Training Log Archive: SarahDIn the 30 days ending Nov 30, 2012:
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Friday Nov 30, 2012 #
Running hills 25:00 [5]
3 x DW hill from bridge to power line. 4:49, 4:48, 4:53 with 5' jog back recovery between. Felt awful but times were 20s quicker than last time and 30s quicker than the first so can't complain, especially after Tues / Wed.
Running warm up/down 35:00 [3]
Extended warm-up with J round the woods and back by the DW. Then a shorter warm-down after hills.
Stretching 15:00 [1]
Thursday Nov 29, 2012 #
Running 28:00 [3]
Along to the garage to pick the car up. Left calf and hamstring both tight.
Wednesday Nov 28, 2012 #
Orienteering race 1:01:00 [4]
DNC round 1 at Tilquhillie. Mixed fortunes - some good bits of O but a few mishaps en route. Ok up to 4. Then tripped up on the path and went down full length with my calf cramping at the same time. Right hand with compass in it landed on a rock making rather a large hole in it (the compass that is). Diverted my route to 5 to go back up the hill and via the car where I had a spare, which probably only cost 1' or so. Then spent most of the rest of the course trying to punch controls with my compass (LH thumb rather than my usual RH bp). Spotted 6 glinting at me in the wrong place so no time lost there. Think I took some poor routes e.g. round to 10 then straight to 11 - should have gone straight to 10 and round to 11. Lost a few mins at 12 where I didn't see the reflector behind the tree and had to relocate off the track junction back to the same spot. Then got stuck in windblow heading to 14.
Physically felt not too bad after last night apart from cramping calfs. Turned out a nice night and great to be out in the dark forests again.
Physically felt not too bad after last night apart from cramping calfs. Turned out a nice night and great to be out in the dark forests again.
Running warm up/down 10:00 [2]
Stretching 10:00 [1]
Tuesday Nov 27, 2012 #
Running intervals 36:00 [5]
With DR. Green well and truly flooded so a pairs relay round the perimeter - 4 x ~5:30 off 8'. Then 4 x 30s sprints to finish. Really good session and felt I was running well.
Running warm up/down 20:00 [3]
Stretching 15:00 [1]
Calfs tight
Monday Nov 26, 2012 #
Running 28:00 [3]
Short trot round H'head to clear the head
Sunday Nov 25, 2012 #
Orienteering 30:00 [2]
Shadowing Joe and Katy at training. Hope they enjoyed it half as much as I did. A really enjoyable session despite the dreich weather.
Running 32:00 [3]
Short run with J round Braes after training. Some nice bits of woodland I've never run through before.
Saturday Nov 24, 2012 #
Orienteering 40:00 [2]
Control hanging at Glen Davan. Lovely day and a great wee area. Ankle still sore around the knuckle but O shoes feel okish.
Friday Nov 23, 2012 #
Running 1:06:00 [3]
Long run from Glen Muick up onto Cairn Leuchan from the S end then back down the N side. New route for me and a good classic hill circuit - steady warm up along the road, good climbing track and a circular route back. Really bitter on top and Lochnagar looked wild.
Running hills 34:00 [4]
17 x 1'+1' up the hill, starting from the top of the forest. First half felt good, second harder.
Stretching 15:00 [1]
Thursday Nov 22, 2012 #
Orienteering 40:00 [3]
Picked up night-o controls. Left it until 2pm by which time rain had stopped. Not moving very fast.
Mountain biking 25:00 [2]
Down to school to meet E and a friend. Impressed (horrified?) that Jack hadn't been up the new track before, despite living in the middle of the village.
Wednesday Nov 21, 2012 #
Orienteering 57:00 [3]
Night O training event at Dess. Lovely night and an enjoyable trot round the woods. Missed no 6 but otherwise clean. Didn't enjoy the slog up the hill to 11. Padded ankle up and was able to run ok but calfs felt tight.
Stretching 15:00 [1]
Tuesday Nov 20, 2012 #
Running 35:00 [2]
Went along to DR but hole in ankle was catching on my shoes and couldn't run in any comfort. Did a couple of laps of the green but by that stage my calf had tightened up from running awkwardly so decided to give up.
Monday Nov 19, 2012 #
Note
(rest day)
Feeling pretty undamaged apart from blistered left ankle
Sunday Nov 18, 2012 #
Running hills 3:16:00 [4]
Happy that the C course was shorter on day 2. Felt surprisingly bright and the hill run went well. Good hard frost on the ground helped and runnability was generally better than day 1 too. Managed to fluff a few minutes on the O section - amazing how hard it is to orienteer when you're knackered - but didn't make any difference to placings. Overall really enjoyed the whole event.
Photos here: http://www.flickr.com/photos/32677799@N02/sets/721...
Photos here: http://www.flickr.com/photos/32677799@N02/sets/721...
Saturday Nov 17, 2012 #
Running hills 3:48:00 [4]
Grampian Mountain Challenge. Excuse for a couple of days in the hills and an escape from responsibility. Packed my kindle and a big bag of goodies as well as plenty of warm kit.
Went pretty well as far as the top of Battock and was up with the C class leaders there, but then started to suffer my usual 3 hour cramp problems and lost time over the last hour. Great day - cold but bright and sunny - and just nice to be out in the hills. Good social atmosphere at the mid point camp and a comfortable enough night in the tent.
Went pretty well as far as the top of Battock and was up with the C class leaders there, but then started to suffer my usual 3 hour cramp problems and lost time over the last hour. Great day - cold but bright and sunny - and just nice to be out in the hills. Good social atmosphere at the mid point camp and a comfortable enough night in the tent.
Friday Nov 16, 2012 #
Running 27:00 [3]
Short trot round the woods. Saving myself for GMC this w/e.
Thursday Nov 15, 2012 #
Note
(rest day)
Busy, busy and tired too.
Wednesday Nov 14, 2012 #
Running 34:00 [3]
Morning run in Reading. Made the mistake of leaving the campus and had to laugh at "wilderness road" with a big queue of standing traffic on it. Campus was pleasant enough.
Monday Nov 12, 2012 #
Running warm up/down 33:00 [2]
Warm-up round the woods with E on his bike. Short jog along the track after hill reps.
Running hills 25:00 [5]
3 x reps of the big hill from the bridge to top of DW. 5:09, 5:08, 5:11 with 5' jog back between. Good bit quicker than last time so happy with that.
Sunday Nov 11, 2012 #
Note
Didn't fancy the idea of stumbling round Raemoir and whacking my knee again, so just shadowed E round his first orange course instead. That was quite rough enough!
Mountain biking 37:00 [3]
Thrash round the woods. Nice ride out past the waterfall now that it's easy to get onto the bottom track. Just a little bit of work on some of the quad bike tracks would make them much more rideable.
Saturday Nov 10, 2012 #
Note
Inflammation on knee has settled overnight and prognosis seems much better today, but going to take it easy for the next day or two.
Mountain biking 54:00 [3]
Late afternoon ride from home, reverse of route with E last w/e. Out by back road to WHW, Bell Wood, Aboyne, and back by DW. Felt good but had a refusal on the hill at the end.
Friday Nov 9, 2012 #
Orienteering 2:00:00 [2]
First planning foray to Loch of Boath. Had planned a ~14km map run, but 15 minutes into the run my feet disappeared into a hidden wet hole and my left knee cap cracked off a tree stump. Very painful. Initially managed to run it off a bit but it gradually seized up until I could barely walk along the track by the end. Not good. So the 14km got a bit compromised, but still saw enough of the forest to realise this is one tough area and going to be really tricky to plan well. Don't remember when I last fell over quite so many times - and that was just walking.
Being positive - it was a really nice drive up there and it was good to have a day out away from everything. Good for the soul at least, if not the knees!
Being positive - it was a really nice drive up there and it was good to have a day out away from everything. Good for the soul at least, if not the knees!
Thursday Nov 8, 2012 #
Note
(rest day)
Short of time. No harm in a bit more rest at the mo.
Wednesday Nov 7, 2012 #
Running intervals 24:00 [5]
8 x 2' + 1' at H'head on tracks. Going ok apart from clicky R knee.
Running warm up/down 24:00 [3]
To and from intervals
Stretching 15:00 [1]
Tuesday Nov 6, 2012 #
Running 46:00 [3]
Lap of H'head. Not feeling too bad and cold not got any worse, but better to play safe than try to do too much.
Sunday Nov 4, 2012 #
Orienteering race 1:25:00 [5]
Cambus o May. Head stuffed full of the start of a cold, so wasn't sure what to do today. Decided in the end to set off on the brown and see how it felt. Surprisingly, all felt good and slipped round the forest without any major errors. Hesitation at 13 and small miss at 14 but basically good and physically feeling comfortable in the terrain.
Stretching 15:00 [1]
Saturday Nov 3, 2012 #
10 AM
Mountain biking 1:00:00 [2]
Beautiful day but a bit too cold for cycling as it turned out! From home to Boddomend to start of Maroc run, then on with E on railway to Aboyne, and back by Bell Wood, WHW etc. E really not happy and I couldn't blame him. Cheered up by hot choc and marshmallows at home. Out for 1:45 or so.
4 PM
Running 28:00 [3]
Felt like I still wanted a bit of a run, so did a lap of the woods, down to the bridge, waterfall, back up and over the hill. Tired on the climbs.
Friday Nov 2, 2012 #
Running hills 26:00 [4]
13 x 1'+1' from BoV car park to top of Cnoc Dubh. Tired and not capable of working at max effort, but must be better than just plodding.
Running 1:18:00 [2]
From Dinnet across to BoV to do hills, then back from Cnoc Dubh round other side of loch. Ran out of energy on the way back and it was a real shuffle.
Stretching 15:00 [1]
Hamstrings v tight - must get back into regular stretching
Thursday Nov 1, 2012 #
Running 36:00 [3]
Caught the last light of a beautiful day. Across the bridge and DW to railway, back to road, Iain's, over the top to P-Bs and back onto the DW again. Hamstring feeling much better today - just a small residual niggle.