Training Log Archive: SarahDIn the 30 days ending Nov 30, 2009:
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| 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 | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Monday Nov 30, 2009 #
Pilates 1:00:00 [1]
Another good session
Sunday Nov 29, 2009 #
Running warm up/down 40:00 [3]
Parked at Shooting Greens. Ran down to the river then did pace run along the bank, then back up the same way. Freezing northerly wind. Didn't have enough kit on and no gloves and barely got warm even when running hard. First snow shower of the winter started just after I finished.
Running tempo 20:00 [5]
Ran out for 10' hard, then turned round and just managed to beat my time on the way back in 9:57.
Stretching 15:00 [1]
Saturday Nov 28, 2009 #
Mountain biking 1:20:00 [2]
Tired this morning. Easy bike ride from Dinnet - Ballater with J and E, lunch and then back. Feeling on the edge of cold the whole time.
Stretching 15:00 [1]
Friday Nov 27, 2009 #
Running 2:15:00 [3]
Hill of Fare with J. Parked at the W gate and ran up the big track onto the hill. Felt pretty strong and found myself in the bizarre position of running away from J who was suffering from 2 hard days. Worked hard on the hills and felt pretty good running out along the top. Reached the mast at the E end in ~75', then realised it was going to be a long way back and I was knackered. Took the L track below the mast and dropped down to the track round the bottom. Unfortunately this has been badly trashed by forestry and was knee deep in water and mud and largely un-runnable. Jog-walked for 10' or so before reaching the junction with the other track off the hill, where thankfully things improved. Slow plod back from there - not running away from J any more. Very tired by the finish, but good effort.
Stretching 15:00 [1]
Thursday Nov 26, 2009 #
Running intervals 30:00 [5]
5 x 4' + 2' on roads round H'head, Craigton Rd. Went better than I thought it would at the start. Mentally exhausted but legs ok.
Running warm up/down 18:00 [2]
Before and after intervals
Stretching 15:00 [1]
Wednesday Nov 25, 2009 #
Note
(rest day)
Long day in Embra.
Gutted to miss first round of the DNC at Cambus.
Gutted to miss first round of the DNC at Cambus.
Tuesday Nov 24, 2009 #
Running intervals 40:00 [5]
Went along to DR for the first time in ages. 20 x 1' + 1'. Set out to do 15, then hung in for the last 5. Kept pace with Warren who kept me working. Good turnout.
Running warm up/down 30:00 [3]
Round Aboyne before and after intervals.
Stretching 15:00 [1]
Monday Nov 23, 2009 #
Running 37:00 [3]
Round the woods and fields from home. Didn't feel too bad.
Pilates 1:00:00 [1]
Good session. Balance seemed better - maybe reflects improvements in ankle niggles etc.
Sunday Nov 22, 2009 #
Cross-country race 24:30 [5]
Crathes x-country. Painful as ever, but must be good for me....
Running warm up/down 40:00 [2]
Checked out the course before and jogged round the woods after with J.
Stretching 15:00 [1]
Saturday Nov 21, 2009 #
Note
(rest day)
Looked like the morning would see the best of the day, so persuaded E to go for a walk. From Birsemore round the loch, up the Fungle and back down the other side in 1:50 or so.
Friday Nov 20, 2009 #
Running 2:10:00 [3]
Long run with J. From Tower of Ess to the Guard, R up the Fungle and over towards Birse Castle. R at the top and over the hill and big bog to the top of the Firmounth. Back down and along the bottom of Glen Tanar. Felt tired but reasonably strong on the hill. Hard work and chilly into a headwind in places, but nice run.
Stretching 15:00 [1]
Done early. Won't feel like it after going out tonight.
Thursday Nov 19, 2009 #
Note
(rest day)
Slept really badly again last night - not sure what these circuits are doing to me.
Wednesday Nov 18, 2009 #
Running warm up/down 15:00 [3]
Short warm-up run round Banchory before circuits
Circuits 50:00 [4]
100% effort this week. Just about survived.
Stretching 15:00 [1]
Tuesday Nov 17, 2009 #
Running intervals 24:00 [5]
Intervals at H'head on the measured 500m. Did 2 x 4 x 500 off 3' with 3' between sets. Times were 1:51, 2:04, 1:59, 2:15, 1:58, 2:15, 1:58, 2:18.
Pretty dreadful but there was a brisk headwind on the "uphill" leg and I wasn't getting enough recovery. First proper intervals for a few weeks so shouldn't expect too much.
Pretty dreadful but there was a brisk headwind on the "uphill" leg and I wasn't getting enough recovery. First proper intervals for a few weeks so shouldn't expect too much.
Running warm up/down 24:00 [2]
To and from H'head
Stretching 15:00 [1]
Monday Nov 16, 2009 #
Running 31:00 [3]
Recovery run round the woods from home. Legs don't feel too bad - no damage just tired. Felt good over the weekend with no niggles ;-}
Pilates 1:00:00 [1]
Abdominals feel like they've worked hard. Right glute wasn't kicking in on side kick with band. Reckon this might be the cause of some of my niggles.
Sunday Nov 15, 2009 #
Orienteering race 1:04:00 [5]
VHI Individual Eyam Moor. Really enjoyed this race. Tough terrain - some monster heather and seriously vertical greasy slopes - don't know how many times I went down on my bum. Reasonable technical race. Wobbled at 5 - shape on the ground didn't seem well mapped and control was further down the bank than seemed to be shown. Hesitated on the way to 9 - map had me puzzled and the slope down to the control was suicidal (not sure what the W60s thought). Tried to push hard from 11-13 which may have been a mistake as I started to lose things at 16 - went off line crossing all the ridges and missed ~1min. Tried to get things back together but was really tired and took a stupid route to 18. Calves were cramping by this stage and tweaked my ankle on the way to 19, then got totally confused near the control ~ 1'+ Still pretty happy with my run. Finished 2nd, 2' down on Jen.
Not Scotland's day - luck just not on our side this weekend. Could all have been very different.
NB - looking at the splits now I see that I fell apart worse than I realised at the end losing 3.5 mins from no 16
Not Scotland's day - luck just not on our side this weekend. Could all have been very different.
NB - looking at the splits now I see that I fell apart worse than I realised at the end losing 3.5 mins from no 16
Running warm up/down 20:00 [2]
Decent warm-up today. Walked back from the finish.
Saturday Nov 14, 2009 #
Orienteering race 30:00 [5]
VHI relays at Longshaw. Well - what a fiasco. Was meant to be anchoring one of our top 2 teams with Ben, Donald and Chris, running the last short leg. Unfortunately Ben, meant to be on long 1st leg was issued with a short leg map and returned after 18' at which stage Donald was still warming up and plugged into his earphones. After a hasty change Donald, meant to be on the medium leg, disappeared on the long leg. Decided it was best for me to swap with Chris to run the missing medium leg 3rd, so had a hasty over-hyped warm-up before deciding I needed to focus more on calming down.
Once I got going I ran pretty clean with only a few little hesitations in some rather under-mapped terrain and came back to hand-over to Chris in a close 4th. Unfortunately Chris was up against some strong younger runners on last leg and did well to bring us back in 6th - I reckon pretty impressive considering we'd all run the wrong legs. Pretty sure I'd have had a chance to fight it out with Liz and Jen for the lead if we'd run the right legs.
The mess-up was the organiser's error and I'm afraid it did really spoil my day.
Once I got going I ran pretty clean with only a few little hesitations in some rather under-mapped terrain and came back to hand-over to Chris in a close 4th. Unfortunately Chris was up against some strong younger runners on last leg and did well to bring us back in 6th - I reckon pretty impressive considering we'd all run the wrong legs. Pretty sure I'd have had a chance to fight it out with Liz and Jen for the lead if we'd run the right legs.
The mess-up was the organiser's error and I'm afraid it did really spoil my day.
Running warm up/down 15:00 [2]
Rather less than satisfactory race prep.
Stretching 10:00 [1]
Friday Nov 13, 2009 #
Orienteering 27:00 [3]
Short technical session round Bell Wood. Not certain I found more than half the "controls" but flowing nicely. Ditches are a bit wide.
Thursday Nov 12, 2009 #
Note
Didn't sleep well last night - felt over-stimulated. Maybe a bit dehydrated too. Legs don't feel too bad so far - fingers crossed.
Orienteering 33:00 [3]
Short technical training on Dess contour only.
Stretching 15:00 [1]
Wednesday Nov 11, 2009 #
Circuits 50:00 [3]
Maroc circuits session. Seriously worried about writing myself off for the weekend, not having done circuits for a long time, so took this as gently as is possible. Still felt like a good workout - would definitely be a good supplement to weekly training. Fun.
Stretching 15:00 [1]
Calves felt tight after circuits - gave them a good stretch on top of usual.
Tuesday Nov 10, 2009 #
Running 22:00 [3]
Couldn't be bothered to go out at lunchtime but managed to drag myself out for a short run in the late afternoon and felt much better for it. Legs felt fine.
Running intervals 5:00 [4]
Did 5 x 30" + 30" efforts in the middle of the run to get my legs moving quicker.
Stretching 15:00 [1]
Monday Nov 9, 2009 #
Note
(rest day)
Feeling tired. Need to recover well for next weekend.
Knee a bit stiff - will be fine in a day or two
Knee a bit stiff - will be fine in a day or two
Sunday Nov 8, 2009 #
Orienteering 15:00 [2]
Shadowing Abi at junior training. Good warm-up. Abi Oing well.
Running 1:00:00 [3]
Back home from Sluie cross-country. Took in a few controls to check Ewan K was still happy out in the forest. Then out onto the fields, across the Torphins road and up the KoN house drive. Through fields, scrappy forest and pheasant land to the Pitmurchie road at the far side of KoN, up to the W-Rs then back through the woods. Nice run. Feeling ok, but had a bit of a bad fall cracking my R knee off a rock. Feels ok now, just a bit bruised.
Stretching 15:00 [1]
Knee a bit too sore to bend for some stretches
Saturday Nov 7, 2009 #
Mountain biking 1:10:00 [3]
Cycled from Dinnet - Ballater and back along the railway with J and E on tag-along. Brisk pace all the way and a bit of race to finish. Lovely day but cold on the bike - need to find some better gloves for E. Enjoyed hot choc and scone in Ballater.
Stretching 15:00 [1]
Friday Nov 6, 2009 #
Running 1:53:00 [3]
Long run with J. Started on S Deeside road between Creag Ghiubhais and Creag nam Ban. Ran up Creag Ghiubhais first - one of my fav spots with a magic ancient dwarf pine forest on the top. A bit heavy through the heather for a short section, but otherwise good going. From the top descended to the track up the Girnock. Followed this S to the end of the Sgor an h-lolaire ridge, then up the fence line and back N along the ridge to Creag nam Ban. Dropped off to the W and picked up a great little path that took us back to the path along the N base of the hill to the car.
Nice run. Definitely feeling better for a rest day yesterday. A few niggles but nothing too distracting.
Nice run. Definitely feeling better for a rest day yesterday. A few niggles but nothing too distracting.
Stretching 15:00 [1]
Thursday Nov 5, 2009 #
Note
(rest day)
See if a rest today lets me have a better run tomorrow than usual for Friday
Wednesday Nov 4, 2009 #
Running 42:00 [3]
Steady round H'head - on the golf course for a change. Beautiful day. Feeling a bit down in the dumps before I went out, but much chirpier now. Kept a decent pace and felt pretty good.
Stretching 15:00 [1]
Tuesday Nov 3, 2009 #
Running intervals 24:00 [4]
Wanted to do some intervals but was a bit worried about aggravating my bum niggle, so decided to try some at 80% and see how they went. Did 8 x 2' + 1'. Focussed on running relaxed and they felt fine. Dodged the puddles on the roads rather then swimming through mud round the forest.
Running warm up/down 17:00 [2]
To and from H'head. Managed to catch a gap in the rain.
Stretching 15:00 [1]
Monday Nov 2, 2009 #
Running 35:00 [2]
Gentle run from home with J. Along the track, down to the river, upstream over the Dess Burn and on to the plantation. Return by the back road and the field. Dee was impressive - passed it's peak, but we still had to climb the bank in a few places to get through. Dess Burn had been over the wee bridge too.
No bum spasms - fingers crossed.
No bum spasms - fingers crossed.
Pilates 1:00:00 [1]
Discovered where my "sore" bit is when i tried to do clams with the band. Reckon it's the hamstring insert (lifting muscles?). Clams was ok without the band as glutes kicked in properly.
Sunday Nov 1, 2009 #
Orienteering 1:00:00 [2]
Control hanging for junior training. Out before breakfast and the rain. Really impressed at how the youngsters kept going despite the weather. Managed to get E to (sort of) join in too.
Still got a bit of a pain in the bum - occasional spasms during control hanging
Still got a bit of a pain in the bum - occasional spasms during control hanging
Stretching 15:00 [1]
Guilted into it by J