Training Log Archive: SarahDIn the 31 days ending Mar 31, 2016:
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Thursday Mar 31, 2016 #
10 AM
Running 35:00 [2]
Jog round H+M, Alford, checking the map and area for holiday camp.
4 PM
Running 20:00 [2]
Hanging kites for ASC in Aboyne. Lovely afternoon. Nice to see so many kids from the autumn back again.
Wednesday Mar 30, 2016 #
Mountain biking 53:00 [3]
Easy recovery ride from home by WHW to Bell Wood and back by the DW. Enough for today.
Tuesday Mar 29, 2016 #
Running 25:00 [2]
Much needed R+R today.
Hung some markers for a running club navigation session at Tyrebagger, then collected them in again at the end. The latter was a bit quicker as it didn't half get dark suddenly at 8pm. I told the runners to take a headtorch but totally failed to equip myself!
Hung some markers for a running club navigation session at Tyrebagger, then collected them in again at the end. The latter was a bit quicker as it didn't half get dark suddenly at 8pm. I told the runners to take a headtorch but totally failed to equip myself!
Monday Mar 28, 2016 #
Running warm up/down 10:00 [2]
Orienteering race 37:00 [4]
Middle leg on M120+ relay at Storthes. Left way too much of myself in the forest and on the hill at Wass and Kilnsey to be in any shape for this today. Did my best. It wasn't fast, but at least I didn't make too many mistakes. 6th team with DT on 1st leg and DG on 3rd, which was pretty good I reckon.
Way surpassed my expectations for this w/e. Wasn't sure that racing fitness was quite there, so really made myself work at Wass, then at Kilnsey I just wanted to try and reproduce more of the same.
V proud to have been awarded the best F performance over the w/e.
Way surpassed my expectations for this w/e. Wasn't sure that racing fitness was quite there, so really made myself work at Wass, then at Kilnsey I just wanted to try and reproduce more of the same.
V proud to have been awarded the best F performance over the w/e.
Sunday Mar 27, 2016 #
Running warm up/down 15:00 [2]
W-u
Orienteering race 57:00 [5]
JK Kilnsey. Main objective was not to blow the almost 5' lead, but wanted to give it all I could. Went well and pleased with how I made myself work on the two long fell run legs. Then at the second last control I rushed and didn't read the map, resulting in a 2' mistake. Disappointing to spoil a great run, but TOTALLY ECSTATIC to win by 5' :-))
Stretching 15:00 [1]
Saturday Mar 26, 2016 #
Running 15:00 [2]
Jog to start and some dynamic w-u
Orienteering race 54:00 [5]
JK at Wass. Tough. Lots of steep climbs and descents with nasty slimey stream crossings. Found the map difficult to read - couldn't see the rides in the light green near the start and fumbled the first control. After that got everything pretty clean but it didn't feel very smooth. Tried to keep grinding it out as hard as pos. Pleased with performance.
Note - comparing black on my map with Js, the printing was shocking. I know others had the same problem too.
Note - comparing black on my map with Js, the printing was shocking. I know others had the same problem too.
Stretching 15:00 [1]
Friday Mar 25, 2016 #
Running warm up/down 15:00 [2]
Orienteering race 14:18 [5]
JK sprint. Leeds Uni. Quite tricky. Had to control speed to ensure enough time to get the routes right. Managed to keep it smooth with only a couple of hesitations of a few secs. Really pleased with that.
Thursday Mar 24, 2016 #
Running 30:00 [3]
With J from Kinker along to Potties and back. Included 8 x 30"+30" strides on the way back. Not feeling very bouncy yet.
Running 15:00 [2]
Hanging and collecting some markers at after-school club
Wednesday Mar 23, 2016 #
Running 20:00 [2]
Jog round Dess to replace a few QR codes. Pleasantly surprised how well they've survived the winter.
Tuesday Mar 22, 2016 #
4 PM
Running 20:00 [2]
Jog across woods to check some MOBO sites
7 PM
Running warm up/down 20:00 [2]
To green and back the long way
Drills 10:00 [3]
Running intervals 11:00 [5]
6x1'+1'. Gradually got into them and got a bit further on the last couple.
Monday Mar 21, 2016 #
Road cycling 1:18:00 [3]
Home to Kinker, P'murchie, back road above T'phins to Campfield and back by C'lash quarry. Road closed sign on the C'lash road but I ignored it and luckily managed to bump through the roadworks without causing any agro. Not feeling very lively but nice to be out on the bike again.
Sunday Mar 20, 2016 #
Running 38:00 [3]
Early morning run along the canal east from Auchinstarry and then up onto Croy Hill and Antonine's wall. Really cold with mist down in the valleys which was just about clearing out once I got up onto the hill - v atmospheric. Another really pleasant run :-)
Saturday Mar 19, 2016 #
Running warm up/down 35:00 [3]
Parked at Palacerigg country park and jogged down to Cumbernauld via tracks and paths, then back a different route after sprint session. Actually very pleasant and Cumbernauld almost looked attractive in the evening sun.
Orienteering 17:00 [4]
Sprint race from Oct 15 W vet course. Focussed on running it smooth and was successful for the most part, but 2 lapses in concentration. Legs feeling fine again.
Stretching 15:00 [1]
Friday Mar 18, 2016 #
Running 1:30:00 [3]
Still feeling pretty wiped out, but going to be cooped up for most of the w/e so went for a v easy paced run round Loch Kinord and over Cnoc Dubh. Bit of a grey morning, but nice to see all the birds on the loch (mallard, greylag geese, moorhen, goldeneye). Stopped to chat with OB working on the path.
Stretching 15:00 [1]
This felt good. Seemed to sort out a few niggles.
Thursday Mar 17, 2016 #
Running 55:00 [2]
Easy run with J along the river bank, checking out all the changes and sediment processes. Some serious depth of sand on some of the spits etc. Feeling pretty drained but nice to be out in the Deeside sun. Enjoying seeing some views again too.
Wednesday Mar 16, 2016 #
Note
(rest day)
Busy day unpacking and trying not to panic about everything needing doing
:-(
:-(
Tuesday Mar 15, 2016 #
Running warm up/down 15:00 [2]
Roasting shorts and t-shirt weather, just as we are about to leave. Jog down towards Hjortsberg to find some flattish (almost) snow and ice free path to do some intervals. And back after.
Running intervals 20:00 [5]
10 x 1'+1'. This felt very slow and muscles felt tight. Time to get some speedwork re-started. Foot was ok.
Stretching 5:00 [1]
Lovely stretch in the sun back at the house.
Monday Mar 14, 2016 #
11 AM
Running 38:00 [3]
From home with J out to Venaas across to further lysloype, Ekilimoen and home. Still a lot of wet snow around. Left foot complaining towards the end.
5 PM
Running warm up/down 23:00 [2]
To Gimle and back. Foot still complaining - think it might be the shoes.
Strength and conditioning 1:10:00 [2]
Last HSK training :-( for now at least
Foot felt better in indoor trainers, just a couple of things I avoided. Generally felt ok.
Foot felt better in indoor trainers, just a couple of things I avoided. Generally felt ok.
Sunday Mar 13, 2016 #
Running warm up/down 25:00 [3]
To start of O training and back from finish at a moderate pace.
Orienteering 40:00 [3]
Tech training at Skjeberg - TTT from a couple of weeks ago. Still a fair bit of snow on the ground which made for quite heavy going, but lovely otherwise. Navigation good for the most part, except where I lost focus around no 5 and then found it really difficult to relocate. Legs feeling ok running.
Saturday Mar 12, 2016 #
10 AM
X-country skiing 54:00 [3] 9.6 km (5:37 / km) +125m 5:17 / km
Early skate ski circuit of Ustedalsfjord. Bit of a tester to see how we coped compared with our first skating exploits last April. I was unbelievably tired when we set off and the first 20' felt like a real effort, but once I got warmed up it was much better. In fact the main "climb" was over before I realised it - it has definitely got smaller :-) Really enjoyed the start of the second half through the roller-coasters where we could get enough speed to cruise the climbs skating.
Significant improvement. Just need another winter like this and I might become competent :-(
Significant improvement. Just need another winter like this and I might become competent :-(
12 PM
X-country skiing 47:00 [2] 7.3 km (6:26 / km)
Bit of a grovel out and back on a track up on Dagalifjell with J, just because it was gorgeous and it seemed a shame to drive on through on our way home. Another great area awaiting further exploration.
Friday Mar 11, 2016 #
X-country skiing 3:40:00 [3] 32.0 km (6:53 / km)
Bus up the valley to Ustaøset then headed north west diagonally up the hill to the foot of the Hallingskarvet escarpment, then back east along the high track all the way to Geilo. Long day but a good steady pace all the way, classic style. Tracks all in good nick. Stop at Prestholseter for vafel og kaffe.
Thursday Mar 10, 2016 #
X-country skiing 2:45:00 [3] 22.3 km (7:24 / km) +450m 6:43 / km
Plateau above Hol - never got to this bit on previous Geilo trips but there's another vast area with some great skiing and fantastic views. On skate skis which turned out pretty tough as tracks weren't great, either messed in the middle by skidoos or sinking in the middle. All good practice anyhow and it was such a stunning day it didn't matter how fast we were going. Second half of the route had some really steep sections, downs were fun but I ran out of energy to skate much of the steeper climbs. Saw all of 7 other skiers again. Definitely effort 3 today.
Cracking :-)
Cracking :-)
Wednesday Mar 9, 2016 #
X-country skiing 1:20:00 [2]
Stopped on the way up to Geilo at some trails above Nesbyen. Long steady climb up the valley then a rapid whizz back down. Feeling a bit tired but enjoyable all the same. Only saw 7 other skiers the whole time.
Tuesday Mar 8, 2016 #
Running 37:00 [3]
Steady, at Kasen, Swedish side of Iddefjord, up onto Dragonskullen. 20cm+ snow. Feeling tired but trying to follow Js footsteps and keep working. Great view from the tower over Ostfold.
Monday Mar 7, 2016 #
11 AM
X-country skiing 2:00:00 [2] 10.4 km (11:32 / km)
Lots of heavy snow lying, so decided with J to see where we could get to on the touring skis. Set off from Kruseter heading south on the big forest roads. No shortage of snow, but hard work breaking trail through it and progress was slow. Eventually reached a high point (~200m) that felt like a mountain after about 5km and 68'. There was ~0.5m of snow by this stage and clearly we weren't going to get round the circular loop I had half an eye on. In any case it would have been a shame not to make the most of our trail blazing effort, so we turned round and went back the same way somewhat more rapidly.
5 PM
Running warm up/down 23:00 [2]
Jog over to S+C and back
Strength and conditioning 1:10:00 [2]
Eva's S+C. Tough as always.
Sunday Mar 6, 2016 #
Running warm up/down 20:00 [2]
Longer w-u today. Jog with E to start and back first.
Orienteering race 30:00 [5]
Skane "long distance" race (4.5km, is this normal for Sweden - it does remind me of O-Ringen vet ladies course lengths?). Same area as yesterday. Really happy again today. If anything a touch smoother than yesterday with nice steady flow. Good race practice. Won by 42".
Route
Route
Saturday Mar 5, 2016 #
Running warm up/down 15:00 [2]
Pre race
Orienteering race 21:00 [5]
Middle distance, 3.1km. More lightning fast sand dunes. Quite relaxed before start as I knew what I had to do after last night. Took it steady and ran pretty clean, with just a few hesitations in the circle. First time sub 7'/km in a long time.
Much much happier. 1st D45 by 50"
Route
Much much happier. 1st D45 by 50"
Route
Friday Mar 4, 2016 #
Running warm up/down 10:00 [2]
Pre night race - not v relaxed as not v clear what start / map change procedure was etc.
Orienteering race 53:00 [5]
Mass start night race at Åhus, Skåne. Fast sand dune terrain. Seriously c**p performance. Tried to run too hard and missed at least 50% of the controls. Sloppy compass too. Reckon must have missed ~13' - will be interesting to see from splits .... update, at least 10' on a quick check back, s***e runs from everyone else too! Didn't get gps started until 13' in, so no trace to laugh at.
Good to get this out of the way to remind myself what not to do.
V v surprised to have won D45
Good to get this out of the way to remind myself what not to do.
V v surprised to have won D45
Thursday Mar 3, 2016 #
Running 32:00 [3]
Feeling tired and trying to get some recovery before the w/e, but at the same time getting cabin fever in the house so decided an easy run was a good compromise. From Kruseter did a loop out to Ormtjernhytte and back. 5-10cm of wet snow which made for somewhat heavy going.
Running 15:00 [2]
Barely worth logging, but a wee ski and jog at Hoias - last club night :-(
Wednesday Mar 2, 2016 #
X-country skiing 25:00 [3]
Skate practice at Erte. A few cms of fresh soft snow on top of piste which made for heavy going. 3 laps was enough for today.
Tuesday Mar 1, 2016 #
Running warm up/down 15:00 [2]
To start of night O
Orienteering race 40:00 [3]
HDNC at Prestebakke. Short course 2.9km. Pretty smooth round this, just a bit hesitant a couple of times. Not moving very quickly though and didn't bail to the track soon enough a couple of times. Enjoyed it.
Tracking
Tracking
Running 25:00 [3]
Was going to have a while to wait for J, so went for an extended w-d. Round a couple of tracks through the woods and across a block of crap.