Training Log Archive: olsoranIn the 31 days ending Oct 31, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||
Thursday Oct 31, 2013 #
Trail / Road Run 42:00 [3]
shoes: Pegasus 29 (red)
Golden paths at Hazlehead. Tracks in good nick albeit covered in autumn leaves. Steady with a 12 minute tempo in the middle. Felt really good. Reminded me what impact a day off or two can have. Great weather.
Wednesday Oct 30, 2013 #
Note
Taking a couple of days off. Not a lot of time anyway and probably will do more good than harm.
Tuesday Oct 29, 2013 #
Note
Miss DR session for MAROC meeting.
Monday Oct 28, 2013 #
S&C 41:00 [3]
shoes: Reebok Premier RoadPlus
Sunday Oct 27, 2013 #
Trail / Road Run 1:21:00 [3]
shoes: Pegasus 29 (red)
Didn't fancy Tyrebagger O so went rom Corsedardar memorial through Caper enclosure high up, then wandered on a few stalkers paths before taking the usual tracks down to the Glen Catt road and Ballogie. Toiled back up the hill to the car. Feeling weary today.
Saturday Oct 26, 2013 #
Trail 44:15 [3]
shoes: Pegasus 29 (red)
Stopped off in Anagach on the way home. Fairly relaxed intervals 1/1, if such a thing is possible, whilst T ran steadily. No idea how many...8-10 I guess.
Friday Oct 25, 2013 #
Note
In need of a rest
Thursday Oct 24, 2013 #
Walk 1:45:00 [3]
Maol Chean-dearg (933) from Coulags Bridge with T. Tops clear just about and hill completely to ourselves. Great Torridon views. Out for about 5.30.
Wednesday Oct 23, 2013 #
Trail 56:00 [3]
shoes: Pegasus 29 (red)
Evil day. Running through puddles for half of it. Colder wind now too. Over to Balmacara and back. Proud of myself for getting out in it. Nice paths though and would be a lovely rain when not in lashing rain. Feeling ok and legs loosening a bit. Need to do some hamstring stretches mind.
Tuesday Oct 22, 2013 #
Trail 1:07:00 [3]
shoes: Pegasus 29 (red)
Achnandarach via Loch Achaidh na h-Inich up to the mast on Carn a ' Bhealaich Mhoir. Steep and slow but great middle distance views over Plockton and beyond. Serious DOMS. Ran most of it with T.
Monday Oct 21, 2013 #
Walk 2:30:00 [3]
Poor weather forecast for later in the week so in spite of early morning rain went for it and really glad we did.
With T. From near Doruduain near Morvich. Fiery colours. Benin Fhada (1032) via Alt Choinneachain. Constantly changing cloud but clear on top. Dropped back down then an impromptu decision to head up A'Ghlas-Bheinn (918) from Bealach an Sgairne since the weather was grand. Great late afternoon light and views. Struggled through the thick forest on the way down hoping the fading light would last long enough. Top day but knackered after the weekend. Out for 7.5 hrs. Saw very few folk in that time.
With T. From near Doruduain near Morvich. Fiery colours. Benin Fhada (1032) via Alt Choinneachain. Constantly changing cloud but clear on top. Dropped back down then an impromptu decision to head up A'Ghlas-Bheinn (918) from Bealach an Sgairne since the weather was grand. Great late afternoon light and views. Struggled through the thick forest on the way down hoping the fading light would last long enough. Top day but knackered after the weekend. Out for 7.5 hrs. Saw very few folk in that time.
Sunday Oct 20, 2013 #
Warm up/down 10:00 [3]
shoes: ORoc 340
Pre SOL
Orienteering 1:04:00 [3] 6.9 km (9:17 / km) +190m 8:09 / km
shoes: ORoc 340
Runners course. Three or four TD5 legs, although one additional long route choice leg to be fair. Disappointing.
Didn't make any nav errors just found the going very tough and difficult to predict. Crossing the marsh twice just to count rides in the chequerboard was a real waste. Could have been so much better. Still, hamstring pretty much held up for third race in two days.. Not to mention the achilles.. Oh yes held up for the ceilidh too.
Great weekend all round.
Didn't make any nav errors just found the going very tough and difficult to predict. Crossing the marsh twice just to count rides in the chequerboard was a real waste. Could have been so much better. Still, hamstring pretty much held up for third race in two days.. Not to mention the achilles.. Oh yes held up for the ceilidh too.
Great weekend all round.
Saturday Oct 19, 2013 #
Warm up/down 10:00 [3]
shoes: ORoc 340
Pre Loch Vaa CC
Orienteering (Loch Vaa CC) 56:40 [3] 6.5 km (8:43 / km) +200m 7:33 / km
shoes: ORoc 340
Clean through 10 then lost 4-5 mins in the tricky stuff. From then on in a train of DonP, Skyhigh,SD, and LC. Fun. As nice a place as ever.
Warm up/down 10:00 [3]
shoes: Pegasus 29 (red)
Pre Grantown race partly with AL.
Orienteering (Grantown Street Race) 25:44 [3] 3.4 km (7:34 / km)
shoes: Pegasus 29 (red)
Good urban forest mix. Overshot one alleyway in the streets and was very hesitant in working out route 12-13 and probably didn't choose best. These races are best left as fill in activities as far as I'm concerned so good this weekend but can't get enthusiastic about urban races on their own.
Thursday Oct 17, 2013 #
Note
Fitech test at work.
All of 10 mins of step ups during it. Not worth logging.
All of 10 mins of step ups during it. Not worth logging.
Wednesday Oct 16, 2013 #
S&C 50:00 [3]
shoes: Reebok Premier RoadPlus
Kept off the weights today - fairly random mixture
Spinning
Skate ski
Stretches
Short fast treadmill
Feeling good
Spinning
Skate ski
Stretches
Short fast treadmill
Feeling good
Note
Flu jab
Tuesday Oct 15, 2013 #
Trail / Road Run 58:00 [3]
shoes: Pegasus 29 (red)
Skipping DR session tonight to avoid antagonising the hamstring so...a steady session with a few strides thrown in late on. Felt reasonably good.
Down to West Burn of Rubislaw, Seafield Ave, Craigton Terr. etc, rough Airyhall Road, toiled up Jacobs Ladder, then joined the usual Hazlehead loop.
Down to West Burn of Rubislaw, Seafield Ave, Craigton Terr. etc, rough Airyhall Road, toiled up Jacobs Ladder, then joined the usual Hazlehead loop.
Monday Oct 14, 2013 #
S&C 41:00 [3]
shoes: Reebok Premier RoadPlus
Usual
Sunday Oct 13, 2013 #
Mtn Bike 1:35:00 [3] 30.03 km (3:10 / km)
Glen O'Dee, Glassel, Craiglash, down through Sluie, Potarch, up to Shooting Greens, back through Blackhall. Good tempo, good circuit, good day. The bracken in Sluie might make it useless for O in summer but it's still a great run through on the bike at this time of year.
Saturday Oct 12, 2013 #
Trail / Road Run 36:00 [3]
shoes: Pegasus 29 (red)
Toms Cairn from Corsedardar memorial. Lovely day, great views. Easy to accommodate hamstring but progressing well.
Friday Oct 11, 2013 #
Trail / Road Run 1:09:17 [3]
shoes: Pegasus 29 (red)
Hazlehead loop plus a few extra bits in the fields to and from. Fairly easy.
Note
More physio on hamstring.
Thursday Oct 10, 2013 #
S&C 1:00:00 [3]
shoes: Reebok Premier RoadPlus
Spinning, 15 mins on treadmill
Usual others.
Hamstring scare over I think/hope. Good physio that man.
Usual others.
Hamstring scare over I think/hope. Good physio that man.
Wednesday Oct 9, 2013 #
Note
Hmm..definitely more than cramp. See how it settles down.
Note
AS physio appt. No real damage done. A few stretches to do. Work it.
Tuesday Oct 8, 2013 #
Warm up/down 12:00 [3]
shoes: Pegasus 29 (red)
To and from Deeside Runners session.
Drills 15:00 [3]
shoes: Pegasus 29 (red)
On the green.
Intervals 35:00 [3]
shoes: Pegasus 29 (red)
1 x 4.30 tempo
10 x 1.30/1.30 approx
Trying to keep ahead of JR And TR amongst others and not let JM get completely away.
Pulled up just before the end of no. 10 with a hamstring twinge. Hope it was cramp. Not sure.
Skipped the final 4.30 tempo and returned the short way.
10 x 1.30/1.30 approx
Trying to keep ahead of JR And TR amongst others and not let JM get completely away.
Pulled up just before the end of no. 10 with a hamstring twinge. Hope it was cramp. Not sure.
Skipped the final 4.30 tempo and returned the short way.
Monday Oct 7, 2013 #
S&C 41:00 [3]
shoes: Reebok Premier RoadPlus
Usual variety
Note
One or two musings on Wood of Easter Clune whilst fresh in the memory:
• It was fun planning on what was essentially a brand new area – and an area that most people, whilst finding it tough, seemed to appreciate.
• It was a challenge to get course lengths right in an area with so much variety and with so many different types and speeds of runnability – and with no history of use. Oleg reckoned sub-70 was doable on the Black so the target time of 67 mins, was possibly not really much too ambitious. On reflection though one or two courses were clearly too long, given the physicality. That said, in a SOL there is a wide range of abilities entered for some courses and the spread of times obviously depends on who actually turns up. The Short Brown, Green and Short Green were maybe candidates for being somewhat shorter. The Blue incidentally, I was worried would be too short – but that turned out about right – thanks Sasha, and other M16s!
• One control I possibly wouldn’t use again – although as it happens this actually isnt one that I had any fear might cause an issue before hand. I’m not letting on which one this is. Need to get out and check it again sometime.
• I wish I'd taken all of the TD5 courses into the far NW corner where the excellent semi-open, marsh and tussocky grass land is. It was an error of judgement not to give every TD5 course that pleasure.
• It would have been nice to take some courses down to the Water of Avon on the south side. It’s lovely down there but unfortunately it suffers from man-eating bracken in the summer.
Roll on another excellent Deeside forest next month – Inver.
• It was fun planning on what was essentially a brand new area – and an area that most people, whilst finding it tough, seemed to appreciate.
• It was a challenge to get course lengths right in an area with so much variety and with so many different types and speeds of runnability – and with no history of use. Oleg reckoned sub-70 was doable on the Black so the target time of 67 mins, was possibly not really much too ambitious. On reflection though one or two courses were clearly too long, given the physicality. That said, in a SOL there is a wide range of abilities entered for some courses and the spread of times obviously depends on who actually turns up. The Short Brown, Green and Short Green were maybe candidates for being somewhat shorter. The Blue incidentally, I was worried would be too short – but that turned out about right – thanks Sasha, and other M16s!
• One control I possibly wouldn’t use again – although as it happens this actually isnt one that I had any fear might cause an issue before hand. I’m not letting on which one this is. Need to get out and check it again sometime.
• I wish I'd taken all of the TD5 courses into the far NW corner where the excellent semi-open, marsh and tussocky grass land is. It was an error of judgement not to give every TD5 course that pleasure.
• It would have been nice to take some courses down to the Water of Avon on the south side. It’s lovely down there but unfortunately it suffers from man-eating bracken in the summer.
Roll on another excellent Deeside forest next month – Inver.
Sunday Oct 6, 2013 #
Orienteering 1:00:00 [3]
shoes: ORoc 340
Putting out the track controls and taking in a load at the west end late on. Got to be worth an hours effort. Also a bit of a jog up onto the moorland to watch a few folk. Nice day for it. I need a beer.
Note
Best bit is that the achilles are well and truly sorted. Touch wood.
Saturday Oct 5, 2013 #
Orienteering 1:00:00 [3]
More controls x 14. Lovely morning. Taped route too. Out for 3 hours.
Warm up/down 10:00 [3]
shoes: Pegasus 29 (red)
Before SOUL
Orienteering 39:25 [3] 5.1 km (7:44 / km) +180m 6:34 / km
shoes: Pegasus 29 (red)
Not ideally prepared but so what.
Fun to be competing round Banchory. Don't know how much local knowledge helped. Certainly visited a few parts I've never been to before.
4 mins down is way too much whatever. Fair play DonP.
Felt to have some of the recent activities in my legs but also seemed to be running well at times though. Mount Street was the usual grind though!
Don't think we've ever had a control on the premises before..thanks Jon.
Probably ran about 7-8k...with a lot of climb.
Fun to be competing round Banchory. Don't know how much local knowledge helped. Certainly visited a few parts I've never been to before.
4 mins down is way too much whatever. Fair play DonP.
Felt to have some of the recent activities in my legs but also seemed to be running well at times though. Mount Street was the usual grind though!
Don't think we've ever had a control on the premises before..thanks Jon.
Probably ran about 7-8k...with a lot of climb.
Friday Oct 4, 2013 #
Orienteering 1:30:00 [3]
shoes: ORoc 340
Wood of Easter Clune. 46 controls out. 25 to go. Three taped routes done, two to go.
Nice day. Bracken a great colour now and dying back. Lot of nice fungi.
Out for 4.30 or so.
Nice day. Bracken a great colour now and dying back. Lot of nice fungi.
Out for 4.30 or so.
Thursday Oct 3, 2013 #
Note
Poor sleep last night. Tired. Better to rest....especially so given the weather.
Wednesday Oct 2, 2013 #
S&C 1:00:00 [3]
shoes: Reebok Premier RoadPlus
20 mins spinning
Usual stretches / free weights etc
15 mins skate ski
General lossening up after last nights session.
Usual stretches / free weights etc
15 mins skate ski
General lossening up after last nights session.
Tuesday Oct 1, 2013 #
Warm up/down 15:00 [3]
shoes: Pegasus 29 (red)
To and from Aboyne Green.
Drills 15:00 [3]
shoes: Pegasus 29 (red)
DR session led by AS.
Many MAROCs again, young and older.
Many MAROCs again, young and older.
Intervals 30:00 [3]
shoes: Pegasus 29 (red)
On the Green,
Something like a reverse pyramid of:
4.5/2
2.5/1
2.5/1
1/1
1/1
2.5/1
4.5/2
But I'm sure that's not quite right. It'll do. Paced it reasonably well.
Something like a reverse pyramid of:
4.5/2
2.5/1
2.5/1
1/1
1/1
2.5/1
4.5/2
But I'm sure that's not quite right. It'll do. Paced it reasonably well.