Training Log Archive: SarahDIn the 30 days ending Sep 30, 2011:
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Friday Sep 30, 2011 #
Running 2:27:00 [3]
Broad Cairn from Glen Muick. Up the zig-zag track and along the plateau then back by the diagonal path to the top if the loch. Fab day - cloud was clinging to the tops at the start but cleared fairly quickly. Not feeling bouncy but managed to run most of the hill very slowly. Helped back by a strong tail wind.
Stretching 15:00 [1]
Thursday Sep 29, 2011 #
Strength and conditioning 40:00 [2]
5' bike, 5' row + weights
Pilates 1:00:00 [1]
Lots of strength stuff.
Wednesday Sep 28, 2011 #
Running 35:00 [3]
From Potties out the N track and back over the hill. Tired but got going after a while. Crazy balmy warm wind for the end of September.
Stretching 15:00 [1]
Tuesday Sep 27, 2011 #
Stretching 15:00 [1]
1 PM
Running hills 20:00 [5]
2 x sets of 5 x 1' + 1' with jog part way back and 3' jog back between sets. On hill above DAP. Felt good!
Running warm up/down 24:00 [2]
Decent warm-up and shorter jog back from hills.
7 PM
Running 46:00 [3]
Snatched a last session at Glen T. Brisk 2 bridges struggling to keep up with the pace maker. Felt light headed before half way and wasn't sure I'd make it back. Nice evening though - very mild.
Monday Sep 26, 2011 #
Running 26:00 [3]
Short lap of Dess Woods. Legs not too bad.
Strength and conditioning 35:00 [2]
5' row and usual weights circuit.
Stretching 15:00 [1]
Sunday Sep 25, 2011 #
Orienteering race 1:02:00 [5]
SOL at Glen Dye - short brown. Went pretty well but got a bit sloppy and tired towards the end. Back and knee felt fine. Excellent leg massage after and legs feel much rejuvenated except for niggle in inner left hamstring again (same as after Cambus).
Running warm up/down 10:00 [2]
Not enough warm up but got away with it.
Saturday Sep 24, 2011 #
Note
(rest day)
Good day gardening and trampoline building. Back and R knee sore by the end though.
Friday Sep 23, 2011 #
Running 1:45:00 [3]
From Culfork Strathdon up Scraulac and Mona Gowan with J. Feeling really crap - legs, lungs and head weren't working. Could easily have given up but stuck at it and managed to run most of the hill very slowly. Not helped by a strong headwind either.
Need a bit of chilling time this w/e, but afternoon of lots of over- excited kids to face first.
Need a bit of chilling time this w/e, but afternoon of lots of over- excited kids to face first.
Stretching 10:00 [1]
Thursday Sep 22, 2011 #
Running 30:00 [3]
Wee run on the way back over the slug. Short of time, but very pleasant up a river valley and back the same way.
Strength and conditioning 30:00 [2]
Bit minimalist but was too mentally drained for more.
Stretching 15:00 [1]
Wednesday Sep 21, 2011 #
Note
Intended to go to the Gramp sprint but didn't fancy the drive across town and feeling drained anyhow.
Tuesday Sep 20, 2011 #
1 PM
Running 28:00 [3]
Short loop of H'head.
7 PM
Running intervals 30:00 [5]
Intervals at Glen T with DR. Pyramid 1',2',3',4',4',3',2',1' with 1' recovery and 2' after the 4s. Going steady. First full set in a long while.
Running warm up/down 20:00 [3]
To and from start of intervals. Finished intervals back near bridge, so fairly short warm down. Lovely night but dusk by the end. Back to Aboyne next week.
10 PM
Stretching 15:00 [1]
Monday Sep 19, 2011 #
Strength and conditioning 40:00 [2]
5' row, 2x2 sets lunges, ham curls, quad lifts, calf raises, sit-ups and some upper body stuff
Sunday Sep 18, 2011 #
Note
Rubbish night in the hostel - feeling stuffed up. Not sure if it was just dust or a cold, but didn't feel very sprightly hanging training kites at Tullochgribben, but then I never do at 8:15.
Orienteering race 1:14:00 [5]
Brown course at Anagach. Still one of the best forests. Really enjoyed it although planning was a bit disappointing. Missed a few minutes near the end trying to run too hard and losing focus. Felt surprisingly ok running and pretty strong on the hills.
Stretching 15:00 [1]
Legs feeling pretty good. Hopefully no after effects like last w/e.
Note
Mosie bites starting to come up all over. Little b*gg**s
Saturday Sep 17, 2011 #
Orienteering 1:15:00 [3]
Various bits of control hanging and collecting at Achlean. Lovely forest, worst mosies ever - not great for standing around coaching :-(
Friday Sep 16, 2011 #
Running 1:52:00 [3]
With J from Knockburn Loch across to Bogendreip and out the track round the back of Kerloch. Up to the summit, then straight back down the big track to Knockburn. Felt the gym in my legs but managed to run almost all of the hill albeit slowly. Feeling a bit heady too - hope it's not a cold coming on. Good run for a fairly grot day.
Thursday Sep 15, 2011 #
Strength and conditioning 45:00 [2]
10' row, machines and weights
Pilates 1:00:00 [1]
Wednesday Sep 14, 2011 #
Running 20:00 [2]
Wee jog round the woods with J but still feeling whacked, so cut short. Left hamstring much better, but right knee niggling instead.
Stretching 15:00 [1]
Tuesday Sep 13, 2011 #
Running 50:00 [3]
Left hamstring still feeling a bit tweaky, so went for a steady plot at Glen T. 2 bridges as usual with E for company. Hamstring eased off a bit, but generally feeling whacked.
Stretching 10:00 [1]
Monday Sep 12, 2011 #
Note
(rest day)
Need some R+R. Lots of tweaky bits after yesterday, especially left inner hamstring.
Sunday Sep 11, 2011 #
Orienteering race 1:13:00 [5]
SOL at Cambus. Short brown. Pretty clean to 8, missed 9 by 30", then was too low at 10 (almost off map). Caught by BD at 13 which was a bit distracting but stayed pretty clean until 20 - could see control but didn't think it was mine. Then headed as if running from 21 to 20 - doh. So, a few minutes missed in total. Enjoyed it but tired by the end.
Running warm up/down 15:00 [2]
Lots of running around after kids but not much of a proper warm up as such.
Stretching 15:00 [1]
Saturday Sep 10, 2011 #
Mountain biking 1:15:00 [1]
With E from Cambus bridge. Crossed to S Dee and followed the new path through Torphantrick woods and on towards Ballater. Hasn't been surfaced beyond the edge of the woods, but mostly reasonably ridable until joining an old track and fine from there. Back from Ballater by the Deeside Way. Nice wee circuit. Out for a good bit longer in total.
Friday Sep 9, 2011 #
Running 1:30:00 [3]
with J from Birsemore road by loch, out to big Birse forestry track, up onto Carnferg, down the back and return by the Fungle. Legs feeling tired from gym (especially quads and calfs) but put my head down and worked steadily up the hill. Run back down felt fine. Although tired, felt kind of solid and strong. Damp and a bit raw.
Will need an easier week next week.
Will need an easier week next week.
Stretching 15:00 [1]
Thursday Sep 8, 2011 #
4 PM
Strength and conditioning 40:00 [2]
Usual mix
8 PM
Pilates 1:00:00 [1]
Good session
Wednesday Sep 7, 2011 #
Orienteering race 23:50 [4]
Sprint O at H'head. Great fun - nicely planned. Ran past 9 and had some problems finding the entrance to the maze after 19 ;-{ Once inside ran headfirst into Roger and got my lace tangled in the fence. Lost ~1' to RH on the leg. Looking at the map again now, am pretty sure there's an error in the map of the maze too - might have to be really sad and go and check one lunchtime! Map would benefit from a sprint spec re-survey too. Good blast though.
Running warm up/down 20:00 [2]
Out to H'head from Craigiebuckler and back again after.
Stretching 15:00 [1]
Tuesday Sep 6, 2011 #
Stretching 15:00 [1]
1 PM
Running 28:00 [3]
Steady round H'head.
7 PM
Running intervals 18:00 [5]
6.5 x 2' + 1' with DR round the 2 bridges. Broken up by cutting a couple short to chum E, so did an extra 2 on the end. Felt like I was moving pretty well.
Running 34:00 [3]
To start of intervals and back from end at a brisk pace set by E on the bike.
Monday Sep 5, 2011 #
Strength and conditioning 45:00 [2]
Usual mix of weights + 10' on rower
Sunday Sep 4, 2011 #
Orienteering 1:10:00 [2]
Checking controls at Crathes and collecting a few in after. Magic day - enjoyed lounging in the sun with nothing to do most of the time. Bit of DOMS in the quads but otherwise not too bad.
Stretching 15:00 [1]
Saturday Sep 3, 2011 #
Mountain biking 1:00:00 [1]
Easy ride with J and E from Kinker to Shooting Greens and back. Kept in low gear up the hill and never had to work too hard. Hardly saw a sole - all up at Braemar I think.
Friday Sep 2, 2011 #
Running 2:40:00 [3]
Lochnagar with J. Went up by Glas Allt and back down the tourist track for a change. Legs felt tired from the gym but gradually improved towards the middle of the run. Pretty quiet up there and clear on the tops. Good run.
Stretching 15:00 [1]
Thursday Sep 1, 2011 #
1 PM
Running 30:00 [3]
Short hilly loop of the woods including two climbs.
4 PM
Strength and conditioning 40:00 [2]
Mixture of machines and free weights + 5' rower
8 PM
Pilates 1:00:00 [1]
Wasn't sure how this would work after the gym but went ok.