Training Log Archive: SarahDIn the 31 days ending May 31, 2015:
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Sunday May 31, 2015 #
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
Over to gate above DAP the long way via DW and W-Rs, then back after hill session.
Running hills 20:00 [5] 3.1 km (6:27 / km) +160m 5:08 / km
10 x 1'+1' hills with jog part way back after each, then return to gate after no 6. Didn't feel great, but better than doing a plod. Knee ok.
Stretching 15:00 [1]
Got v lazy about this recently. Better for it.
Saturday May 30, 2015 #
Mountain biking 55:00 [3] 14.0 km (3:56 / km) +230m 3:38 / km
With J from home, DW to B'end over the hill to Lumph bowl, xrds and back by the military rd, fields and woods. Knee still sore so being a bit cautious, but felt pretty ok on the bike.
Friday May 29, 2015 #
Orienteering 30:00 [2]
Hanging a few kites. Right knee still sore after yesterday's run. Otherwise not feeling too bad.
Thursday May 28, 2015 #
10 AM
Orienteering 20:00 [2]
Control hanging.
12 PM
Running 2:40:00 [3] 24.3 km (6:35 / km) +400m 6:05 / km
Long run from Aultgowrie. Up the River Orrin to the reservoir, then followed the track south round the next spur and back along the side of the hill above Gleann Goibhre. Tarmac most of the way up to the dam, but into a headwind with some nasty squalls including hail. Tights, long-sleeve top, waterproof and hat, but still on the edge and stopped behind a building on the dam to get the gloves out too. Improved after that and eventually dried out and warmed up. Long stretch of rough single track and then equally squelchy land-rover track on the return was harder work than anticipated.
Character building.
Character building.
Wednesday May 27, 2015 #
11 AM
Orienteering 45:00 [3]
More lovely spring forest, flowers, juniper and cuckoos.
Collecting controls.
Collecting controls.
4 PM
Orienteering 30:00 [2]
And yet more. Short-cropped grass, hare, deer, birds, flowers and a carpet of rowan seedlings. More control collecting.
Tuesday May 26, 2015 #
10 AM
Orienteering 1:00:00 [2]
Control hanging and collecting at Craig Leach.
4 PM
Orienteering 55:00 [3] 4.6 km (11:57 / km) +200m 9:49 / km
Achtemarack. Gorgeous, despite a bit of recent forest working. One of my favourite areas.
Monday May 25, 2015 #
Orienteering 30:00 [3]
Easy trot out on Achilty to see what the terrain looked like. Still some tough heather. Not feeling too battered from the w/e.
Sunday May 24, 2015 #
Orienteering race 35:00 [5]
Scottish relays Inverawe. This is usually my only chance for a competitive relay team and I was up for it today, running with JD and J. Sent out on 2nd leg in the mix and had a lot of head to head with CE, EH and FP. Felt pretty good physically and managed to hold technique together under pressure. Only real error was coming back down to the fields near the end when I couldn't find my control tucked between the thickets. Really frustrating as I saw everyone else racing to an obvious control nearby. Lost ~30s here but still sent J out in a strong enough position to come back first on the 11+ handicap. Best relay fun in ages :-)
Running warm up/down 5:00 [1]
Not enough
Saturday May 23, 2015 #
Orienteering race 48:00 [5] 5.8 km (8:17 / km) +100m 7:37 / km
Scottish Champs individual Ardnaskie. Head not there - too much buzzing around it - but feeling pretty good physically. Messed up no 2 ~2', but otherwise held it together somehow. Had some problems with the map, and realised afterwards that this was down to the green bracken screen which obscured other information, and made parts look different when they weren't in practice with the bracken still down. 4' behind VK-S which isn't a disgrace, and pipped by HD on the day, but took the 45 title. That was all that mattered really.
Running warm up/down 15 [2]
Friday May 22, 2015 #
Running 45:00 [2]
Head feeling much less stuffy this morning, confirming theory of hay fever rather than lurgy. Good.
Collecting controls at Dess having failed to get the scouts to collect them in last night. Certainly wasn't moving at E's 39' pace, even allowing for collection faff time. Legs fresh though.
Collecting controls at Dess having failed to get the scouts to collect them in last night. Certainly wasn't moving at E's 39' pace, even allowing for collection faff time. Legs fresh though.
Road cycling 42:00 [3] 15.5 km (2:43 / km) +185m 2:33 / km
Then a wee spin out on the bike round the Boddomend - Lumphanan xrds loop. Windy again. Find the road bike really tricky to control in this.
Feeling good again :-)
Feeling good again :-)
Thursday May 21, 2015 #
Note
Head really stuffed up this morning so decided it was time to back off training.
Wednesday May 20, 2015 #
Running 30:00 [1]
Control hanging for schools festival at Dess - walked round as feeling a bit wappit and sore throat. Then lots of running backwards and forwards all day herding 250 children. Hard work, but seemed to go well.
Tuesday May 19, 2015 #
Running 2:19:00 [3] 24.0 km (5:48 / km) +290m 5:28 / km
Key HX training. From Dinnet ranger's cottage across to the NW of the muir, over the spur to Cambus, quarries and lochan down to Tullich, DW into Ballater, past the sad remains of the station :-(, across the river and back towards Inchmarnoch, Cambus bridge, DW back towards Dinnet, then across the road at the farm and back to the start.
Managed to keep a good steady pace throughout, just stiffening up in the last couple of km.
Chilly but bright at the start, then a really nasty hail squall as I headed into the wind to Ballater and through the town. Got pretty cold and took a good while to warm up even once the sun came out again.
Managed to keep a good steady pace throughout, just stiffening up in the last couple of km.
Chilly but bright at the start, then a really nasty hail squall as I headed into the wind to Ballater and through the town. Got pretty cold and took a good while to warm up even once the sun came out again.
Road cycling 48:00 [3] 18.3 km (2:37 / km) +185m 2:30 / km
Then onto the bike. Half way through the run I wouldn't have done this, and if I'd started 10' later I probably wouldn't either, as more freezing rain and hail came through. Intended this to be a bit longer, but glad it wasn't. Loop round from Ordie to Tarland and Logie Coldstone then back to start. Slow grind, but the wind didn't help.
Monday May 18, 2015 #
Note
(rest day)
Last schools session at Tarland and then got some controls out in DAP for adventure running. Shadowed the wee kids round - they didn't have much clue but seemed to enjoy it :-)
Sunday May 17, 2015 #
Road cycling 1:00:00 [3] 21.8 km (2:45 / km) +310m 2:34 / km
Road bike from Bogendreip instead of O. Fab route on the back roads out past Knockburn and Mulloch, round the back of Mulloch and down to Gellan. Loved it.
Saturday May 16, 2015 #
Running 2:05:00 [3] 17.2 km (7:16 / km) +515m 6:19 / km
From tennis club to the Fungle, Guard, top track to below Baudy Meg (cp78). Then too much heather bashing up onto the top, and across the muir towards Carnferg (cp97). Tail wind to help me up the last climb, then a nasty freezing squall dropping off the hill back to the Fungle. Back to the club just as E finished. OK run, but need to get some more good running miles under my belt.
Stretching 15:00 [1]
Friday May 15, 2015 #
Running 45:00 [2]
Jogged over to DAP and then round last bit of forest sprint course. Picked up some controls on the way back home after. Slowly. Tired.
Thursday May 14, 2015 #
Running warm up/down 20:00 [2]
Decent w-u before race then wee jog after. Too tired for more!
Hill Race race 55:51 [5] 9.73 km (5:44 / km) +446m 4:40 / km
Pressendye hill race. Happy with this. Managed to run all of the climb and felt reasonably strong at the top. Finished just behind TR and ahead of ME. Lovely evening for it. Stunning view coming off the hill.
Stretching 10:00 [1]
Wednesday May 13, 2015 #
Road cycling 1:13:00 [3] 26.1 km (2:48 / km) +270m 2:40 / km
Home to Aboyne, over the Dee, loop round by Balfour, Ballogie, Mill of Cattie to Potties and home. Easier route than planned, but feeling pretty tired.
Tuesday May 12, 2015 #
Running 42:00 [3] 7.2 km (5:50 / km) +180m 5:11 / km
From Slewdrum cp down to the river (20'). Pace run then back the same way.
Running tempo 30:00 [5] 6.21 km (4:50 / km) +30m 4:43 / km
Pace run along the river bank path. Planned on doing 20'. Turned round on 15' where track turns to road, then realised I could make myself do a bit extra, so chased my time all the way back, successfully holding the pace despite a headwind. Legs feeling a bit heavy from the start, so chuffed that my head won the battle. Good session.
Stretching 15:00 [1]
Monday May 11, 2015 #
Note
(rest day)
Phew - 5 different O sessions planned and delivered in 6 days = too many! Quiet for the rest of this week now though.
Sunday May 10, 2015 #
Note
Training at SG am. Hung a few tapes and picked up a few kites, but too many clothes on to call it a run. Succeeded in avoiding "coaches toes" at least.
4 PM
Running 2:05:00 [3] 20.1 km (6:13 / km) +290m 5:48 / km
Not fast, not pretty, but at least I got myself out. Would have been all too easy not to by this stage on Sunday. By WHW to Bell Wood, castle grounds to TW, over the bridge into Coull, track past the big hoos and the ponds, top track to gate into Mortlich, and back by Boddomend and DW.
10 PM
Stretching 10:00 [1]
Saturday May 9, 2015 #
11 AM
Orienteering 45:00 [2]
Control hanging for training at SG. Very glad of my wee helper.
Long run clearly not meant to be today. Probably for the best as the more intense efforts on Thu / Fri have had an impact.
Long run clearly not meant to be today. Probably for the best as the more intense efforts on Thu / Fri have had an impact.
4 PM
Road cycling 1:05:00 [3] 24.5 km (2:39 / km)
Easy ride. From tennis club out towards T'land, past D+Ks to Ordie, Dinnet and back by SDRd. Bit damp bit pleasant otherwise.
Friday May 8, 2015 #
Orienteering race 23:00 [5]
Forest sprint at Scolty. Set off ~3' behind E and saw him exiting no 4, then not again until heading for 12. Caught him at 13 and then it was head to head to the finish. I lost, missing the last control under pressure whilst E slipped in and out. Really impressed both with his forest running and the smoothness of his navigation. These races are ideal for him at the moment.
Running warm up/down 10:00 [2]
Before the start. Stiff from last night. Had intended to cycle this afternoon but ran out of time. Need to try and fit in a long run tomorrow - hope I'm feeling up for it in the morning.
Stretching 10:00 [1]
Thursday May 7, 2015 #
Running warm up/down 20:00 [2]
Decent w-u before Cambus plus a wee jog after.
11 teenie ducklings on the pond near the finish :-))
11 teenie ducklings on the pond near the finish :-))
Running race 19:17 [5] 4.27 km (4:31 / km) +60m 4:13 / km
Cambus Canters. Set off hard and then spent the race trying to hold the pace. Catching people all the way which kept me going and only passed by 1 (FN). Best time for a good few years (20:00 2013). Lungs aching after.
Stretching 15:00 [1]
Wednesday May 6, 2015 #
Running 36:00 [3] 6.0 km (6:00 / km)
With J from home to pick car up at the garage. Out the DW, up from Boddomend, then down to the loch and golf course. Not feeling very bouncy but better for getting out.
Hats off to all primary school teachers. I'm worn out after 1 1/2 hours.
Hats off to all primary school teachers. I'm worn out after 1 1/2 hours.
Tuesday May 5, 2015 #
Note
(rest day)
Mingin' again
Monday May 4, 2015 #
Mountain biking 2:04:00 [2] 21.2 km (5:51 / km) +550m 5:11 / km
Really in need of a rest today but had promised E a trip to Glen Livet. Round the red route at a leisurely pace and wussing all of the technical bits on the descent. Weather so much nicer than yesterday. Fun.
Ribs much improved. Slept well last night and not bothering me too much today.
Ribs much improved. Slept well last night and not bothering me too much today.
Sunday May 3, 2015 #
Orienteering 1:21:00 [4] 8.0 km (10:08 / km)
OMG what a horrible day. Completely soaked and frozen before I even went out, after coaching newcomers round the white course. Seriously lacking in motivation even to start, but somehow managed to get myself there and with E's assistance of having got my start time wrong, did a rolling start straight through to the front line. Wasn't with it at all to begin with and stood the wrong side of the boulder at 1 forever, before realising I was in the right place. After that ran completely on autopilot and it mostly worked pretty well. Feet eventually warmed up after 25' or so. Only error was at 18 (1'+) and generally felt very proud with myself for having ground it out in such grim conditions.
Got back to the car to a dead battery just to round the day off nicely. Ribs still sore, especially last night, but not really any worse running.
Got back to the car to a dead battery just to round the day off nicely. Ribs still sore, especially last night, but not really any worse running.
Saturday May 2, 2015 #
Note
Pain in the ribs where I knee'd myself on falling through the snow bridge yesterday.
Running warm up/down 10:00 [2]
Legs feeling not too bad after yesterday. Ribs a bit sore on breathing deeply.
Orienteering race 36:00 [5] 7.1 km (5:04 / km) +32m 4:58 / km
Aboyne SOUL. Pretty good race. Overshot junction at 3, and missed best route at 12-13, but otherwise neat and tidy. Managed to push hard and enjoyed it. Good course planning.
Stretching 10:00 [1]
Friday May 1, 2015 #
Running 2:30:00 [3] 15.5 km (9:41 / km) +780m 7:44 / km
Arrived at Loch Muick car park in a whiteout and -0.5C. Sat in the car for a few minutes deciding what to do, by which time it started to brighten up and plan A was on the cards again. Cycled round the loch to the block of trees at the foot of the Glas Allt, then headed on foot up towards the Dubh Loch (cp37). From there carried on up the glen beyond the big crags before striking north up the hill towards Carn a Choir Bhoidheach. Into the snow by this stage which was difficult - very variable in depth and mostly quite soft. Disappeared down a few holes before getting firmer footing as I climbed higher. Quite a few mountain hare and ptarmigan on this side of the hill, and also what I think was a dotterel (didn't get quite close enough but shape and size were right). Now into the cloud and glad that I'd thrown a compass in at the last minute. Found the summit of Bhoidheach and from there took a careful bearing to the Stuic (cp36). Thankfully found it before the nearby dodgy looking cornice. Then it was across the plateau (at a sensible distance from the edge) to contour below Lochnagar to the Glas Allt track. Snow was quite deep across here making for slow going, then I lost my right leg through a snow bridge over the source of the Glas Allt, jarring my left knee into my chest. More hard going before meeting the Glas Allt track and an easier run back off the hill. Stopped for the photo at the foot of the falls (cp39), then back to the bike. Glad to see it by this stage.
Turned into a bigger day out than I anticipated, but I was actually really lucky with the weather in the end, and the run had a good proper mountain feel to it. Fun :-)
Turned into a bigger day out than I anticipated, but I was actually really lucky with the weather in the end, and the run had a good proper mountain feel to it. Fun :-)
Mountain biking 39:00 [3] 11.0 km (3:33 / km) +50m 3:28 / km
To the foot of the Glas Allt and back after - rather more slowly.
Stretching 15:00 [1]