Training Log Archive: SarahDIn the 31 days ending Jul 31, 2009:
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Friday Jul 31, 2009 #
Orienteering 40:00 [3]
O tech training on Glen Tanar N. Haven't run on this bit of the map since the 6 days in '93. It's showing its age with the open completely choked with broom and a few significant vegetation changes. The main hill is still white though and nice running. No real navigation problems. The 6 days will seem easy after all these training sessions - markers in the forest, up to date maps and properly planned courses.
Running warm up/down 15:00 [2]
Before and after O session
Thursday Jul 30, 2009 #
Note
(rest day)
R+R before the 6 days
On holiday now ;-}}}
On holiday now ;-}}}
Wednesday Jul 29, 2009 #
Running intervals 20:00 [4]
Still not feeling great, but decided a short interval session shouldn't do any harm. Did 10 x 1' + 1' at Hazlehead. Don't think I ever managed to get myself up to full speed, but at least the legs were moving a bit quicker.
Running warm up/down 25:00 [2]
To and from Hazlehead
Tuesday Jul 28, 2009 #
Running 35:00 [3]
Not feeling 100% - achy teeth which is normally a sign of being run down. Don't want to get ill before the 6 days, so just went for a short steady run round Hazlehead. Legs felt OK.
Stretching 15:00 [1]
Monday Jul 27, 2009 #
Note
(rest day)
Sunday Jul 26, 2009 #
Orienteering 1:00:00 [4]
O training at Glen Feardar. Really enjoyable. Felt pretty strong running in the terrain. Made a few small mistakes, but mostly orienteering pretty well
Running warm up/down 20:00 [2]
To start of O and back from finish.
Stretching 15:00 [1]
Saturday Jul 25, 2009 #
Road cycling 52:00 [3]
Feeling pretty lethargic and could easily have done nothing, but managed to drag J and E out for a short bike ride from home. Onto the railway towards Aboyne, R to the Lumphanan bowl and back via the DAP and a quick tea stop as promised to E.
Running 15:00 [2]
Jog along behind E on his bike. Just enough to get the sweat going.
Stretching 15:00 [1]
Friday Jul 24, 2009 #
Road cycling 22:00 [3]
Back home from the garage after dropping off the car.
Orienteering 35:00 [3]
Short control-picky training in CoM. Lost contact a couple of times, but generally not too bad. Caught the back end of the midday monsoon so forest was very wet.
Running warm up/down 15:00 [2]
Before and after O training
Thursday Jul 23, 2009 #
Note
(rest day)
Feeling really tired after the last two days. Was over tired last night and didn't sleep at all well.
Swimming 20:00 [1]
Went for a really easy splash in the swimming pool at lunchtime in the hopes that it might help my legs recover. Also needed something to get me away from the computer for a while. Pool was nice and quiet - very relaxing.
Wednesday Jul 22, 2009 #
Orienteering 45:00 [4]
Gramp summer series at Bennachie. Light green course, so decided to go out and attack it. Unfortunately I was feeling tired and the course was less than inspiring - most controls were orange standard, control descriptions were dodgy etc. Didn't focus well and technique was sloppy. Not really the most useful training session ever.
Running warm up/down 15:00 [2]
Jog to start and after finishing
Stretching 15:00 [1]
Tuesday Jul 21, 2009 #
Running intervals 35:00 [5]
At Glen Tanar with DR. Ran 6 x 2' + 1' round the 2 bridges, jogged to the bottom of the hill off to the left, then did 6 x 1' + 1' up the hill. Felt really negative before and through the first 3 intervals. Off the back behind Andy and Helen and not feeling good. Then somehow things improved and found myself more or less pacing them for the next 3 - much more positive. Behind Helen again on the hills until the last one, but not too far down. Had a good natter with Helen on the way back and felt much more positive - not least for having made myslf go out and do the session.
Running warm up/down 25:00 [3]
To the start of intervals and back from the top of the hill by the mill pond.
Stretching 15:00 [1]
This was a battle. Knew I had to do it, but feeling bloated from guzzling down my tea and generally knackered.
Monday Jul 20, 2009 #
Note
Rest Day
Swimming with E and an evening walk round the woods.
Swimming with E and an evening walk round the woods.
Stretching 15:00 [1]
Sunday Jul 19, 2009 #
Orienteering intervals 35:00 [5]
O intervals at Bell Wood. 15 legs of ~ 1', with 1' recovery at each control. Worked well - had successfully planned it stay in the nicest bits of the wood. Controls were relatively straight forward, so that I didn't gain too much recovery relocating. A bit wobbly in the circle on a few, but stopped pretty much bang on and then relocated to the control site within 10 secs or so. Haven't run as hard in terrain for a while - maybe that's why I've got a sore bum / lower back this evening.
Running warm up/down 25:00 [2]
Warm-up and down before and after O intervals round Bell Wood.
Running 20:00 [3]
Chasing after E on his bike along the Deeside Way from the gliding strip. Can't keep up with him any more, but fortunately he keeps stopping for a rest.
Stretching 15:00 [1]
Saturday Jul 18, 2009 #
Road cycling 55:00 [2]
Cycled with J + E from home over the Pitmurchie road, L to Lumphanan, then back by DAP. Steady pace and nice to get out and catch a break in the rain.
Stretching 15:00 [3]
Friday Jul 17, 2009 #
Running hills 24:00 [5]
12 x 1' + 1' hill reps up the Fungle, R at the Guard and L at the big pine. Felt much better for having had a couple of rest days. Track has been badly washed out by all the recent rain storms and the burn has been flooding over the bank. Drains are completely full of wash out.
From the top of the hill went on to do some......
From the top of the hill went on to do some......
Orienteering 26:00 [3]
training on the complex bit at the top of the Birsemore map above the Guard. Tiny area, but fitted in 10 controls zig-zagging across it. Had to read all the detail to get it right. Very hesitant at times, but flowing better in other bits. Good quality session.
Running warm up/down 35:00 [2]
Added in a loop round the Loch at the start and stopped to pick some chanterelle on the way back. Shame about the rain, but at least it helped keep me cool.
Stretching 15:00 [1]
Thursday Jul 16, 2009 #
Note
Rest Day
Wednesday Jul 15, 2009 #
Note
Rest Day
Tuesday Jul 14, 2009 #
Running intervals 24:00 [5]
12 x 1' + 1' on tracks at Hazlehead. Should have done more but feeling really sluggish. Think I'll take a couple of days off and see if I can train better at the weekend.
Running warm up/down 24:00 [2]
Monday Jul 13, 2009 #
Note
Rest Day
Driving home with E. Short walk down to the Falls of Rogie and some more blaeberry picking.
Driving home with E. Short walk down to the Falls of Rogie and some more blaeberry picking.
Sunday Jul 12, 2009 #
Road cycling 2:00:00 [2]
Cycled with J and E from Braeintra round the coast road to Kyle, via Plockton. Overcast at the start of the day and turned showery by lunchtime. From Kyle decided to pop over the bridge to Skye and the teashop at Kyleakin. Returned to Kyle to catch the train back to Stromeferry, from where we pushed the bikes back up the hill then cruised back to Braeintra. Out all day but only a couple of hours cycling. Fun!
Saturday Jul 11, 2009 #
Note
Wall to wall blue skies all day. Walked with E up to the high point of the track from Achnahinich to Balmacara then picked lots of blaeberries on the way down, before driving over to meet up with J at Balmacara at luchtime so that I could do some....
Orienteering 1:05:00 [3]
... on the first part of the Balmacara map. Really heavy going at the start uphill through bracken, long grass, scattered birch wood and rough ground. Character building stuff, particularly in the heat with flies and clegs buzzing around. Waved at a few of my early 'controls' from a safe distance, but somehow managed to keep pretty good map contact. Fantastic wild untamed feel to the place. After crossing the fence to the area grazed by cattle the going was much easier and the orienteering really pleasant, with THE most amazing views to Skye etc. Felt like I'd hardly run but was totally exhausted.
Road cycling 30:00 [2]
Then a bit of a potter with J and E on the bikes in the afternoon, round Plockton. Felt distinctly wobbly but an ice cream and coffee got me back up the hill to the car.
Friday Jul 10, 2009 #
Running 1:05:00 [3]
Travelled over to the W coast with E, to meet up with J at Balmacara. Feeling pretty washed out but there was time for a run before tea and the weather had cleared up nicely. Headed down the road from the B+B at Braeintra to Achmore, then picked a line up onto Creag Mhaol. Steep, rough, and well vegetated, so little running on the hill itself. From the first top dropped through bracken and birch to a col then picked up a bit of a path through the undergrowth onto the second top and a brilliant viewpoint - E up Loch Carron, N to Bealach na Ba and W to PLockton and Skye. Returned to the col then dropped off to the W. There was a bit of a path but half way down it disappeared into 2+m bracken and it took me 10 minutes or so to cover 100m. After escaping the bracken ploughed through bog myrtle etc before thankfully reaching the road. Jog back up the road suddenly seemed really easy.
Thursday Jul 9, 2009 #
Running 40:00 [3]
Went out to Kingshill with the plan of doing some hill reps, but was feeling very tired. Jogged out to my planned start point and felt a bit better, but still not very bouncy, so decided to go for a steady run instead. Felt much better after 25 minutes or so - shame there's not time for a warm-up like that during lunch break. Enjoyed the run round the edge of the woods and over the top. Hopefully fit some hills in tomorrow instead.
Stretching 15:00 [1]
Done. And now for a glass of vino collapso - I need it.
Wednesday Jul 8, 2009 #
Swimming 28:00 [2]
1km BrS at Hazlehead. Proper swimming for the first time in several years. Good for a change but I'd soon get bored of it.
Pilates 30:00 [1]
Home matwork session
Tuesday Jul 7, 2009 #
Running intervals 24:00 [5]
Had to push myself to go out and do this session. 8 x 2' + 1'. Started on the 500m measured track at Hazlehead, but after 2 reps decided that I was going to depress myself too much there, so continued on round the roads / tracks. Felt tough but worked quite hard and felt good about it by the end.
Running warm up/down 25:00 [2]
To and from Hazlehead.
Stretching 15:00 [1]
Monday Jul 6, 2009 #
Note
Rest Day
Went swimming with Ewan, then paddling once we got home to bail out the back yard.
Went swimming with Ewan, then paddling once we got home to bail out the back yard.
Stretching 15:00 [1]
Sunday Jul 5, 2009 #
Running warm up/down 10:00 [2]
Parked at the N end of Allt Cailleach. Jogged out on the track and road to start a combined hill / O training session.
Running hills 24:00 [5]
12 x 1' + 1' hills up the big track with a steady gradient through Allt Cailleach. Felt sluggish. Hot and sticky again and running into the wind all the way up.
Orienteering 51:00 [3]
From the top of Allt Cailleach ran a course back down through the area. Reasonable technique but a few hesitations in the circle and not confident of all the boulders near the end.
Overall a good session to end the best quality week of training for a while.
Overall a good session to end the best quality week of training for a while.
Stretching 15:00 [1]
Saturday Jul 4, 2009 #
Mountain biking 1:10:00 [2]
Easy cycle ride with J + E. From home out towards Belwade and ILPH. Stopped at the mouth of the Tarland Burn and paddled across to the Dee for a swim - water was lovely and warm and even E sat on a rock and splashed around. Continued to Bell Wood, across the road in Aboyne to the railway and back home. Very relaxed pace until a race up the hill at the end.
Friday Jul 3, 2009 #
Orienteering 1:00:00 [3]
Parked at the bottom of the Cistern track. Jogged up to start O training from the top (14'). Felt like a struggle after last night - my legs haven't been as twitchy in bed for a long time. Started with a short line course on Birsemore Hill then did controls 9-15 on the M21 course from the Scottish Nights. Not going very fast but kept really good map contact and spiked everything confidently. Jogged back down to the car to finish. Good technical session.
Stretching 15:00 [1]
Thursday Jul 2, 2009 #
Running race 20:17 [5]
First Cambus canters for 2 years. A pw by almost 40" and over 2 minutes slower than my pb, but that's probably not too surprising given how little speedwork I've done recently and I feel really positive at having run it. It felt tough in the heat and humidity.
Running warm up/down 20:00 [2]
Before and after Cambus
Stretching 15:00 [1]
Back feels much better
Wednesday Jul 1, 2009 #
Running 32:00 [2]
Back still sore but decided to go for a short run anyway as I recall a previous similar occasion when running seemed to help the muscles relax. Short loop of Hazlehead in the heat. Legs felt tired from yesterday. Back certainly doesn't feel any worse now.
Stretching 15:00 [1]