Training Log Archive: SarahDIn the 31 days ending Dec 31, 2017:
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| 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 | Sa | Su | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Dec 31, 2017 #
Running warm up/down 15:00 [2]
Orienteering race 39:00 [5] 6.1 km (6:24 / km) +200m 5:30 / km
Billed as a mixed forest / urban race in Valsequillo. In practice a hilly urban blast with a dive down some paths into the Barranco. Felt really hot and hard to keep pushing throughout. Bad mistake going to no 3 when I got the map turned through 90 deg - easy mistake as there were no north lines on the map. Good enough for another win and the overall 3-day victory. Good win for E too with some strong competition on M14.
Saturday Dec 30, 2017 #
Running warm up/down 15:00 [2]
Humid and dusty - feeling wheezy
Orienteering race 35:00 [5] 5.1 km (6:52 / km) +80m 6:22 / km
Arinaga middle race. Probably the most bizarre terrain I’ve ever orienteered in and certainly one of the least aesthetically pleasing, having more the appearance of wasteland than a coastal nature reserve. That said I really quite enjoyed the race! Got somewhat confused by the start kite location, several hundred metres up the track, then did a banana into no 4, but otherwise clean. Sweating like a beast by the end. Clawed some time back from yesterday with a win on the day.
Don’t think we’ll be rushing back to this part of the island.
Don’t think we’ll be rushing back to this part of the island.
Stretching 10:00 [1]
Friday Dec 29, 2017 #
Running warm up/down 15:00 [2]
Legs feeling much fresher this morning
Orienteering race 1:07:00 [5] 8.1 km (8:16 / km) +300m 6:59 / km
Llanos de la Pez long race. Good in parts but lost too much time at 7&8 and pretty sure I took the wrong route 2-3. Then tried to do the cross-cross loop in the wrong order at the end. 4’ down on the lead time. Fun all the same!
Running 36:00 [2] 4.7 km (7:40 / km) +75m 7:06 / km
Run back to the casa from the event. Found the path this time.
Stretching 10:00 [1]
Thursday Dec 28, 2017 #
Note
(rest day)
Starting to feel quite tired. Walk from Artenara along the ridge and back for ~1.5h plus a couple of shorter ones later. Another nice wee town with lots of arty installations etc. Then visited some wacky cave houses at Acusa Seca before returning by the scariest roads ever via El Carrizal. Unbelievable topography down in the bottom of the caldera and roads that wiggle up unfeasably steep slopes and along knife edge ridges.... not much rest for J driving!
Stretching 10:00 [1]
Wednesday Dec 27, 2017 #
10 AM
Running 1:11:00 [3] 8.2 km (8:40 / km) +650m 6:12 / km
With J and E from Cruz de Tejeda up onto the ridge to the NW. Lovely little path along to the Cuevas de Cabillo then up to the high point of Moriscos at 1759m. Back much the same way with a wee detour to the high point above Cruz.
7 PM
Running warm up/down 20:00 [2]
W-u before O. Took a while to loosen off. Right groin especially.
Orienteering race 21:00 [5] 3.8 km (5:32 / km)
Night sprint in Agüimes. Great fun. Lovely wee town with plenty of alleys etc. Was going really well through until no 11 (1:20 up on J at this point) when I stopped planning ahead and started pushing a bit too hard. Came out of 14 in completely the wrong direction needing to use my compass for the first time to reset the map and relocate. Only realised when I saw the splits that I’d messed up the last control to finish too, as there was an alley hidden under the red line!
Somehow managed to sneak a win all the same.
Somehow managed to sneak a win all the same.
Tuesday Dec 26, 2017 #
Orienteering 32:00 [3] 4.4 km (7:16 / km) +100m 6:32 / km
O training at La Calderilla. Drove 1hr over the hill to Vasequillo only to be bussed back more than half way in the same direction before turning up towards the Pico de Nieve. Vast areas of the mountain here were burnt in a huge fire at the end of Sep, including most of the training area. If you could ignore the charcoal it was very pleasant running, although the map was a bit of a cartoon. Quick enough underfoot except for the volcanic rocky bits.
Running 1:00:00 [3] 8.3 km (7:14 / km) +230m 6:21 / km
By this point we were only 8km straight line from our casa and I couldn’t resist running back, even if I did feel massively guilty about J having to get the bus all the way back to Vasequillo only to turn round and drive back again....
Mostly on tarmac back to the Col above the house. Thought there might be a path paralleling the top road but ended up back on it again after a while. From the Col it was only a 15’ descent back down the path we’d explored part way on Sat.
J and E still not back some hours later :-(
Mostly on tarmac back to the Col above the house. Thought there might be a path paralleling the top road but ended up back on it again after a while. From the Col it was only a 15’ descent back down the path we’d explored part way on Sat.
J and E still not back some hours later :-(
Stretching 10:00 [1]
In the sun :-)
Monday Dec 25, 2017 #
Running 1:23:00 [3] 9.5 km (8:44 / km) +650m 6:31 / km
From house up onto the shoulder of Roque Nublo then drop down into the Barranco and along the road to Tejeda. Pepsi in a bar overlooking the valley before heading back along the bottom of the Barranco, then a steep climb back up to the house. Easy pace but had to work a bit coming back up the hill.
Cold hasn’t developed into anything too awful - slight wheeziness but nothing to stop me from running.
Finally managed to get hot water working for a shower once we got back - nice Christmas treat :-)
Cold hasn’t developed into anything too awful - slight wheeziness but nothing to stop me from running.
Finally managed to get hot water working for a shower once we got back - nice Christmas treat :-)
Sunday Dec 24, 2017 #
Walking 2:00:00 [2] 17.1 km (7:01 / km) +1350m 5:02 / km
From the house through La Culata and then on up the path round the north side of Roque Nublo. Lunch on a subsidiary peak beyond a scrambly step and hardly a sole in sight up to now. Then on round to the main track up to Roque Nublo from the cp at La Goleta where we met the crowds. Dropped down to La Goleta and had a vastly expensive ice cream before crossing the road and heading up towards El Montanan. Only met a couple of runners and group of Scandi Oers after this. Did a loop off the far end of the peak and round the end of an almost empty reservoir before returning to La Goleta. Steep descent of a couple of km from here back to La Culata.
Totally awesome day. Amazing bouldery pine forests, rocky spires and views abounding.
Out for ~5.5 h with 4:20 moving time.
Totally awesome day. Amazing bouldery pine forests, rocky spires and views abounding.
Out for ~5.5 h with 4:20 moving time.
Saturday Dec 23, 2017 #
Note
Travelling out to GC. Failed in my attempt to avoid the lurgy, but so far it’s only in the head and am not going to let it spoil the hols. Mid afternoon by the time we’d wound our way up the mountain roads to our casa, but it’s worth it for the awesome setting. Had a first explore on the mountain paths behind the house - 4.9km in 90’ with lots of photo stops.
Friday Dec 22, 2017 #
Note
(rest day)
Not been such an easy week after all so far. Just hoping to avoid E's lurgy now.
Thursday Dec 21, 2017 #
Running 1:22:00 [3] 7.3 km (11:14 / km) +640m 7:49 / km
DR winter solstice run up Morven. Slightly dreading this all day as I felt totally dead this morning. Got there in time to see loads of lights already headed up the hill with just a bunch of fast guys + Stef waiting for the official 6:30 start. Decided I'd best get going and managed to get a 5' head-start on the final group. Didn't feel as bad as anticipated on the climb but nice to reach the top all the same, just holding off the last of the tail group. It was v mild and I was way over dressed, so had sweated buckets on the way up. A few chocs then steady back down. Great turnout and a nice night.
Wednesday Dec 20, 2017 #
11 AM
Roller skiing 51:00 [3] 8.0 km (6:23 / km) +65m 6:08 / km
Balmoral - classic practice. Been meaning to test this out for ages. Roads were a bit gritty from excess salting, but otherwise brilliant. 4km out to the end of the tarmac on the low road, then back by the higher one. A few undulations to add to the interest. Took the descents carefully as I didn't know how fast they would be, but all was good. Best spot I've found on Deeside for r-s so far.
Could feel groin and glutes from yesterday which is good as it means I must be training the right muscles!
Could feel groin and glutes from yesterday which is good as it means I must be training the right muscles!
6 PM
Orienteering race 57:00 [3] 6.2 km (9:12 / km) +120m 8:23 / km
DNC # 8 at Glen Dye. Enjoyed tonight. A few wobbles in the circle and not moving very fast, but actually legs felt better than expected.
Tuesday Dec 19, 2017 #
Roller skiing 1:01:00 [3] 10.3 km (5:55 / km) +60m 5:45 / km
Classic practice through Aboyne castle grounds. Perfect conditions - no wind, ice gone and road just a bit damp but free from debris. Mix of diagonal stride and a lot of double poling. Only planned to do a short session but was really enjoying it and felt relaxed, so kept going a while longer. Best classic r-s session yet.
Bit busy with cars today. Pulled to the side for one which then stopped and wound the window down. My heart sank at the sight of AA, but turned out he was just intrigued - phew. Funny old place... found myself serenaded by someone out practising their bugle later :-)
Bit busy with cars today. Pulled to the side for one which then stopped and wound the window down. My heart sank at the sight of AA, but turned out he was just intrigued - phew. Funny old place... found myself serenaded by someone out practising their bugle later :-)
Stretching 15:00 [1]
+ balance
Monday Dec 18, 2017 #
Running warm up/down 15:00 [2] 2.1 km (7:09 / km) +35m 6:36 / km
Running intervals 28:00 [5] 4.6 km (6:05 / km) +30m 5:54 / km
Intervals on the golf course with J. 7x3'+1'. Feeling good again and enjoyed this session.
Stretching 10:00 [1]
Sunday Dec 17, 2017 #
Running 1:10:00 [3] 8.2 km (8:32 / km) +290m 7:15 / km
Terrain run home from Potties. Up through Sluie, then across fields and road to Ord Fundlie. Along the ridge line to top of Kinker road then through some fields and bits of plantation to corner of P'murchie Rd. Then a couple of fields and Dess woods to finish. Starting to feel like I have a bit more energy again and really enjoyed the run.
Stretching 15:00 [1]
+ some rolling + core
Saturday Dec 16, 2017 #
Running 50:00 [3] 5.4 km (9:16 / km) +250m 7:31 / km
Morning run with J up Mortlich from Aboyne Loch. Bit of a fail on the hill - this is a good fitness / tiredness measure for me. Think I will have another easy week before the holidays to make sure I can get the most out of them.
Friday Dec 15, 2017 #
Running 35:00 [3] 4.7 km (7:27 / km) +110m 6:40 / km
Headtorch round the woods and fields with J
Stretching 10:00 [1]
Thursday Dec 14, 2017 #
Running 51:00 [3] 7.7 km (6:37 / km) +90m 6:15 / km
Steady round Loch Kinord with J. Feeling v heavy-legged and sluggish. Good decision not to try and race tonight. Paths really icy and dobs were a must.
Wednesday Dec 13, 2017 #
12 PM
Running 35:00 [3] 5.1 km (6:52 / km) +110m 6:12 / km
Steady round the woods.
6 PM
Running 1:01:00 [3] 6.1 km (10:00 / km) +180m 8:43 / km
DNC # 7 at Carlogie. Mostly quite straight-forward (controls facing on approach) but got in a bit of a guddle with the fence crossings and missed in the circle at 11. Enjoyable enough and a nice evening. Not motivated enough to feel like I'm racing any of these events.
Running warm up/down 10:00 [2]
9 PM
Stretching 10:00 [1]
Tuesday Dec 12, 2017 #
X-country skiing 53:00 [3] 7.0 km (7:34 / km) +65m 7:14 / km
From Glenmore up the Ryvoan pass as far as the Lochan Uaine and back. Lovely skiing again, but just a few more cms would make it great!
Monday Dec 11, 2017 #
X-country skiing 40:00 [2] 4.2 km (9:31 / km) +100m 8:31 / km
Short night ski with HQ from her house up the track into the forest. Snow just a bit thin, but nice skiing all the same. Lovely night.
Note
Good couple of weeks. Going to take things a bit easier this week.
Sunday Dec 10, 2017 #
Running warm up/down 25:00 [3] 4.2 km (5:57 / km) +25m 5:47 / km
To Birsemore start from CC and back
Orienteering race 1:05:00 [4] 6.8 km (9:34 / km) +230m 8:11 / km
Birsemore blue course. Really happy that my legs didn't feel too bad today, although seems like I was slow compared with everyone else! Mistake to 2, must have switched off from compass and dropped too low to crag to SE. Otherwise no real mistakes. Pleasant run out even if not the most technical. Gorgeous day but v cold.
Saturday Dec 9, 2017 #
Running 2:15:00 [3] 19.3 km (7:00 / km) +630m 6:01 / km
With DR up Cairn Leuchan, Pannanich and then down the ridge and cut back through the forest to SD Rd. Legs tired as expected, but gradient up the main climb is quite kind, so managed to plod all the way, bringing up the rear. After that it's a lovely run along to Pan and down the ridge. Just a thin cover of snow but with some hidden patches of ice. Bitter wind up the top.
Happy with how that felt for 2 back to back hill runs.
Happy with how that felt for 2 back to back hill runs.
Stretching 10:00 [1]
Friday Dec 8, 2017 #
Running 2:20:00 [3] 18.2 km (7:42 / km) +700m 6:27 / km
Dropped in Ballater by J. First up Craigendarroch, then down to pass of Ballater and up to Tullich mast. Back down and across the Tullich burn, round to Cambus, then up Cnoc Dubh. Down to BoV road and cut across by Loch Kinord back to car at the A93 lay-by. Few cms of snow underfoot and glad of dobs, but nothing too heavy going. Felt really tired from the start so whole run was quite a mental challenge, but got through it ok and not really feeling much worse by the end!
Stretching 10:00 [1]
Thursday Dec 7, 2017 #
Running 33:00 [2] 3.9 km (8:28 / km) +40m 8:03 / km
Run round old O map of Braes with J to check out for use by LC school. Really nice wee area and not much changed since it was mapped in 98. Not sure if it was ever used for anything then - I certainly never ran on it - but reckon we could squeeze a DNC in.
Stretching 10:00 [1]
Wednesday Dec 6, 2017 #
3 PM
Roller skiing 33:00 [3] 5.5 km (6:00 / km)
Aboyne Castle grounds, classic style. 10 x reps of the nice bit of road - DS out, uphill into the wind, and DP back.
6 PM
Running warm up/down 5:00 [2] 0.7 km (7:09 / km)
Jog to start
Orienteering race 57:00 [4] 6.9 km (8:16 / km) +110m 7:39 / km
DNC # 6 at Crathes. Seriously? Let's just say not quite what I had anticipated.
9 PM
Stretching 10:00 [1]
Tuesday Dec 5, 2017 #
Running warm up/down 20:00 [2] 2.4 km (8:20 / km) +50m 7:33 / km
Checking out a possible map extension at Linn of Dee before doing some reps. Short w-d after.
Running intervals 28:00 [5] 4.7 km (5:57 / km) +40m 5:43 / km
7x3'+1' on track out towards White Bridge from LoD. 3 out, 4 back. Feeling foot, but not causing any problems. Legs otherwise ok on the flat.
Stretching 10:00 [1]
Monday Dec 4, 2017 #
Road cycling 1:20:00 [3] 27.3 km (2:56 / km) +150m 2:51 / km
Mid Deeside tour up to Dinnet via S D Rd from Aboyne and back by the A93 then DW from Boddomend. A few aches and left heel sore again this morning - more roller work required.
Sunday Dec 3, 2017 #
12 PM
Orienteering 30:00 [3] 3.0 km (10:00 / km) +100m 8:34 / km
Collecting controls at Glen Tanar. Feet were v cold from standing around, so set off running hard to warm-up. Inevitably faffed and missed my first control, and then realised I was supposed to get another that was way back across the stream - doh! Probably as well though as I needed 30' for my feet to come back!
Good session. Pleased with how it all worked out.
Good session. Pleased with how it all worked out.
5 PM
Running 40:00 [3] 6.0 km (6:40 / km) +140m 5:58 / km
Headtorch run round the woods and fields with J. Nice evening. Feeling quite tired although I haven't done much this w/e.
9 PM
Stretching 10:00 [1]
Saturday Dec 2, 2017 #
Orienteering 40:00 [2]
Hanging controls for training at Glen Tanar. Out a good bit longer, but faffing and dawdling. Forest looking nicer than I dared hope and snow free already.
Friday Dec 1, 2017 #
X-country skiing 2:20:00 [3] 18.0 km (7:47 / km) +480m 6:52 / km
Back up to the Clash with AT. Awesome conditions - PT out pisteing all the tracks and snow just gorgeous. Explored various side tracks I've never skied before as there's not often enough cover on many of them. Went off track up to timber line on the way back which had a bit of a sketchy descent but nice to get out onto the open hill. Skis were gripping and gliding nicely, noticeably better than ATs fishscales!
Stretching 10:00 [3]