Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: olsoran

In the 31 days ending Dec 31, 2014:

activity	#	time	miles		km		+m
Trail	11	12:52:17	72.97	(10:35)	117.43	(6:35)	3015
Orienteering	3	3:30:59	2.73		4.4		180
S&C	4	3:05:00
Warm up/down	9	2:03:43	6.06		9.76		269
Trail / Terrain Run	1	1:55:00	9.47	(12:09)	15.24	(7:33)	605
Trail / Road Run	3	1:42:26	5.78		9.3		214
Intervals	3	1:32:00	3.7		5.96		87
Walk	1	1:30:00	12.05	(7:28)	19.4	(4:38)	845
Swim	2	55:00	0.62		1.0
Road Running	2	52:23	6.2	(8:27)	9.97	(5:15)	142
Drills	2	11:00
Total	32	30:09:48	119.59		192.46		5357

2:47

0:00

» now

Wednesday Dec 31, 2014 #

Warm up/down 10:00 [3]
shoes: Saucony Progrid(Blue)

Jog up and back to/from the gym

S&C 45:00 [3]
shoes: Saucony Progrid (Orange)

Much needed.

Tuesday Dec 30, 2014 #

2 PM

Warm up/down 20:37 [2] 2.68 km (7:42 / km) +107m 6:25 / km
ahr:149 max:172 shoes: Pegasus 30 (blue/grey)

Loop west of the Corsedardar road then easy up to the edge of the forest before the open hillside of Toms cairn.
With c&k

Intervals 32:00 [5] 5.96 km (5:22 / km) +87m 5:00 / km
ahr:153 max:175 shoes: Pegasus 30 (blue/grey)

What a great place for an interval session: track between the gates on the Toms Cairn ridge. Pretty much 3 mins between them.

8 x 3mins/1mins with k.
Great late afternoon colours with low angle sun going down. Pleased to keep the session consistent.

3 PM

Warm up/down 25:00 [2] 3.7 km (6:45 / km) +85m 6:04 / km
ahr:130 max:147 shoes: Pegasus 30 (blue/grey)

Up to Toms Cairn and then back to the road.
with c & k.

Monday Dec 29, 2014 #

Walk 1:30:00 [3] 19.4 km (4:38 / km) +845m 3:49 / km
ahr:102 max:157

with t & k
Carn an t-Sagairt Mor from Invercauld. Out and back the same way.
Cloudless sky; lovely snow; only saw two other folk all day.
Moving for 4.30.

Sunday Dec 28, 2014 #

Note

"I don't get colds" has got a cold. Good to have a days rest anyhow. Not sick though.

5 PM

Road Running 31:08 [3] 4.99 km (6:14 / km) +72m 5:49 / km
ahr:121 max:151 shoes: Pegasus 30 (blue/grey)

Best laid plans and all that.
Tempted out by c for a late loosener.
Platties, KGV and Corsee Hill.

Saturday Dec 27, 2014 #

Trail 1:30:52 [3] 13.74 km (6:37 / km) +242m 6:05 / km
ahr:134 max:174 shoes: Pegasus 30 (blue/grey)

Maroc run from Dess.
-5 at the start and didn't get much warmer, but lovely morning and great turnout of young and old, d, c & k included.

Down to the Dee from JM and SD's then a very varied loop back through the horse place. Back up, ending with a nice loop in Dess woods. Mostly new ground for me. Hung at the back for a while with sick AC and JC...a Christmas bug.

All the better for some sustenance and pleasant social at Garden Cottage after.

Note

Late afternoon wander up to Loch of Leys with t and c. Making the most of it before they build on it.

Friday Dec 26, 2014 #

10 AM

Warm up/down 11:13 [2] 1.69 km (6:38 / km) +11m 6:26 / km
shoes: Pegasus 30 (blue/grey)

Down to the Fun Run with d, c & k.

11 AM

Road Running race (Banchory 5k Fun Run) 21:15 [5] 4.98 km (4:16 / km) +70m 3:59 / km
ahr:159 max:177 shoes: Pegasus 30 (blue/grey)

Ran it with c and k.
Paced the hill very well, also with JeMa, AMa and a couple of other folk. Catching folk steadily after that...home stretch a wee bit quicker and also with RMcM and TR. Minor detour up a wrong street...only a few seconds. Bit of ice here and then but not much to worry about.
Very enjoyable.

12 PM

Warm up/down 11:53 [3] 1.69 km (7:02 / km) +66m 5:53 / km
shoes: Pegasus 30 (blue/grey)

With d,c & k back home up Mount Street and through Captains Wood. feeling good.

Thursday Dec 25, 2014 #

12 PM

Trail 30:00 [3] 5.4 km (5:33 / km) +80m 5:10 / km
ahr:138 shoes: Pegasus 30 (blue/grey)

With d, c & k.
Glen O'Dee with lovely low sun. Nice out.
Didn't feel like more though.

Wednesday Dec 24, 2014 #

Trail 1:00:47 [3] 10.32 km (5:53 / km) +141m 5:31 / km
ahr:143 max:174 shoes: Pegasus 30 (blue/grey)

with c&d
Loch of Leys, Drumshalloch, loop in Crathes, Tillybrake.
Feeling tired and energyless

Tuesday Dec 23, 2014 #

Warm up/down 15:00 [3]
shoes: Pegasus 30 (blue/grey)

Before and after DR session - with c & k

Drills 5:00 [3]
shoes: Pegasus 30 (blue/grey)

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

DR session on the Green.

Hmm..think this DR session needs some better structure. Didnt feel it was a good session tonight with the short intervals being too short and sharp for the cold weather. Perhaps asking for trouble.

Also rest periods were somewhat unknown although maybe there was a rationale. with no disrespect to DH who stepped up to the plate.

Monday Dec 22, 2014 #

Note
(rest day)

Might have got out if I hadn't sat still on the M74 for two hours.

C • lovely 1

Sunday Dec 21, 2014 #

Trail 53:49 [3] 6.84 km (7:52 / km) +426m 6:00 / km
ahr:135 max:161 shoes: Pegasus 29 (red)

Morven too distant for the solstice run so planned on Pendle instead. Except Lancashire was doing its best to replicate Aberdeenshires best hooley and making a pretty good job of it. Didn't fancy it but seen far worse on Morven so..

Up from Barley. Above Ogden Reservoir, Barley Moor and to the top. Lower fields were a mud path and Pegasus totally unsuitable but all I brought down. Once on the hill the path was much better and with the wind on the back it was almost pleasurable. Not sure I agreed with the women I met who said it was better than Christmas though. Maybe one of the Pendle witches.

Hard on the quads and knees down the staircase to Pendle House. Took the road back into Barley. Good to get out..as always..after.

Saturday Dec 20, 2014 #

10 AM

Trail 1:00:15 [3] 9.34 km (6:27 / km) +191m 5:51 / km
ahr:143 max:176 shoes: Pegasus 30 (blue/grey)

Leisurely MAROC run at Burn O'Vat. Cut off to keep it short with a long drive thsi afternoon and yesterdays run in my legs.
Very icy but great turnout.

Friday Dec 19, 2014 #

3 PM

Trail 59:17 [4] 11.25 km (5:16 / km) +154m 4:56 / km
ahr:156 max:170 shoes: Pegasus 30 (blue/grey)

With d & k.
Loch of Leys, Drumshalloch, Tesco, loop on Crathes trails and back via Hill of Banchory. and a right old pace for me it was too.

Thursday Dec 18, 2014 #

Note

Sneaking a rest day whilst folk are away.

C • sciver! 2

Wednesday Dec 17, 2014 #

Warm up/down 5:00 [3]
shoes: ORoc 340

Pre DNC. Not enough.

Orienteering race (DNC 4 Raemoir) 56:59 [4] 4.4 km (12:57 / km) +180m 10:45 / km
shoes: ORoc 340

Managed this week slightly better but quite a lot of small misses. Nothing major. Still rough and tough but always a nice touch when registration and download is in a hotel.
Forgot the Garmin again.

Tuesday Dec 16, 2014 #

Warm up/down 15:00 [3]
shoes: Pegasus 30 (blue/grey)

To and from Aboyne Green for DR session.

Drills 6:00 [3]
shoes: Pegasus 30 (blue/grey)

Intervals 30:00 [4]
shoes: Pegasus 30 (blue/grey)

Deeside Runners session on Aboyne Green
12 x 1.25 / 1.35 (including jog back) approx 12x380m
Holding back slightly to go carefully on hamstring but very consistent. Slight niggles towards the end but ok.
Nice to have d and k for family company.

Monday Dec 15, 2014 #

9 AM

Trail 52:07 [3] 7.58 km (6:53 / km) +194m 6:06 / km
ahr:136 max:177 shoes: Pegasus 30 (blue/grey)

It's going to be tough to wimp out of runs this Christmas. Too many running "guests". Hence RMs S&C session was usurped by the prospect of Toms Cairn with k. Stunning morning with sun just above Kerloch and Clachnaben.

Out and back from memorial stone, then a small loop above Finzean House. Feeling tired and needing a rest.

Sunday Dec 14, 2014 #

Trail 54:55 [3] 9.79 km (5:37 / km) +141m 5:14 / km
ahr:148 max:170 shoes: ORoc 340

Glen Tanar. Two bridges loop. Very icy. Slung in a couple of quicker km in the middle. Nice afternoon.

Saturday Dec 13, 2014 #

9 AM

Trail 1:32:57 [3] 14.93 km (6:14 / km) +360m 5:33 / km
ahr:142 max:170 shoes: Pegasus 30 (blue/grey)

Maroc run from Scolty cp. Usual long loop via the back way up Scolty, the col, up towards Shooting Greens, down the single track and back along the rirver. Very icy and should have worn dobs. Lovely morning and great views over the back.
In the good company of AT, JMa, TR and JR.

Friday Dec 12, 2014 #

Swim 30:00 [3]

Banchory pool
Getting it together slowly. Feeling more efficient.

Thursday Dec 11, 2014 #

Trail / Road Run 39:30 [2]
shoes: Pegasus 30 (blue/grey)

Shuffled around Glen O'Dee paths as I felt I needed to get last night out of my legs. Not feeling at all lively.

Wednesday Dec 10, 2014 #

Warm up/down 10:00 [3]
shoes: ORoc 340

Down the Deeside Way to the start. Worried that I was wearing too much..4 layers. I wasn't.

Orienteering race (DNC3-Shooting Greens) 1:30:00 [4]
shoes: ORoc 340

Forgot to start the Garmin. Maybe just as well. I was completely shocking from the first to the last ..that I found.

Being Shooting Greens it was difficult though, both technically and physically. Heavy snow flurries too. Huge misses at each of the first three. 4,5, 6 and 7 were OK but 8 I never did find. Went in from the top and bottom,. JW was there at the same time. In spite of the layers started to get cold and needed the soup and chilli so we cut our losses.

Think I need to re learn how to do Night O!

Tuesday Dec 9, 2014 #

12 PM

Trail / Road Run 36:37 [3] 6.51 km (5:37 / km) +123m 5:08 / km
ahr:140 max:168 shoes: Pegasus 30 (blue/grey)

Glen O'Dee. Kept to the nicer drier paths. A fair bit at a good tempo. Again felt good.

Monday Dec 8, 2014 #

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

Banchory gym and the jog down.

Sunday Dec 7, 2014 #

Trail / Terrain Run 1:55:00 [3] 15.24 km (7:33 / km) +605m 6:18 / km
ahr:147 max:178 shoes: XTalon 212

Maroc Talent Squad Sondagsbana at Altcailleach.
Snow in Ballater and snow in Altcailleach.
Very enjoyable corridor map run through some bits I'd never been in before and plenty of true windblown grot too. Up to my waist in an icy stream in the first 2k woke things up. With Jenny and John Ma mostly whilst d ran off into the distant blue yonder. Great Deeside views from Craig of Loinmuie - a new one on me.
Well pleased at how strong I still felt at the end.

Saturday Dec 6, 2014 #

S&C 20:00 [3]

Friday Dec 5, 2014 #

Trail 49:44 [3] 8.41 km (5:55 / km) +113m 5:32 / km
ahr:145 max:174 shoes: Pegasus 30 (blue/grey)

Hill of Banchory and a loop in Drumshalloch. Lovely day. Feeling good.
With d.

Swim 25:00 [3] 1.0 km (25:00 / km)

Banchory Pool.

Thursday Dec 4, 2014 #

Note
(rest day)

Wednesday Dec 3, 2014 #

Orienteering (countesswells DNC) 1:04:00 [4]
shoes: XTalon 212

Didn't enjoy this one. Long time since I've been here....and....

Was 10 in the right place? 11 from 10 seemed very odd.
Then went 18, 20, 19, 20. Second week in a row I've gone round a loop the wrong way. Muddy bike tracks were pretty manky too.

Nice night though and the veg chilli was excellent.

C • #10 5

Tuesday Dec 2, 2014 #

Trail 2:47:34 [3] 19.83 km (8:27 / km) +973m 6:47 / km
ahr:133 max:177 shoes: Pegasus 30 (blue/grey)

Lochnagar and not a cloud in the sky. With AndyT and d.

More of a breeze than we expected on the way up and very cold it was too. Snow of varying depths from half way up to the Meikle Pap bealach. Once up the Ladder and into the sun all was good again. Fabulous day with great conditions up top. Quick chat with Neil McLean who we met on the summit then back down Glas-Allt. A little skittery in places with ice on the path but nothing too significant.

Top day.

C • Isn't retirement a bitch! 2

Monday Dec 1, 2014 #

Note

Physio on R Ham.

9 AM

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

RM session. Found it tough this week.

10 AM

Trail / Road Run 26:19 [3] 2.79 km (9:26 / km) +91m 8:07 / km
shoes: XTalon 212

Balnagowan. Short recce of white/yellow for CCup in March.

« Earlier | Later »