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Training Log Archive: olsoran

In the 30 days ending Nov 30, 2014:

activity # timemileskm+m
  Trail12 10:40:20 43.51 70.03 1308
  S&C8 6:19:00
  Trail / Road Run4 3:27:12 20.75(9:59) 33.4(6:12) 577
  Mtn Bike2 2:58:43 29.47(6:04) 47.43(3:46) 796
  Orienteering3 2:12:00 4.07 6.55 155
  Swim2 58:00 1.4(41:29) 2.25(25:47)
  Warm up/down3 48:00
  Intervals1 28:00
  Drills1 15:00
  Aquajog1 5:00
  Total26 28:11:15 99.21 159.66 2836

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Sunday Nov 30, 2014 #

Trail 43:26 [3] 6.14 km (7:04 / km) +124m 6:26 / km
ahr:137 max:170 shoes: Pegasus 29 (red)

Crathes from Tescos with T. Muddy and cut up by mountain bikers.

Trail / Road Run 17:28 [3] 3.12 km (5:36 / km) +48m 5:12 / km
ahr:150 max:168 shoes: Pegasus 29 (red)

Tempo back from Tescos on the muddy trails at the top of the HIll of Banchory. Feeling good.

Saturday Nov 29, 2014 #

Trail / Road Run 1:14:09 [3] 12.18 km (6:05 / km) +277m 5:28 / km
ahr:148 max:168 shoes: Pegasus 30 (blue/grey)

Maroc social run from Corsedardar memorial. Loop on west side of road through Arntilly Wood dropping back to the Glen Cat road then back with a loop in Corsedardar. Good to run off curry excesses of yesterday.

With AT, JR, EMcM, JMa, JK, DK and MP.

Friday Nov 28, 2014 #

S&C 54:00 [2]
shoes: Saucony Progrid (Orange)

Banchory gym
Slightly sore right short adductor. Probably due to new stretching sequence.
R hamstring ok but still a niggle.

Thursday Nov 27, 2014 #

Trail 32:28 [3] +81m

With d in the fog on the trails at Castle Fraser.

Wednesday Nov 26, 2014 #

Warm up/down 13:00 [3]
shoes: XTalon 212

To start and from finish

Orienteering race (DNC1-Coull) 47:00 [4]
shoes: XTalon 212

Short course testing hamstring.
Orienteered poorly but good outcome. Hamstring held up fine.
Overshot 2; awful banana to 4; then went to 8 instead of 5. Just messy after that losing time at 8 (the second time,) and the finish.
Good fun though

Tuesday Nov 25, 2014 #

Trail / Road Run 1:05:35 [3] 11.01 km (5:57 / km) +122m 5:39 / km
ahr:136 max:153 shoes: Pegasus 30 (blue/grey)

Petzel run
Glen O'Dee, Burnett Park, Golf course, Platties, home. Comfortable.

Monday Nov 24, 2014 #

Swim 35:00 [3] 1.25 km (28:00 / km)

Aboyne pool.
5 x (8x25m front crawl + 2x25m breast stroke).
Feeling very rusty.
(Chose swimming over RMs S&C session to save hamstring today).

S&C 25:00 [2]

Sunday Nov 23, 2014 #

Mtn Bike 1:23:30 [3] 23.4 km (3:34 / km) +416m 3:17 / km

Up to Shooting Greens to the O, then back after a bit of socialising, and soup and cake eating.
Very cold feet from the standing around in bike shoes.
No hamstring issues. Gave it some welly on the way back.

Saturday Nov 22, 2014 #

Trail / Road Run 50:00 [2] 7.09 km (7:03 / km) +130m 6:28 / km
ahr:131 max:149 shoes: Pegasus 29 (red)

Into Banchory for messages. Small rucksack. Back round Burnett Park and Glen O' Dee. Slow and steady. Left hamstring still niggling away.

S&C 20:00 [3]

Lots of stretching.

Friday Nov 21, 2014 #

Trail 20:00 [2]
shoes: Pegasus 30 (blue/grey)

Hill of Banchory wood. Very puddled. Gently.

Swim 23:00 [4] 1.0 km (23:00 / km)

6 x 120 front crawl / 40 breast stroke.
And warm down
Banchory pool

Aquajog 5:00 [3]

Aqua jog
10 x 20m

Thursday Nov 20, 2014 #

Mtn Bike 1:35:13 [3] 24.03 km (3:58 / km) +380m 3:40 / km
ahr:122 max:147

XTC
Up to Shooting Greens via Scolty cp, down the Deeside Way to Slewdrum entrance, then back usual way along Dee.
Cold to start with and extermely wet throughout but great to get out and ok once warmed up.

Wednesday Nov 19, 2014 #

Note

Physio visit.
Biking/swimming and light jogging ok. All good.
Avoiding RTH guiding on Saturday.
C • RtH 2

Trail 20:00 [3] 2.5 km (8:00 / km)
shoes: Pegasus 30 (blue/grey)

Very gently in a very wet and muddy Hill of Banchory wood.

S&C 40:00 [3]

Lots of stretching and hamstring exercises.

Tuesday Nov 18, 2014 #

S&C 1:00:00 [3]
shoes: Saucony Progrid (Orange)

Aboyne gym.

Note

R. hamstring: a "niggle plus" probably so not too significant in the grand scheme of things..but a pain all the same. Persisting. Continue to lay off running for a while. RTH guiding a big doubt this coming weekend unfortunately.

Monday Nov 17, 2014 #

S&C 1:00:00 [3]

At home

Sunday Nov 16, 2014 #

Note

Coaching at Bellwood.

Saturday Nov 15, 2014 #

Trail 28:00 [3]
shoes: Pegasus 30 (blue/grey)

Pinged right hamstring mid run with d at Scolty. Walked back.
Wait to see how significant it is. Hopefully a small strain only.

Friday Nov 14, 2014 #

Note
(rest day)

Preferred not to drown. Stayed in.

Thursday Nov 13, 2014 #

Trail 57:15 [3] 9.59 km (5:58 / km) +229m 5:20 / km
shoes: Pegasus 30 (blue/grey)

Glen O'Dee with d. Some bits at a good tempo. For me.
Slightly sore right hamstring.

Wednesday Nov 12, 2014 #

Warm up/down 15:00 [3]
shoes: XTalon 212

At Keppernach along the white/yellow line features.

Orienteering 55:00 [5] 6.55 km (8:24 / km) +155m 7:31 / km
ahr:153 max:169 shoes: XTalon 212

Raced proposed course 34 at Keppernach. Orienteered reasonably well and running ok in the terrain.
Much drier than Deeside. Pleasant.

Tuesday Nov 11, 2014 #

Trail 36:48 [3] 5.96 km (6:10 / km) +103m 5:41 / km
ahr:147 shoes: Pegasus 30 (blue/grey)

Crathes with d. Good catchup chat. Steady, feeling ok.

Monday Nov 10, 2014 #

Note
(rest day)

Hard few days previously.

Sunday Nov 9, 2014 #

Trail (RTH Balmoral Guiding) 1:02:36 [3] 10.64 km (5:53 / km) +132m 5:32 / km
shoes: Pegasus 30 (blue/grey)

RunBalmoral 10K in reverse. Small diversion to appreciate stunning Lochnagar views.
Feeling not too bad after yesterdays efforts.

Note

Great weekend for first go at RTH guiding. Weather could barely have been better. Would have been nice to nip up Lochnagar this afternoon but don't think the body would have coped too well.

Saturday Nov 8, 2014 #

Trail (RTH guiding Balmoral) 2:33:00 [3] 26.24 km (5:50 / km) +400m 5:25 / km
shoes: Pegasus 30 (blue/grey)

Another fun day at Balmoral.
A group of 6 that turned to 3 when 3 ran off the front.
RunBalmoral 15 miler + extra to return to Garbh Allt iron bridge.
Castle, out pretty much to Invercauld Bridge, back to Connachat Cottage via iron bridge, then loop round Ripe Hill with a final sting by coming over Craig Gowan.
Lovely day for it.
Garmin expired half way round.

Friday Nov 7, 2014 #

2 PM

Trail (RTH guiding Balmoral) 56:47 [3] 8.96 km (6:20 / km) +239m 5:35 / km
ahr:146 max:170 shoes: Pegasus 30 (blue/grey)

Group of 7.
From castle beside a very full River Dee then up to Alberts cairn and then loop back via Beatrice, and then John Browns statue. Lochnagar clear and the sun even came out. Enjoyable.

Thursday Nov 6, 2014 #

S&C 1:00:00 [3]
shoes: Saucony Progrid (Orange)

Tipping it down so happy that S&C session planned.
Banchory gym.

Wednesday Nov 5, 2014 #

Trail 1:05:00 [3]
shoes: Pegasus 30 (blue/grey)

Nice dose of November sunshine.
"Swedish" forest, Crathes west gate, back along the Dee into Banchory via Platties and KGV park then further along the Dee by the golf course. Back home via Corsee Hill. Easy recovery.
Slight right hamstring soreness. Residue from intervals last night.

Tuesday Nov 4, 2014 #

Warm up/down 20:00 [3]
shoes: Pegasus 30 (blue/grey)

To and from Aboyne Green from Community Centre,

Drills 15:00 [3]
shoes: Pegasus 30 (blue/grey)

On the Green pre-intervals.

Intervals 28:00 [3]
shoes: Pegasus 30 (blue/grey)

2x 1.30/1
4x 3/1.30
2x 1.30/1
Very approx. Felt in control throughout which is the way I intended. Ok.

Monday Nov 3, 2014 #

S&C 1:00:00 [3]
shoes: Saucony Progrid (Orange)

RM session.
Good to see BP there already.

Trail 1:05:00 [3]
shoes: Pegasus 30 (blue/grey)

From Easter Balmoral recceing RTH route for the coming weekend.
Along the Dee behind the castle, then the track SE between the hills, then up and over the hill via Alberts cairn then Beatrice's. Back through RTC green start.
Really nice route and good to have AT's company.

Sunday Nov 2, 2014 #

Orienteering 30:00 [3]
shoes: XTalon 212

Putting some tapes out on indistinct rides before MAROC training at Dess and collecting them in after. Lovely day but colder later on.
Good turnout.
40 adults and juniors with 8 coaches.

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