee in the late afternoon rain.