Training Log Archive: SarahDIn the 30 days ending Nov 30, 2013:
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| 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 | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Nov 30, 2013 #
10 AM
Orienteering 40:00 [3]
Hanging controls and shadowing at Anagach. Wonderful forest.
Felt ok running, but spasms down through my bum / hip walking back to the car.
Felt ok running, but spasms down through my bum / hip walking back to the car.
3 PM
Running hills 12:00 [5]
Wasn't sure I'd be able to do this session as my bum was really giving me some gyp but it eased off on the warm up. 6 x 1' steep hills with jog back recovery. Others did 8 but my legs were completely jellied.
Running warm up/down 15:00 [2]
Along the track to the hill to do some reps and back after.
6 PM
Stretching 15:00 [1]
Friday Nov 29, 2013 #
Running 25:00 [3]
Wee jog from Wild Farm cottage. On my own as I had to pick up C + J. Just went out along the track then turned round and back the same way. Pretty wild but it blew away the cobwebs after a stressful work week.
Strange pain high in my right hip that I first noticed last night - sitting awkwardly on the train I reckon.
Strange pain high in my right hip that I first noticed last night - sitting awkwardly on the train I reckon.
Stretching 10:00 [1]
Going through the perfect 10 with the TS.
Thursday Nov 28, 2013 #
Note
(rest day)
Long day in Embra
Wednesday Nov 27, 2013 #
Orienteering race 54:00 [4]
DNC round 1 at Bell Wood. Mainly smooth and steady run up to no 15 where I missed by 2.5' stopping short before the control and getting confused by the ditches. Other than that a few small wobbles and dubious route choices, but generally happy with the way I was Oing, making positive decisions and trusting my compass. Just need to do all that a bit quicker I guess!
Running warm up/down 8:00 [2]
Not much more w-u than to the start
Stretching 15:00 [1]
Tuesday Nov 26, 2013 #
Running hills 24:00 [5]
Mingin outside, so decided to stay in the woods and do some hills. Short ones to try and overcome my JF plod that I seem to have got so comfortable with. From gate above DAP did 2 sets of 6 x 1' + 1' with jog back part way between each, and back down to the gate between sets. Not fully recovered from the w/e but felt good enough to work hard and get the hr up. Really enjoyed this session. Best quality since pre JF and it made me feel much more +ve about training again.
Running 26:00 [2]
To and from hill reps and jog back between sets.
Stretching 15:00 [1]
Defo feeling more flexible again, even after hill reps
Monday Nov 25, 2013 #
Strength and conditioning 20:00 [1]
Stretching 15:00 [1]
Sunday Nov 24, 2013 #
Orienteering race 1:05:00 [5]
Forvie blue course. Really enjoyed this and felt like I was going ok, all things considered. Lost ~2' on no 9 but pretty clean otherwise, just not as quick as some folk.
10/12 on the 10% challenge - pretty happy with that. Missing legs were 9 and 10, which I banana'd.
10/12 on the 10% challenge - pretty happy with that. Missing legs were 9 and 10, which I banana'd.
Running warm up/down 10:00 [2]
Made myself do a bit of a w-u today. Legs / core felt ok-ish after yesterday.
Stretching 15:00 [1]
Saturday Nov 23, 2013 #
Running 1:55:00 [3]
Had a lovely run with Ben up the Fungle, Glen T etc. Shame about the group run, seems some folk don't understand this concept. To be fair they did wait once at the Guard, only to run off as soon as I stopped to take my top off, then we only ever saw them again in the distance. Split into at least 4 different groups by the end.
V stiff and sore round the core again by the end, and didn't get much of a confidence boost about my fitness with everyone running off, but hey ho - if I stick at it and the core work etc. then hopefully things will come good again.
V stiff and sore round the core again by the end, and didn't get much of a confidence boost about my fitness with everyone running off, but hey ho - if I stick at it and the core work etc. then hopefully things will come good again.
Stretching 15:00 [1]
Friday Nov 22, 2013 #
Strength and conditioning 20:00 [1]
Starting to feel more robust again - not so many niggles
Stretching 15:00 [1]
Thursday Nov 21, 2013 #
Running 53:00 [3]
With J from S Greens down to the river by the wee path down the wall and back by the big tracks. Not exactly feeling bouncy, but ok for the 3rd consecutive day running.
Stretching 15:00 [1]
Wednesday Nov 20, 2013 #
Orienteering 53:00 [4]
DNC "training" at Dess. A wild night and a tough forest - amazing how your back garden can turn into a savage wilderness ;-)) Had the added challenge of J having forgotten to change the control codes - and yes there were some quite close to each other on the two loops. Enjoyed it but a good reminder of why Night O always knackers me in.
Hoping to run tomorrow - will be interesting to see how I feel.
GPS scores for "straight line" legs: 3/13 <10%, 10/13<15%
Hoping to run tomorrow - will be interesting to see how I feel.
GPS scores for "straight line" legs: 3/13 <10%, 10/13<15%
Stretching 15:00 [1]
Tuesday Nov 19, 2013 #
Running warm up/down 22:00 [2]
To and from the green
Drills 10:00 [3]
Running intervals 18:00 [5]
6 x reps round towards the church then jog back across the green off 3'. Went ok. Got a bit of a cold and haven't done Tues intervals for so long that decided to call it a day at that.
Stretching 15:00 [1]
Monday Nov 18, 2013 #
Running 15:00 [2]
Running around at athletics including some sprints.
Strength and conditioning 20:00 [1]
Same as yesterday.
Stretching 15:00 [1]
Legs feeling quite flexible again
Sunday Nov 17, 2013 #
Note
Decided to avoid running today. Walked round to pick up a few controls after junior training.
Strength and conditioning 20:00 [1]
Roll downs, hundreds, shoulder bridge, clams, side bends, plank.
Stretching 15:00 [1]
Saturday Nov 16, 2013 #
Orienteering race 1:14:00 [4]
Dinnet Muir test event. Set myself the 10% challenge as my target for the day (all legs < 110% of straight line, unless non straight route optimal). Think I achieved it on most legs. Mistakes were at 2 (crossed ditch further E than I thought), 3 hesitant, 7 got confused by re-entrant after crossing track, 9 bananed the end of the leg, 12 bounced off road and slight overshoot.
Fantastic terrain but tough going. Was out earlyish and on my own the whole time, which was great. Can't wait until the full area is mapped ;-)
Stiff around the core by the end again, and R foot tendon seized up again after.
After downloading GPS trace found I actually only scored 9/16 in the 10% challenge. Something to work at.
Fantastic terrain but tough going. Was out earlyish and on my own the whole time, which was great. Can't wait until the full area is mapped ;-)
Stiff around the core by the end again, and R foot tendon seized up again after.
After downloading GPS trace found I actually only scored 9/16 in the 10% challenge. Something to work at.
Running warm up/down 20:00 [2]
Long jog / walk in and out to start, but didn't run that much of it.
Orienteering 20:00 [2]
Hanging some extra controls for TD5 training at Balnagowan. Slow hobbly stumble round the woods. Out for 40'
Stretching 15:00 [1]
10/10
Friday Nov 15, 2013 #
Running 1:25:00 [3]
Got dropped off by J at the track just beyond the gliding strip heading up to Braeroddach. Followed this to join the wee path from Balnagowan then over the spur and down towards Loch Davan. Path kind of disappears on the other side, but picked up 4x4 line down to the farmhouse. Onto Dinnet Muir and round by the hut circles near Loch Davan, along to the witches house, dragonfly bog and up to meet J at the pull-in on the BoV road.
Felt ok once I'd got warmed up, until ~40' in and going down through terrain, then my whole core got v stiff and awkward again. After that it was a bit of a hobbly plod. This is getting to be quite a problem that I need to do something about. Going to try and do some more regular S+C for the core to see if that helps.
Felt ok once I'd got warmed up, until ~40' in and going down through terrain, then my whole core got v stiff and awkward again. After that it was a bit of a hobbly plod. This is getting to be quite a problem that I need to do something about. Going to try and do some more regular S+C for the core to see if that helps.
Strength and conditioning 15:00 [1]
Roll downs, hundreds, clams, side bends and plank.
Will try and do this 3-4 times each week and see how that helps.
Will try and do this 3-4 times each week and see how that helps.
Stretching 15:00 [1]
Thursday Nov 14, 2013 #
Circuits 1:00:00 [3]
Good session. Mostly felt ok.
Stretching 15:00 [1]
Wednesday Nov 13, 2013 #
Running intervals 20:00 [4]
10 x 1'+ 1' reps round H'head. Taking them a bit cautiously, but legs feeling generally ok.
Running warm up/down 25:00 [2]
To and from start / end of intervals. Started tightening up towards the end - right hip stabiliser sore again.
Stretching 15:00 [1]
Seized up quite badly after run. Feeling a bit better after stretching.
7/7 ;-)
7/7 ;-)
Tuesday Nov 12, 2013 #
Running 12:00 [3]
Headtorch down the track and back up the DW with E. Good to get a short blast of fresh air after a long day. Hopefully back to DR intervals next week.
Stretching 15:00 [1]
Monday Nov 11, 2013 #
Mountain biking 1:30:00 [3]
Made the most of the in-service day to go over to Glenlivet and check out the new bike trails. Did two loops of the blue trail (~9km). Really enjoyable tracks with nothing technical on the blue, but lots of nice roller-coaster ups and downs. Challenged E at the start of the second loop to see how fast we could do it (39'), which was a bad move, but certainly gave me a good workout.
Looking forward to trying the 22km of the red trail next time.
Never thought about my quad until half way through the second loop, by which time it had taken a good thrashing.
Looking forward to trying the 22km of the red trail next time.
Never thought about my quad until half way through the second loop, by which time it had taken a good thrashing.
Stretching 15:00 [1]
Feeling good if tired.
Sunday Nov 10, 2013 #
Orienteering 54:00 [4]
Inver green course. Plan was to take it carefully and test out the quad. Set off really steady keeping a watch on the terrain, but managing to maintain good map focus too. Was less cautious once I got going and pushed quite hard on the hills. O was good apart from no 7 where I caught sight of a control on a boulder above me. Could believe that I wasn't high enough, and so got pulled off to the wrong one.
Lovely day again, some fantastic views, great terrain and really enjoyed it. Also very happy that my leg felt fine.
Lovely day again, some fantastic views, great terrain and really enjoyed it. Also very happy that my leg felt fine.
Stretching 15:00 [1]
Feeling pretty stiff around the core after, but legs ok. Lack of terrain running I think.
Saturday Nov 9, 2013 #
Mountain biking 1:30:00 [2]
With E from Banchory to Drumoak on the DW and back the same way. Reccying a bit more of the DW before we have a crack at it in a oner. Beautiful day again and lovely along the river bank, although a few too many dog-walkers at the Banchory end.
C • Oner 1
Stretching 15:00 [1]
Friday Nov 8, 2013 #
Mountain biking 1:20:00 [2]
Easy spin on the bike from Dinnet to Ballater by the DW, back by tracks on the S side to Inchmarnoch, then S Dee rd. Beautiful day and autumn colours still lovely.
Felt good to be out.
Felt good to be out.
Running 16:00 [2]
Same as yesterday in the opposite direction with my new wee training buddy, with a small extra loop on the end. Hamstrings felt a bit tight from cycling, but otherwise ok.
Stretching 15:00 [1]
Thursday Nov 7, 2013 #
Running 13:00 [2]
Leg feeling much better, so time to try a wee jog. Down the track to Rowan Cot and back by the DW, with E's delightful company. Will now wait for tomorrow to see if any adverse reaction. Fingers crossed.
Strength and conditioning 10:00 [1]
Stretching 15:00 [1]
Wednesday Nov 6, 2013 #
Walking 20:00 [1]
More hiking around Lundun.
Very happy to be heading home.
Very happy to be heading home.
Tuesday Nov 5, 2013 #
Walking 20:00 [1]
Plenty of walking today - between KX and UCL x 2 plus a lunchtime breather. Probably 1h plus and no problems with quad. Fingers crossed.
Strength and conditioning 5:00 [1]
Eventually figured there is just about room in my cell to do my exercises, as long as I weave myself round the chair and under the bed.
Monday Nov 4, 2013 #
Note
In the big smoke. Bad day of delayed travel, long meetings and grotty hotel. No time for exercises but a fair bit of enforced walking.
Sunday Nov 3, 2013 #
Walking 20:00 [1]
Brisk walk 10' out and back on the bottom track at Pannanich. A day before the physio prescribed. Feet just about thawed out by the end, after standing around coaching.
Strength and conditioning 15:00 [1]
Saturday Nov 2, 2013 #
Strength and conditioning 15:00 [1]
(injured)
Same as yesterday.
Managed to get 8 years of O maps sorted and filed - a small compensation for not being able to get out. Grim day for the most part anyhow.
Managed to get 8 years of O maps sorted and filed - a small compensation for not being able to get out. Grim day for the most part anyhow.
Friday Nov 1, 2013 #
Strength and conditioning 15:00 [1]
(injured)
Amazing how exciting physio exercise can be when you haven't done anything for a week.
3 x sets of leg raises, knee push and wall squats
Leg feeling a lot improved. Can at least walk up the stairs without pain now.
3 x sets of leg raises, knee push and wall squats
Leg feeling a lot improved. Can at least walk up the stairs without pain now.