Training Log Archive: SarahDIn the 28 days ending Feb 28, 2015:
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Saturday Feb 28, 2015 #
Note
(rest day)
Had planned a bike ride with E but got distracted into other things. Probably no bad thing.
Friday Feb 27, 2015 #
11 AM
Running 1:39:00 [3] 17.0 km (5:49 / km) +350m 5:17 / km
Long run with J. From Glencat up onto Lamahip and Craig Lash to bag a couple of cps. Mind over matter as I knew I would be tired from the last few days. Parked half way up the glen, ran out to the farm at the end then up the track over to FoB. This is always a slog and today was no exception, but actually it seemed shorter than sometimes. Turned left at the top and I started to pick up from there. Climb onto Lamahip was ok, then able to push up the next wee section onto Corybeg. A mix of terrain and path across to Craig Lash, then back down the big track to Glencat. Flagging a bit going back along the road, but overall survived in much better shape than anticipated.
Good run and easy w/e planned now.
Good run and easy w/e planned now.
4 PM
Running warm up/down 23:00 [2] 3.0 km (7:40 / km)
Belated w-d jog over to DAP with J and E to check parking for Sun / Mon. Never got out of first gear.
8 PM
Stretching 15:00 [1]
Thursday Feb 26, 2015 #
12 PM
Orienteering 53:00 [3] 4.2 km (12:37 / km) +200m 10:12 / km
Tech 10 no 2 Birsemore. Rock interpretation and steep ground.
Feeling wappit this morning so this session had to be done focussed if it was going to be slow. Once I got going I actually felt ok and enjoyed it a lot more than I anticipated. Felt I kept pretty much in touch. GPS trace doesn't match that well but I suspect that's as much the map as anything - couple of places where I do believe it though, and once again it's the vaguer slopes that I'm having difficulty with.
Feeling wappit this morning so this session had to be done focussed if it was going to be slow. Once I got going I actually felt ok and enjoyed it a lot more than I anticipated. Felt I kept pretty much in touch. GPS trace doesn't match that well but I suspect that's as much the map as anything - couple of places where I do believe it though, and once again it's the vaguer slopes that I'm having difficulty with.
Running warm up/down 10:00 [2]
Tried to get myself going a bit before starting.
7 PM
Circuits 25:00 [3]
FBX with RM
Strength and conditioning 20:00 [3]
Core - sit-ups, plank etc.
10 PM
Stretching 15:00 [1]
Wednesday Feb 25, 2015 #
Orienteering race 48:00 [4] 5.7 km (8:25 / km) +54m 8:02 / km
DNC at Scolty. Started ok. Wasn't careful enough heading into 4 then didn't know which way to turn (got it wrong). Relocated at big boulder and found small one beyond without control, back to big one and out again, before shambling a bit up the slope and finding it - pretty convinced it was wrong. Was aware of someone behind me after that (AMcM) and got quite badly distracted and lost my flow. Not great route to 6, roundabout route to 7, too long on 8 (seemed a long way from open), muddled into 9 (seemed too far off the hill top) and kind of lost interest after that. More learning points :-)
Tuesday Feb 24, 2015 #
Running intervals 32:00 [5] 5.21 km (6:09 / km) +35m 5:57 / km
8 x 3' + 1' round Loch Kinord. Felt a lot better than I expected, and session went pretty well, despite the interruption of a dog trying to take a lump out of me ("he's never done that before") in the middle of the first rep.
Running warm up/down 20:00 [2]
To start of intervals from Dinnet and back after
Stretching 15:00 [1]
Monday Feb 23, 2015 #
Mountain biking 1:13:00 [2] 20.0 km (3:39 / km)
Snow at low altitude so decided to stick to the low ground and a spin out the DW - from gliding strip to Cambus dairy and back. Into a headwind on the way out and taking care on white and glistening bits, but a lot more enjoyable than I expected.
Sunday Feb 22, 2015 #
Orienteering race 59:42 [5] *** 8.27 km (7:13 / km) +135m 6:40 / km
spiked:20/23c
Crathes Brown. Plan for today was to practice control flow - codes, descriptions, site visualisation and exit route. Was a good course to practice this on as it was fast and furious. Not too well planned tbh, but served its purpose. Did pretty well in terms of flow and it translated into a really good overall performance. Once or twice had only looked at exit as I approached control, but was still able to keep moving smoothly. Could only have found another 1' or so. Pipped JC and just behind JW, so happy with that.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
Before start. Mingin' after.
Saturday Feb 21, 2015 #
Running race 21:59 [5] 5.0 km (4:24 / km)
Hazlehead park run. No great expectations from this other than a good workout. Legs felt like lead and the incline was a mountain. Should have worn gloves as hands never warmed up. In the circumstances really chuffed with my time. Lungs really sore after - guess I worked as hard as I could.
Running tempo 24:00 [2] 4.0 km (6:00 / km)
Decent w/u and d.
Stretching 15:00 [1]
Friday Feb 20, 2015 #
Orienteering 56:00 [3] **** 5.06 km (11:04 / km) +136m 9:45 / km
spiked:11/13c
Tech 10 training 1 Dinnet - judging height on up and down slope legs. Good wee session. Mostly Oing really smoothly with good map contact and picking up the detail. Bad mistake on no 4 - too high and missed control by ~40m then ran off edge of map before relocating back at crag to north (-3:15). Otherwise deviated a bit off best line on 5, 9 and 13 but spiked controls ok. Ran past 12 thinking I was at a different boulder before doubling back (would have seen kite). Straight line distance +12.4%
Feeling a bit heavy legged at start but ok once I got going.
Feeling a bit heavy legged at start but ok once I got going.
Running warm up/down 24:00 [2] 4.0 km (6:00 / km)
Decent w/u and d before and after session. Bagged the board walk cp on w/u.
Stretching 15:00 [1]
Thursday Feb 19, 2015 #
Note
(rest day)
Much needed rest day. Busy in the garden though.
Wednesday Feb 18, 2015 #
Orienteering race 1:01:00 [4] 6.8 km (8:58 / km) +90m 8:25 / km
DNC Glen o' Dee. Still thrashing too much and making stupid mistakes. Physically felt a lot better than expected.
Running warm up/down 8:00 [2] 1.25 km (6:24 / km)
Before start
Tuesday Feb 17, 2015 #
X-country skiing 2:55:00 [2] 21.0 km (8:20 / km) +550m 7:22 / km
Best laid plans to zap out to Fagerhoi and back somewhat foiled by pistie beasties deciding to have a lie in. Thin layer of fresh snow on the tracks was actually really nice but a bit slow going. That and the boy was tired (he's done well). The sun came out to give some nice views and shortly after we turned back we met not one but 2 beasties. Had a good zap back with some more skating practice.
Just need to figure out now how to get a bit more skiing in this winter.
Just need to figure out now how to get a bit more skiing in this winter.
Monday Feb 16, 2015 #
11 AM
X-country skiing 1:53:00 [2] 12.0 km (9:25 / km) +275m 8:27 / km
Thick clag again so decided to have a bit of an easier day. Did the Jordbrunnen loop from Skei. Track in great condition and spent much of it practising my skating at least on the flatter bits. Started coming together not too badly. Felt pretty good physically after a decent refuel last night. Last section back from Sor Skei hadn't been pisted and so was icy again and much less fun.
3 PM
X-country skiing 1:07:00 [2] 8.2 km (8:10 / km) +240m 7:08 / km
Back out again in the afternoon for a short loop round the route 5/6 tracks. Practising skating again. E decided to give it a go too - I'm in real trouble once he cracks this
8 PM
Stretching 15:00 [1]
Sunday Feb 15, 2015 #
11 AM
X-country skiing 1:05:00 [2] 8.0 km (8:08 / km) +200m 7:13 / km
Weather forecast sadly right. Thick damp mist and a cold breeze. Set off down to Austlid on a different track to Fri, but unfortunately were ahead of the pistie beastie and conditions were really quite tricky with an icy crust on the piste. Retreated to the fjellstue in Austlid to review the gps beastie tracker, by which time he had more or less done all the trails. GPs watch hadn't charged properly so tried logging to Strava from my phone for the first time. Seemed to work pretty well although I think distance is a slight overestimate.
1 PM
X-country skiing 2:35:00 [2] 20.0 km (7:45 / km) +600m 6:44 / km
Restarted from Austlid on much better track conditions although still pretty dreich and bugger all visibility. Did the Bjorga loop to the south then headed back to Skei via the track over Kyrakampen. Fair old climb. The boy was beasting for much of the day and it was hard work at times to stay with him. Might need to review the level 2 effort. Imagined some nice scenery and views. All tired by the end.
8 PM
Stretching 15:00 [1]
Saturday Feb 14, 2015 #
10 AM
X-country skiing 3:00:00 [2] 18.4 km (9:47 / km) +530m 8:33 / km
Beautiful morning but forecast for next few days not great so keen to make the most of it. Circuit of Skeikampen, round the back first then up onto the top from the North end. Descent back down via ski cafe. Great skiing and views. Memorable.
3 PM
X-country skiing 1:50:00 [2] 14.6 km (7:32 / km) +350m 6:44 / km
Headed out again with J to do a loop round the Nisjuvatnet. Nice roller coaster route on the way out, then faster blast back. Then popped down to the shop to top up supplies. Brilliant but pooped and very hungry by the end.
8 PM
Stretching 15:00 [1]
Friday Feb 13, 2015 #
X-country skiing 3:00:00 [3] 22.0 km (8:11 / km)
From Skeikampen to Austlid, round the Gullroa loop then back by upper track to Skei. Skiing great on lovely tracks but thick mist all day so no views. Lots of achey bits now, especially upper body.
Stretching 15:00 [1]
Thursday Feb 12, 2015 #
Note
(rest day)
Travelling
Wednesday Feb 11, 2015 #
Orienteering race 1:08:00 [4]
DNC Glen Dye. Hmm - not v impressive. Need to get my act together over the next 6 weeks.
Tuesday Feb 10, 2015 #
Running intervals 32:00 [4] 5.0 km (6:24 / km)
8x3'+1' round Loch Kinord. Still some nasty icy bits on the track which interrupted flow. Tired hence effort 4 rather than 5. Culmination of a couple of hard weeks so not too worried. Just DNC now until Fri. No wee extras planned.
Running warm up/down 28:00 [2] 4.5 km (6:13 / km)
Jog to start of intervals, then back at the end. Pottering on the way back by the loch which had an icy calmness today.
Stretching 15:00 [1]
Stiff. Have noticed achilles are tighter than usual - will keep an eye on them and massage.
Monday Feb 9, 2015 #
Road cycling 52:00 [2] 16.1 km (3:14 / km)
Easy spin into Banchory via Craiglash and Glassel. Another gorgeous morning and some warmth in the sun.
Running 25:00 [1]
V easy with after school club. Nice run on a lovely afternoon though.
Sunday Feb 8, 2015 #
Running warm up/down 25:00 [2]
At Cambus. W-u with TS, jog to pick up a few controls, then jog round the middle loch a couple of times with J before doing some intervals.
Running intervals 15:00 [5]
6 x laps of the middle loch at Cambus. Splits ranged from 1:47 to 1:53 off a 2:45 cycle. Felt good to sneak this in after training.
Note
Lunch at the Bothy in Ballater, then it was looking so nice that J and I had a wander up Craigendarroch to bag cp54.
Stretching 15:00 [1]
Saturday Feb 7, 2015 #
Orienteering 25:00 [2] 2.2 km (11:22 / km)
Control hanging for training at Cambus. Didn't take long with J and E's kind help.
Note
Short stroll up Mill Maud to bag cp87
Friday Feb 6, 2015 #
Running 1:50:00 [3] 10.5 km (10:29 / km) +408m 8:46 / km
First Fri long run with J for a long time! First job of the day was to hunt for my compass at Cambus. Spent 10' looking without success so I suggested abandoning - at which point J immediately found it at his feet :-)
After that we were on a DR 2015 challenge mission to Crannach hill, Tullich shooting range and Tullich monument. Headed up the track along the side of the burn and then onto the side of the hill. Progress from there was slow with some deep snowfields to wade through. Cracking views from the top though - I've always had a really nice run up on this hill. Then back S along the ridge to the top of the crags, from where we scrambled down into Tullich gorge through some rough stuff. Easier going back from there by path and the DW.
After that we were on a DR 2015 challenge mission to Crannach hill, Tullich shooting range and Tullich monument. Headed up the track along the side of the burn and then onto the side of the hill. Progress from there was slow with some deep snowfields to wade through. Cracking views from the top though - I've always had a really nice run up on this hill. Then back S along the ridge to the top of the crags, from where we scrambled down into Tullich gorge through some rough stuff. Easier going back from there by path and the DW.
Thursday Feb 5, 2015 #
Ski Touring 1:00:00 [2]
Had hoped conditions might allow for a hill climb in mid Deeside, but not to be, so headed up to Glenshee. Feeling a bit low on energy so playing around really, getting to know my kit better. Managed to get the skin faffing down to 3-4'. Snow conditions variable.
Wednesday Feb 4, 2015 #
11 AM
X-country skiing 1:02:00 [2] 6.07 km (10:13 / km) +132m 9:13 / km
So I got my 10cm of snow, which meant time to try and reinstate some Dess loype. Down the DW towards Kinker (fab - think E will be skiing to school tomorrow), up to W-R (ok) then edge of road (not v good and balling up) to go back into the woods at the top gate. Down 1/3 way towards DAP (nice) then left back over the hill (mosty ok until last couple of descents = rock skiing). Then round again for another lap. Could just do with another 10cm....
6 PM
Orienteering race 1:09:00 [4] **** 7.37 km (9:22 / km) +100m 8:46 / km
spiked:8/12c
DNC at Cambus. Started off smoothly enough 1-3, then while taking my gloves off on the move I managed to drop my compass. Spent a couple of minutes looking for it but in dark snowy heather didn't stand much chance, so decided just to plough on without. A lot of the legs were quite easy to simplify and had easy aps. Biggest error at no 7, hit green strip as planned but then came out at the wrong angle and onto the wrong knoll. Figured out what had happened and headed to the NW, but didn't go far enough and lost confidence. Eventually relocated off cairn to SW and back more or less to same spot. Also errors at 4, 5, 8. Enjoyed it all the same and was actually really good practice to navigate without a compass. Noticeable that I was much more attacking in my running and physically felt pretty good.
Running warm up/down 5:00 [2]
Tuesday Feb 3, 2015 #
11 AM
Running hills 30:00 [5] 3.5 km (8:34 / km) +185m 6:47 / km
3 sets of 5 x 1'+1' on DW hill from bridge to power line top. Jog back part way between each rep and back to bridge between sets. Good session, feeling strong. Only set out to do 12. Bit of snow on track but not a problem going uphill.
Running warm up/down 28:00 [2] 4.0 km (7:00 / km)
W-u before reps, jog back between sets and short jog at end.
2 PM
X-country skiing 1:00:00 [2] 6.5 km (9:14 / km)
A couple of laps of Ballater golf course and riverside path. New playground for me. Was good and there had been some other skiers out, so trails to follow in places. Could just do with another 10cm or so. Maybe not Norway but a good warm-up for it.
8 PM
Stretching 15:00 [1]
Stiff
Monday Feb 2, 2015 #
12 PM
Running 25:00 [2] 4.0 km (6:15 / km)
Steady round the woods. Feeling pretty well recovered but low on energy.
4 PM
Running 15:00 [2]
After school club
Sunday Feb 1, 2015 #
Walking 2:00:00 [1]
Ben Lomond on a beautiful winter's day with J and E. Plenty of ice axes and crampons in evidence, but dobs were just the biz. Clear blue skies, great views and soft snow that was a joy going both up and down. 2h to the top and 1:15 or so back down, with a fair bit of running - especially down the nice snow fields.