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Training Log Archive: olsoran

In the 30 days ending Sep 30, 2012:

activity	#	time	miles		km		+m
Road Running	6	5:56:00	31.88		51.31		318
Trail / Road Run	2	5:50:29	40.2	(8:43)	64.69	(5:25)	483
Trail	5	4:56:19	11.87		19.11		387
S&C	5	4:10:00
Road Bike	1	2:13:53	29.83	(4:29)	48.01	(2:47)	574
Intervals	3	1:27:00
Warm up/down	4	1:25:00
Orienteering	2	1:15:05
Walk	1	45:00
Total	24	27:58:46	113.79		183.12		1762

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Sunday Sep 30, 2012 #

Orienteering 20:00 [3]
shoes: Nike Pegasus 27 (b/y)

Collecting controls after MAROC training at Dalliefour. A wonderful place in wonderful weather.

Saturday Sep 29, 2012 #

Walk 45:00 [3]
shoes: Asics Cumulus

Over that way so 2 hrs 30 walking up and about Bennachie with T. Legs somewhat shot from yesterday.

Friday Sep 28, 2012 #

Trail / Road Run 3:03:40 [3] 34.05 km (5:24 / km) +229m 5:13 / km
shoes: Saucony Progrid(Blue)

Home from work along the DW. As much a mental test as a physical one. Didn't feel great for first few km but it got better and then I was committed anyhow. Was going to add on a loop in Crathes, but ended up running into Banchory, then through to the Glassel Road, up there to the Glen O'Dee wood gate, then through the wood to the Tip Rd, Raemoir Garden Centre and home. Glad I don't need to do this too often.

Felt reasonably ok but found it hard to slow myself down at times early on. Carried a Camelbak but not enough water in it..just didn't fancy carrying any more though.

Thursday Sep 27, 2012 #

Road Running 32:00 [3]
shoes: Saucony Progrid(Blue)

Lunchtime turnover down towards Garthdee and back up.

Wednesday Sep 26, 2012 #

S&C (Maroc intervals) 40:00 [3]
shoes: Nike Pegasus 27

Even more there tonight...

Tuesday Sep 25, 2012 #

Road Running 20:00 [3]
shoes: Saucony Progrid(Blue)

Went out, came back. No energy. Rest better.

Note

Note to self. Have to recognise not so young anymore, need more recovery time from the really meaningful sessions.

C • recovery 1

Monday Sep 24, 2012 #

Road Running 51:30 [3]
shoes: Nike Pegasus 27 (b/y)

36 (or thereabouts) x 100m strides along Airyhall Rd and Rockhall Rd(back of Shell Woodbank).
Tired before and after.

Sunday Sep 23, 2012 #

Road Bike 2:13:53 [3] 48.01 km (2:47 / km) +574m 2:38 / km
ahr:122 max:149

T working, and another great Deeside day, seemed a waste to spend 4 hours in the car to the SOL and back and run with a lot of miles in the legs so no contest. Not very O motivated just now either.

Bridge of Feugh, Bogendreip, Glen Dye, AA box, Finzean, Corsedardar. Stopped for a pie and a pint at Ballogie, well, a gel and a slurp, then Mill of Cattie, back over Shooting Greens, retracing route back via the AA box etc. Great weather, great Deeside scenery.

Not exactly burning up the tarmac, just an enjoyable ride.

Saturday Sep 22, 2012 #

Trail (MAROC Long run) 1:29:09 [3] 15.04 km (5:56 / km) +302m 5:23 / km
shoes: Nike Pegasus 27 (b/y)

12 Marocs on the long run today and probably another 8 or so on the shorter.
Cracking day for a circuit of Blackhall. Great views throughout, finishing back along the river.

Trail 27:20 [3] 4.07 km (6:43 / km) +85m 6:05 / km
shoes: Nike Pegasus 27 (b/y)

An extra loop at the end of the MAROC run.

Friday Sep 21, 2012 #

Note
(rest day)

Thursday Sep 20, 2012 #

Road Running 1:42:30 [3] 21.1 km (4:51 / km) +159m 4:41 / km
shoes: Saucony Progrid(Blue)

Crathes Half route in the other direction. Steady and felt much easier than the race last weekend. Not much light left by the end.

Wednesday Sep 19, 2012 #

S&C 40:00 [3]
shoes: Nike Pegasus 27 (b/y)

MAROC circuits and O activity session - thanks JT. Good turnout at short notice.

Tuesday Sep 18, 2012 #

Intervals 27:00 [3]
shoes: Saucony Progrid(Blue)

6 x 3/1.5 at Hazlehead round tarmaced tracks. Undulating loop. Works better for me than DR session this week.

Road Running 50:00 [3] 9.2 km (5:26 / km)
shoes: Saucony Progrid(Blue)

To and from Hazlehead and down to North Deeside Road after intervals and then back up Springfield Road.

Monday Sep 17, 2012 #

S&C 1:00:00 [3]
shoes: Reebok Premier RoadPlus

20 mins wu/wd
Then usual varied session.

Sunday Sep 16, 2012 #

Trail 54:02 [3]
shoes: Nike Pegasus 27 (b/y)

Fancied having a go at Pannanich now we can use it again but couldn't face the Pannanich hill after yesterday. Sorry Andrew et al. Went for a very pleasant recovery run round the back of Scolty with K instead. Partly a recce of a small section for next weeks MAROC long run. Didn't feel too bad except on the ups. Good decision!

C • Decision 1

Saturday Sep 15, 2012 #

Warm up/down 15:00 [3]
shoes: Saucony Progrid(Blue)

Mainly post Crathes h-m round the estate.

Road Running (Crathes half) 1:40:00 [3] 21.01 km (4:46 / km) +159m 4:35 / km
shoes: Saucony Progrid(Blue)

This was meant to be relatively steady, and part of a longer run, but didn't quite work out that way. Was more painful than expected or hoped for. Didn't feel too good from the beginning and didnt improve. Good weather day and pretty warm run round local roads but can't get used to this road running lark. Didn't fancy any more proper miles afterwards.

Friday Sep 14, 2012 #

Trail 32:00 [3]
shoes: Nike Pegasus 27 (b/y)

Round the paths at Cambus with K. Windy. Tired and sluggish.

Thursday Sep 13, 2012 #

Note

Still got Tuesdays hills in the legs. Day off. Foot niggle is another reason.

Wednesday Sep 12, 2012 #

Trail 42:00 [3]
shoes: Nike Pegasus 27 (b/y)

Social recovery run around a long Crathes loop with T & K. Lovely evening sunshine.

Tuesday Sep 11, 2012 #

Intervals 30:00 [3]
shoes: Nike Pegasus 27 (b/y)

Deeside Runners hill intervals at Glen Tanar. Found me out.
Not even sure how many we did but DH said he thought 12 so that will do me. 12 x 1/1. Evil. Then 2 x 2/1 on the flat at the top. Lots of folk out.

Warm up/down 30:00 [3]
shoes: Nike Pegasus 27 (b/y)

At Glen Tanar.

Monday Sep 10, 2012 #

S&C 1:00:00 [3]
shoes: Reebok Premier RoadPlus

Sunday Sep 9, 2012 #

Warm up/down 20:00 [3]
shoes: Jalas Black

At Forvie, before and after.
Not sure how well the legs would work today.

Orienteering (GRAMP - Forvie - Blue) 55:05 [3]
shoes: Jalas Black

Forvie, tough as usual, whatever condition you are in. Happy enough to be capable of not being too far out of touch after limited terrain work and some high milleage runs. Less pleased with a couple of misses.

Time gap to c not a disaster.

Saturday Sep 8, 2012 #

Note
(rest day)

Wandering along the Dee and sitting on a rock beside it with T and K and enjoying the sunshine. Legs feeling not too bad after yesterday.
Ceilidh too.

Friday Sep 7, 2012 #

Trail / Road Run 2:46:49 [3] 30.64 km (5:27 / km) +254m 5:14 / km
shoes: Saucony Progrid(Blue)

From Keiloch by the Invercauld Bridge, Invercauld House, Alltdourie to Linn of Quoich, Mar Lodge, the hill track over to Glen Lui and up to Derry Lodge. Back to Linn of Dee car park and round south side of the Dee, Inverey, and across Victoria Bridge and back. What a superb Deeside day!

Much better pace than last week and great to have company of c & k & one bike for the 22k from Linn of Quoich, making it much less painful than it would have been otherwise. Couldn't match them with a dip in the Quoich by the punchbowl after. Way too cold for me. Could barely put up with dangling my legs in.

Brilliant. Watch out for a slight left calf niggle.

C • Was the one bike a tandem? ... 2

C • MM? 2

Wednesday Sep 5, 2012 #

S&C 50:00 [3]
shoes: Reebok Premier RoadPlus

Good balanced session.

Tuesday Sep 4, 2012 #

7 PM

Intervals 30:00 [5]
shoes: Nike Pegasus 27 (b/y)

It's been a very long while but good to be back. Glen Tanar is so good! Got a bit concerned when I didn't recognise anyone but a few old DR stalwarts turned up too. It's been that long!

With Deeside Runners, 5 x 4/2 around the two bridges. Got better after the first two or three....tough. Need to keep doing it.

Warm up/down 20:00 [3]
shoes: Nike Pegasus 27 (b/y)

Pre and post intervals at Glen Tanar.

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