Training Log Archive: SarahDIn the 31 days ending Oct 31, 2014:
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| 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 | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Oct 31, 2014 #
Running 40:00 [3]
Lap of Loch Kinord with J starting from Burn o' Vat. A few sore bits from Wed still, but felt like a reasonable pace.
Orienteering 20:00 [3]
Then went on to Glen Davan to pick up the last of the markers. Nav without a compass again (good area for practising this), which went better for the most part until near the end when I veered off line and jumped a control. Foot good, slightly achy after.
Stretching 15:00 [1]
Thursday Oct 30, 2014 #
Orienteering 30:00 [1]
Active recovery walking round Balnagowan to pick up controls from WOC training. Navigation without a compass was pants in places and distances seemed a long way when walking. Foot felt much stronger in terrain - good. Out for almost an hour.
Stretching 10:00 [1]
Wednesday Oct 29, 2014 #
Running 2:50:00 [3] 24.0 km (7:05 / km) +800m 6:04 / km
Long run with RC from Loch Muick cp. Out towards Broad Cairn, then left at the stables and down into Glen Clova. Along the valley bottom and back over the Capel Mounth track. Lovely day - still and bright but cool. Good running weather. Felt pretty good for first half, tired by the time we turned back up the Capel Mounth, but running ok again on the better track towards the end. Ice bath in the Muick after - not sure there'll be many more of these this year.
Really enjoyable and great to have some company.
Really enjoyable and great to have some company.
Tuesday Oct 28, 2014 #
Running intervals 30:00 [5] 4.78 km (6:17 / km)
5 x 4' + 2' on the railway from Dinnet towards Cambus. 3 out and 2 back. Feeling good today and very happy with how this went. Distances were: 910, 910, 960, 990, 1010. Seemed very still but after turning the effort felt less, so maybe a slight headwind for the first 3. Also small climb for 2 and 3.
Running warm up/down 25:00 [2]
From the pull in 1 mile short of Dinnet to start of intervals (10') then back from end (15').
Stretching 15:00 [1]
Mountain biking 20:00 [2]
Wee trip down to the railway with E to do a timed 2km.
Monday Oct 27, 2014 #
Running 33:00 [3]
Waiting in most of the day for passport to be delivered. Finally got out late afternoon for a wee run. Out by the DW to railway, along to IBs, over top of the woods to millionaire row and then up the DW from the other direction. Better than yesterday, but still pretty sluggish.
Stretching 10:00 [1]
Sunday Oct 26, 2014 #
Running 29:00 [2]
Didn't think I was feeling too bad this morning. I was wrong. Shuffle through the woods to the fields and back. Just feeling dead.
Saturday Oct 25, 2014 #
Mountain biking 3:00:00 [2]
Warkworth - Morpeth. 37km. Down the coast from Amble and round Druridge Bay, much of it on traffic free route. Good range of bird life. Then inland through somewhat grot industrial / urban areas on the route 155, mostly into a headwind. This was mainly off-road, but literally only just. E tired.
Hardest part of the journey proved to be getting back from Morpeth - Berwick by train (you can't direct - FFS!).
Overall a great wee adventure.
Hardest part of the journey proved to be getting back from Morpeth - Berwick by train (you can't direct - FFS!).
Overall a great wee adventure.
Friday Oct 24, 2014 #
Mountain biking 3:00:00 [2]
Seahouses - Warkworth. 43km. Another good day with castle stops at Dunstanburgh and Warkworth. Stayed dry and pretty bright despite a few showers nearby. Nice off-road section south of Craster.
Thursday Oct 23, 2014 #
Mountain biking 3:30:00 [3]
Beal - Holy Island - Belford - Bamburgh - Seahouses mostly on quiet back roads. 50km +. Ok weather, dry with bright spells but strong wind. Hard work crossing back from Holy Island and also a surprising number of short sharp climbs. 2 castles but only Bamburgh got the nod of approval from E. Good day.
Note
Small world again - bumped into Kitchings in Seahouses.
Wednesday Oct 22, 2014 #
Mountain biking 1:30:00 [2]
Coast and castles Northumberland cycle tour. Warm-up day from Berwick - Beal, 19km. Mostly traffic free, mixed surface. Very pleasant. Bit breezy and light showers but not bad for late Oct.
Tuesday Oct 21, 2014 #
Running intervals 30:00 [5]
5 x 4' + 2' on the railway between Dinnet and Cambus. Feeling tired still and blowing a hooley, so distances pretty poor, but not going to worry about that. Got better as I got into it. Tick.
Running 34:00 [3]
10' w-u to start of intervals, then 24' back at the end. Good company from E on his bike.
Stretching 15:00 [1]
Monday Oct 20, 2014 #
Mountain biking 30:00 [2]
Easy pootle down the DW to Potties and back with J and E. Bit of foraging and photoing.
Note
Foot still weak and a couple of tender spots. Plan to stay out of terrain for the next week or so, but reckon it won't take too long to get sorted.
Sunday Oct 19, 2014 #
Orienteering race 54:00 [5]
(injured)
RTC Forvie short brown. Strapped foot again but a bit less rigidly. This worked fine and it turned out that I could run properly in this terrain. Great - really enjoyed attacking a bit more and felt good running. Navigating really smoothly for most of the race, except for a few distractions in the middle with others around me. Probably lost 1.5' total.
Running warm up/down 10:00 [2]
Note
Out of interest checked the new Forvie map against the old, particularly looking at leg 3 from DNC 2014. Difference of about 4 deg, which isn't massive but equates to 30m off-line on a 450m leg. Maybe enough at night to explain why so many of us drifted in the same direction and then missed the control badly.
Saturday Oct 18, 2014 #
Orienteering race 1:26:00 [4]
(injured)
Balmoral SOL Short Brown. Happy to get round this in one piece, if disappointed that I wasn't able to "race". Difficult terrain for a dodgy foot. Strapping held up well, but movement was restricted and I couldn't commit to the terrain. A bit scrappy in the circle (no 1, 6, 10) but navigation ok otherwise.
Great day - well done RC, FG, JM and the rest of Maroc.
Great day - well done RC, FG, JM and the rest of Maroc.
Running warm up/down 10:00 [2]
Stretching 15:00 [1]
Friday Oct 17, 2014 #
Running 25:00 [2]
(injured)
Foot feeling much improved today, so decided to give it a wee test on some smooth ground. Down the DW to the edge of Kinker and back the same way. Really didn't feel any pain doing this, so reckon some rock solid strapping and I should be good to go tomorrow ;-)
Thursday Oct 16, 2014 #
Note
(injured)
Foot v weak. Still hopeful I can run on Sat, but will give JOK CS a miss.
Wednesday Oct 15, 2014 #
Orienteering 1:00:00 [2]
Coaching 1-1 at Coull. Out for 1:30 ish.
Rolled my R ankle dropping down a bank onto forest road - stupid, grr ;-( (
Sore at the mo but hoping not too serious - I intend to be running on Sat if not Fri.
Rolled my R ankle dropping down a bank onto forest road - stupid, grr ;-( (
Sore at the mo but hoping not too serious - I intend to be running on Sat if not Fri.
Tuesday Oct 14, 2014 #
10 AM
Orienteering 1:00:00 [2]
Coaching 1-1 at Coull. Out for 1:30 ish.
2 PM
Orienteering 1:00:00 [3]
Coaching 1-1 at Coull.
A future star in the making. Had to work quite hard - glad of talk at controls to recover.
A future star in the making. Had to work quite hard - glad of talk at controls to recover.
3 PM
Swimming warm up/down 10:00 [2]
Warm down splash in the pool.
9 PM
Stretching 15:00 [1]
Monday Oct 13, 2014 #
Road cycling 38:00 [2]
Active recovery. From sawmill at Finzean out to F of B and back the same way. Felt like a real grind on the way out but whizzed back in no time. Feeling lethargic for most of the day but this helped perk me up a bit.
Sunday Oct 12, 2014 #
Orienteering race 51:00 [5]
Race the Castles Stirling. 1st FV40. Left knee v stiff and sore, and head really not up for this before the start. Messed up in the castle as I didn't understand the pink underpass symbol (thought they were bridges over the top) and had lost 2' + by no 6. Told myself that I had won by more than that the previous day, so dug deep and worked hard from there. Thought the course was really good. If not lots of route choice, certainly lots of tricky route identification and care required in execution. Avoided much further time loss, although did have a nasty encounter with some brambles trying to cut a corner through light green to 18.
Redeemed myself by finish and pleased at managing mind over matter.
Redeemed myself by finish and pleased at managing mind over matter.
Running warm up/down 10:00 [2]
Trying to gently loosen knee off.
Saturday Oct 11, 2014 #
Orienteering race 37:00 [5]
Race the Castles, Edinburgh. 1st FV40. Good race. Missed the best route to no 1 (20s). Smooth through to 18 (just spotted the underpass before unnecessarily climbing the stairs), but then tripped on a cobbled street while glancing at map and landed heavily on hands and knees. Picked myself up but hobbled the next leg before getting going again properly. Worst error at 22, where hesitated at top of steps trying to figure out which path to take (it didn't really matter) and lost another ~25s. Route to south would have been better anyhow.
Pretty happy with route choice, execution, planing and flow as a whole. 2' down on top MV55+ but some good scalps claimed none the less.
Pretty happy with route choice, execution, planing and flow as a whole. 2' down on top MV55+ but some good scalps claimed none the less.
Running warm up/down 10:00 [2]
Not really enough. En route to start randomly bumped into 2 guys we'd run with earlier in the week who had just finished the Run up the Highlands. Small place Scotland.
Friday Oct 10, 2014 #
Running 35:00 [3]
Lap of Potarch woods a-c from the green, out on the track to the north and back over the hill. Relaxed pace. Nice.
Thursday Oct 9, 2014 #
Note
(rest day)
Wednesday Oct 8, 2014 #
10 AM
Orienteering 1:30:00 [2]
What a change today. Beautiful autumn morning for control hanging at Inver, only regret that I didn't take my camera. Was very tired last night but legs really didn't feel too bad today. Not in any rush and did a fair bit of faffing at early control sites. The depressions near the first point were all filled with water to form a series of spilling ponds - very attractive. Stunning views from high on the hill, especially looking down along the line of the Dee towards Balmoral. Came off the hill to put out the last 3 controls near the bottom and then went completely spacko, wasting 15' or so while I grossly mis-read the map and placed a control 3 times before getting it right. Enjoyable otherwise.
1 PM
Orienteering 40:00 [3]
Then on to Creag Choinnich for the last set of control hanging. Short loop half way up the hill, round the north side, then back over the top. More fab views, especially down to the flooded floodplain by the castle and up towards Linn of Dee.
Time for some serious R+R now, beginning with lunch outside in the sun in Braemar.
Time for some serious R+R now, beginning with lunch outside in the sun in Braemar.
10 PM
Stretching 15:00 [1]
Tuesday Oct 7, 2014 #
10 AM
Running 2:00:00 [2]
Joined day 3 of the Run up the Highlands from Lochnagar distillery to Kerloch car park. Wet wet wet (again), but at least quite sheltered. Runners were all pretty tired from 2 long days, so pace was well within my comfort zone, even after heavier than planned day yesterday. Out for 2:30
2 PM
Orienteering 50:00 [3]
Change of clothes, quick lunch and then back out to hang controls for WOC training at Pannanich. Thankfully, rain had temporarily stopped and Jon had been kind to me with his control allocation. Big hill, but nice enough underfoot.
Tired now.
Tired now.
Monday Oct 6, 2014 #
11 AM
Running intervals 32:00 [5]
Pleased with myself at managing to get out the house on a truly mingin day. From Dinnet did 8 x 3' + 1' c-w round Loch Kinord. Good session for today as it didn't involve too much standing around. Good place to do it too, on undulating small rocky paths. Will do this here again. Felt like I was going ok.
Running warm up/down 21:00 [2]
To start of intervals and back at the end.
4 PM
Running 25:00 [2]
Round the woods with E, M, J and E.
Didn't really expect anyone to want to go adventure running this afternoon but the Goochs and Entwistles turned up. The boys, being boys, picked up on our lack of enthusiasm and perversely insisted on going for a run. Marie's girls were far more sensible.
Didn't need this but hopefully no harm. Had actually dried up a bit, but I now have 4 wet pairs of running shoes.
Didn't really expect anyone to want to go adventure running this afternoon but the Goochs and Entwistles turned up. The boys, being boys, picked up on our lack of enthusiasm and perversely insisted on going for a run. Marie's girls were far more sensible.
Didn't need this but hopefully no harm. Had actually dried up a bit, but I now have 4 wet pairs of running shoes.
8 PM
Stretching 15:00 [1]
Sunday Oct 5, 2014 #
Note
Feels great not to start stressing about going into work tomorrow morning ;-)
10 AM
Orienteering 45:00 [2]
Control hanging for junior training at GoD. A bit time-stressed and forest still a bit grot in places. Much prefer doing this ahead of time.
4 PM
Running 49:00 [3]
Mixed criss-crossing route around Dess woods on track, small path, terrain and including 3 full climbs of the hill. Climbs felt good. Stomach a bit iffy - combination of 2nd coffee, poor hydration and lunch.
More than I planned to do - good.
More than I planned to do - good.
9 PM
Stretching 15:00 [1]
Saturday Oct 4, 2014 #
Note
(rest day)
Friday Oct 3, 2014 #
Running intervals 20:00 [5]
10 x 1' + 1' on the railway. Legs tired so compromised on a short session. Got better as I got into it. Averaging 248m.
Running warm up/down 25:00 [2]
To and from intervals
Stretching 15:00 [1]
Thursday Oct 2, 2014 #
10 AM
Road cycling 1:40:00 [2]
From the garage towards Tarland, Ordie, BoV, A93 to Dinnet, SDee rd to Aboyne and home. Nice autumn morning, not in any rush and stopped with camera a few times.
7 PM
Circuits 25:00 [3]
FBX
Strength and conditioning 25:00 [3]
9 PM
Stretching 10:00 [1]
Wednesday Oct 1, 2014 #
Running 2:30:00 [3]
Celebratory freedom run up Mt Battock from the north with J, by White Hill / Cock Hill. Legs feeling pretty well recovered from w/e, but head not the best at the start. Pretty appalled to see the estate ripping out yet more hillside to put in another motorway off the top to the west - don't know how they can get away with it. Lots of mountain hare near summit. Return via spur / hills to the east. Less track / more heather but found a mostly good line.
Followed up by an ice bath in the Feugh and lunch at Finzean tea-room. Very civilised.
Followed up by an ice bath in the Feugh and lunch at Finzean tea-room. Very civilised.
Stretching 15:00 [1]