Training Log Archive: SarahDIn the 30 days ending Jun 30, 2015:
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Tuesday Jun 30, 2015 #
Mountain biking 1:24:00 [2] 17.0 km (4:56 / km) +315m 4:31 / km
From Keiloch cp up Gleann an t'Slugain as far as the old ruin (cp 20) then back down again at the end of the day. Saw a green woodpecker in the forest on the way back.
Running 3:28:00 [2] 23.2 km (8:58 / km) +900m 7:31 / km
Long cp bagging run from the Slugain up to Dubh Lochan (cp19) then on to the top of Ben Avon (cp21) and back by Creag an Deal Bheag (cp22). Lots of new ground for me. Was hoping for a fine day but the cloud was down, visibility above 900m was dire and the wind was vicious on the tops. Very glad of map and compass, especially approaching the Sneck and dropping off the top of Ben Avon. Just started to relax with the latter when I came across some serious south facing snow fields, with the path / stream disappearing into them. Condition was poor for running shoes (hard-packed with melting surface) and didn't fancy a repeat of my snow bridge episode, so had to contour / climb again to avoid. Eventually managed to get round the end and drop to my descent route along the stream side. Seemed a long way back to the bike from the top end of the Gairn.
Plenty of ptarmigan on the high ground.
Plenty of ptarmigan on the high ground.
Stretching 10:00 [1]
Monday Jun 29, 2015 #
Note
(rest day)
Tired.
Sunday Jun 28, 2015 #
Orienteering race 1:24:00 [5] 9.5 km (8:51 / km) +180m 8:05 / km
Potarch brown. Really just wanted to run today. Consequently O was quite sloppy, but enjoyed the physicality of the course. ~5'+ of errors, primarily in the circle (except for hitting 4 before 3). Felt quite strong running.
Sat in the Dee after - lovely.
Sat in the Dee after - lovely.
Running warm up/down 10:00 [2] 1.4 km (7:09 / km)
Jog to start.
Saturday Jun 27, 2015 #
Running 1:32:00 [3] 12.0 km (7:40 / km) +350m 6:41 / km
From Raemoir up onto Craigrath (cp96) then continued on the track to the bothy. Turned right but didn't want to go too far so found a nice grassy bit and headed down towards the stream. Followed this for a way before crossing and climbing back up to reach the half hoos and a track back. Took 15' of mixed terrain to get to there - not great but it's never been easy to make good circular routes on the Hill of Fare. Lovely day and finally able to run in just shorts and T without carrying any spare kit :-)
Stretching 15:00 [1]
Friday Jun 26, 2015 #
Road cycling 1:49:00 [3] 41.1 km (2:39 / km) +480m 2:30 / km
Home - Potties - Mill of Cattie - Corsedarder - Finzean - Glen Dye loop - Strachan - Shooting Greens - Potties and home. Nice. Legs feeling pretty good.
Thursday Jun 25, 2015 #
Running 22:00 [3] 4.0 km (5:30 / km)
Went up to Knockburn to check out mobile signal for MOBO - non-existant, so headed up to Mulloch for a wee jog instead. Lap of the forest on the tracks which was very pleasant. Legs felt pretty good and tempting to do more, but aware that I need to take it easy this week.
Wednesday Jun 24, 2015 #
Orienteering 55:00 [3] 5.3 km (10:23 / km) +250m 8:24 / km
Checking out mobile reception at Creag Choinnich for MOBO course. Went over the summit to take in cp23. Moving v slowly in the tougher terrain. Struggling with the map on the rocky slope too.
Tuesday Jun 23, 2015 #
Mountain biking 20:00 [2]
Wee trip down to the village and back. R knee sore initially, but eased off. Just a bit low on energy.
Running 42:00 [4] 8.0 km (5:15 / km)
Somewhat swifter than planned trot round the 2 bridges with SR. Legs feeling not too bad.
Stretching 15:00 [1]
Monday Jun 22, 2015 #
Note
(rest day)
Sunday Jun 21, 2015 #
Orienteering race 1:28:00 [4] 9.0 km (9:47 / km) +234m 8:39 / km
Legs felt better than anticipated (biggest damage from the HX is a bruised big toenail) so decided to go out and see how I got on at Dunalistair. Really quite enjoyed it out there, although I was going very slowly through the rough stuff as muscles were too tired to stabilise properly. Made a couple of 1'+ mistakes but mostly quite clean.
Worst pain was when E managed to stand on my sore big toe after the finish :-(
Worst pain was when E managed to stand on my sore big toe after the finish :-(
Running warm up/down 15:00 [2]
Saturday Jun 20, 2015 #
Running race 3:03:00 [5] 31.0 km (5:54 / km) +650m 5:21 / km
Highland Cross (total time 4:40:20 - 11th F).
Got off to an inauspicious start before the event with a bladder infection which threw my confidence into disarray - things I thought I had in control were now unknowns, especially in terms of how I would feel and what state of hydration I'd managed to maintain. Really stressed before the start. The result was that I set off really steadily which was probably no bad thing. Didn't feel at all good on the climb, but once I was up the top I settled down a lot and just keep steadily pushing on, gradually passing quite a lot of folk. Felt the first twinges of cramp in calfs and hamstrings worryingly early, but took some rehydration tablets at Altbeithe. Didn't really expect them to help, so was pleasantly surprised some while later to realise the cramping had vanished. By the yellow brick road I was still feeling strong and running the hills where others were walking, picking up plenty more places. Tired a bit in the last couple of miles and just before changeover my calfs started cramping again - not a promising omen for the bike.
Overall happy with the run time (did 2:50 in 2007)
Got off to an inauspicious start before the event with a bladder infection which threw my confidence into disarray - things I thought I had in control were now unknowns, especially in terms of how I would feel and what state of hydration I'd managed to maintain. Really stressed before the start. The result was that I set off really steadily which was probably no bad thing. Didn't feel at all good on the climb, but once I was up the top I settled down a lot and just keep steadily pushing on, gradually passing quite a lot of folk. Felt the first twinges of cramp in calfs and hamstrings worryingly early, but took some rehydration tablets at Altbeithe. Didn't really expect them to help, so was pleasantly surprised some while later to realise the cramping had vanished. By the yellow brick road I was still feeling strong and running the hills where others were walking, picking up plenty more places. Tired a bit in the last couple of miles and just before changeover my calfs started cramping again - not a promising omen for the bike.
Overall happy with the run time (did 2:50 in 2007)
Road cycling race 1:33:00 [5] 44.0 km (2:07 / km) +300m 2:03 / km
Decent changeover (really helpful marshall assisting with this) and then onto the bike. As anticipated it wasn't long before calf cramp set in. Tried to spin and tried to stretch each calf out individually, but once they both started cramping at the same time there was no option but to stop and try and sort it. Gave them a good rub down then got back on. Riding quite gingerly for a while, but eventually things did seem to settle. From the bottom of the hill got working with another guy, taking turns to lead, and we made good progress passing quite a few folk. Then near Struy another pair came through and the guy I was with latched onto the back of them, but I couldn't manage to hold the pace and got dropped. Worked steadily on my own after that still feeling quite strong, but scared of pushing too hard as I was still getting occasional twinges from the calfs. Tired a bit on the last climb and got passed by a couple of trains, but did manage a final effort to pass 1 lass in the last couple of miles.
Turned out much better than I feared early in the ride and really quite happy with the time (1:28 in 2007)
So overall the race went pretty well, but I am left feeling it wasn't my peak performance and there is plenty of room for improvement still. That's good - it gives me something to work at.
Turned out much better than I feared early in the ride and really quite happy with the time (1:28 in 2007)
So overall the race went pretty well, but I am left feeling it wasn't my peak performance and there is plenty of room for improvement still. That's good - it gives me something to work at.
Friday Jun 19, 2015 #
Running 20:00 [3]
Across the woods to the turning area then 6 x 30" strides then jog back. Legs feeling brighter.
Thursday Jun 18, 2015 #
Running 28:00 [3]
Wee trot round the paths at Bennachie after schools festival. Feeling more rested but not exactly flying.
Wednesday Jun 17, 2015 #
Running 20:00 [2]
Checking controls for schools festival at Bennachie
Mountain biking 30:00 [2]
Down to the village for some milk then back the long way - up to bend in P'murchie rd then fields and woods. Been feeling lethargic. This helped perk me up a bit.
Tuesday Jun 16, 2015 #
Running 48:00 [2]
GT 2 bridges. Feeling rubbish, but think that's just the body gone into pre-race shutdown mode.
Monday Jun 15, 2015 #
Running 20:00 [2]
With the slow group at after school club, but they're coming on...
Sunday Jun 14, 2015 #
Running 1:03:00 [3] 9.0 km (7:00 / km)
From Keiloch cp up to the Fog house (cp 28) then round below the crags on Craig Leek, across the track and up Meall Alvie (cp 30). A few niggles at the start but loosened up ok and running not too bad. Lovely day but temp back to single figures and fresh snow on Lochnagar.
Saturday Jun 13, 2015 #
10 AM
Running race 21:05 [5] 5.0 km (4:13 / km) +65m 3:58 / km
Hazlehead parkrun. pb by 35s. Hot on J's heels on the way out but in a bit of a vacuum on my own behind his group. Pleased with effort and time but going to have to keep it up - E wasn't that far behind at the turn. Sub 21 must be doable.
Running warm up/down 30:00 [2]
Good long w-u with J. Short jog at finish once I was capable. Lungs got a good workout again today.
4 PM
Road cycling 59:00 [3] 19.2 km (3:04 / km) +290m 2:51 / km
Home - Boddomend, over the hill, Lumph, P'murchie and back on the DW. Hoping this will act as a leg loosener after this morning. Enjoyed it and feelin' good!
8 PM
Stretching 15:00 [1]
Friday Jun 12, 2015 #
Mountain biking 50:00 [2] 12.0 km (4:10 / km)
Set off on the road bike but got as far as Rowan Cottage before puncturing (have got a bit blase about going down the bumpy track). Walked back and jumped on the MTB instead. Not feeling full of energy so just went on an easy ride across to Drumgask, WHW, back of Bell Wood, new bridge over the TB in towards Aboyne, then back on the DW. Met J running on the way back so slowed to buddy him back. Only effort was the hill at the end.
Thursday Jun 11, 2015 #
Note
(rest day)
Early morning walk along the Dee. Very peaceful.
Wednesday Jun 10, 2015 #
Running 1:26:00 [3] 9.7 km (8:52 / km) +350m 7:31 / km
Easy run with J from Aberarder, up onto Meall Gorm (cp29) then down into Glen Fearder and across to Auchtavan (cp31). Both of us feeling weary from yesterday's intervals, but enjoying just being out on such a glorious day. One of my favourite parts of Deeside and the botany and wildlife didn't let us down today. Almost trod on an owl which took off from under a tree by my feet and red deer and mountain hare too. Loads of alpine flowers in the rock slabs near the top of Meall Gorm.
Tweaked my R ankle a couple of times - not so smart.
Tweaked my R ankle a couple of times - not so smart.
Tuesday Jun 9, 2015 #
Running intervals 30:00 [5] 5.01 km (5:59 / km) +24m 5:51 / km
Dinnet railway intervals. 5 x 4'+2'. Seasons pb for the session, over 5k for the first time :-) 980, 970, 980, 1050, 1030
Running warm up/down 26:00 [2]
Stretching 15:00 [1]
Monday Jun 8, 2015 #
Road cycling 49:00 [3] 15.3 km (3:12 / km) +285m 2:56 / km
Short and sweet. Over Pitmurchie hill to Torphins and back by S Footie / Leyton hill.
Got a stitch again.
Got a stitch again.
Sunday Jun 7, 2015 #
Running 1:14:00 [3] 10.1 km (7:20 / km) +335m 6:17 / km
Guiding for RTH. From Aboyne Bridge up the Fungle, R at the Guard, L at the big pine, all the way above osprey nest (no one at home) and down by diagonal track through the trees to finish at Braeloine. Really nice run. Easy pace again but steadier today.
Left E at home having a lie in and got back to find freshly baked ginger biscuits :-)
Left E at home having a lie in and got back to find freshly baked ginger biscuits :-)
Saturday Jun 6, 2015 #
Running 4:00:00 [2] 29.1 km (8:15 / km) +985m 7:03 / km
Guiding for RTH. From Keiloch cp, bbq hut, green bridge, Carn t'Sagairt Mor path as far as the shelter at end of landie track (too wild and exposed to go any higher), back down, then high track with detour to Prince's Stone (cp35), joined Ripe Hill track, over the Gelder, then right and over to Loch Muick cp. Very easy paced with a lot of stopping (out for 5:40 total). Walked most of last 10km with guest who was having a bad day. Only a few nasty squalls with a fair bit of sun in-between, but wind too fierce to take in any higher ground.
Felt good for the whole run. Useful to learn that I can keep going for a long time if the pace is easier than my usual. Saw an adder just by the Gelder bridge.
Felt good for the whole run. Useful to learn that I can keep going for a long time if the pace is easier than my usual. Saw an adder just by the Gelder bridge.
Stretching 10:00 [1]
Friday Jun 5, 2015 #
Note
(rest day)
Another day off - not really needed but out all day and long w/e coming up.
Thursday Jun 4, 2015 #
Running 1:02:00 [3] 8.3 km (7:28 / km) +245m 6:31 / km
With J from Cambus car park. Headed out towards Crannach to retrace my steps from a couple of weeks ago when I dropped my camera case. Found it, then returned into Cambus, up the Canters hill and onto Cnoc Dubh (cp70). Back through terrain off the SW side of the hill until we hit the big track again.
Feeling a bit wappit before we set off, but fine once we got into it.
Feeling a bit wappit before we set off, but fine once we got into it.
Wednesday Jun 3, 2015 #
Note
(rest day)
Tuesday Jun 2, 2015 #
12 PM
Running intervals 32:00 [5] 5.4 km (5:56 / km)
Loch Kinord intervals. 8 x 3'+1'. Feeling tired. Slept poorly last night and some frustrations to run off. So, somewhat surprised to find myself passing previous marker points on this session. Encouraging.
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
To start of intervals and back at end
7 PM
Running 1:10:00 [3] 11.0 km (6:22 / km)
Round the old 7-miler at GT with SR, DH and E on the bike. Pace was somewhat kinder than usual but still felt like we were moving quite fast - definitely better effort than I'd have done on my own. Got going much better than I expected after lunchtime intervals. Eventually got dropped on the return but E kept waiting for me which was appreciated.
Good days training. Looking forward to an easy day tomorrow.
Good days training. Looking forward to an easy day tomorrow.
10 PM
Stretching 10:00 [1]
Monday Jun 1, 2015 #
Road cycling 1:11:00 [3] 25.2 km (2:49 / km) +370m 2:37 / km
Home, Craiglash, Glassel, back rd from Campfield, T'phins golf club, P'murchie and DW home. Got a bad stitch climbing the hill to P'murchie. Otherwise good.
Running 5:00 [4] 1.0 km (5:00 / km)
After school club. Got dragged into a couple of head to heads with E. I won.