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Training Log Archive: SarahD

In the 31 days ending Aug 31, 2018:

activity	#	time	miles		km		+m
Running	21	24:35:00	105.14		169.2		7695
Hill Race	1	4:49:00	20.88	(13:51)	33.6	(8:36)	1600
Road cycling	3	3:20:00	41.32	(4:50)	66.5	(3:00)	700
Orienteering	2	2:10:00	8.2	(15:51)	13.2	(9:51)	330
Stretching	6	1:00:00
OWS	2	27:00
Total	26	36:21:00	175.54		282.5		10325

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Friday Aug 31, 2018 #

Running 42:00 [2] 4.2 km (10:00 / km) +300m 7:22 / km

Putting out markers on Craigendarroch for wee walks week then extended on a bit. Feeling sluggish.

Thursday Aug 30, 2018 #

Running 15:00 [2]

Hanging and collecting at ASC

Wednesday Aug 29, 2018 #

Running 42:00 [2] 5.4 km (7:47 / km) +190m 6:37 / km

Easy hills with poles - 3 x reps bridge to top of DW, plus w/u-d

Orienteering 25:00 [2] 3.0 km (8:20 / km)

WeTT Glen Davan. Shadowing CC and RW. Great to see the next crop starting to blossom :-) And I can still keep up - for now :-)

Stretching 10:00 [1]

Tuesday Aug 28, 2018 #

Running 48:00 [3] 8.1 km (5:56 / km) +70m 5:41 / km
shoes: Speedcross 4

Steady round 2 bridges at GT with DR

Stretching 10:00 [1]

Sunday Aug 26, 2018 #

Running warm up/down 5:00 [2]

Wee w/ u jog with J

Orienteering race 1:45:00 [3] 10.2 km (10:18 / km) +330m 8:52 / km

Balfour brown course. Really enjoyed the first half but then turned into a bit of a longer plod than I probably should have been doing today. A bit messy in the circle with a bigger error on no 13 . Contours just didn’t seem to make sense - must have angled off direction a bit early and then ended up too low. Great forest though and realised today that this was actually my first race there! Legs felt ok. Wasn’t pushing it too hard.

Stretching 10:00 [1]

Feeling pretty beaten up - O is tough on the body

Saturday Aug 25, 2018 #

Running 2:15:00 [3] 16.3 km (8:17 / km) +930m 6:27 / km

Two reps of Gannoch up the steep track from Birse Castle. Walking the climb with poles. Knees fine on both descents :-)
That was the last long one.

Stretching 10:00 [1]

Friday Aug 24, 2018 #

Note
(rest day)

Thursday Aug 23, 2018 #

Road cycling 50:00 [3] 14.5 km (3:27 / km) +200m 3:14 / km

Short loop out by Pitmurchie and back by DAP. Ticking over.

Wednesday Aug 22, 2018 #

Running hills 1:28:00 [3] 11.3 km (7:47 / km) +520m 6:20 / km

From the bridge at Aboyne, jog to bottom of Fungle then 4 x reps up to the Seat, walking steeper bits with poles. Didn't notice climb on first 2, was aware of it by the 3rd and the last felt like quite hard work. Surprised to have racked up quite so much climb . Only need to do this 5 times and I'll get round a day of UTMR :-)
Cold not really come to anything yet - just slightly irritated nose

Stretching 10:00 [1]

Tuesday Aug 21, 2018 #

Running 40:00 [3] 6.3 km (6:21 / km) +60m 6:04 / km
shoes: Speedcross 4

Short loop round LK. Finally succumbed to J+E's cold... nothing too bad at the moment, just a bit heady.

Stretching 10:00 [1]

Monday Aug 20, 2018 #

Road cycling 1:45:00 [3] 35.0 km (3:00 / km) +500m 2:48 / km

Lovely spin out. Lumph - Tarland Rd - Tolmaud - Learney - Kinker. Knee fine on the bike and felt good after.

Sunday Aug 19, 2018 #

Note
(rest day)

Another day off... try and let the knee settle a bit more

Saturday Aug 18, 2018 #

Running 2:30:00 [3] 17.2 km (8:43 / km) +950m 6:50 / km
shoes: Speedcross 4

Long run with KH, SR and DH. From end of Glen Callater track up onto the western spur all the way to Corbett top. Drop to Glenshee road then up the other side and back towards Braemar. Descended by the big Morrone track with S to pick up the car while the others carried on over the top. Nice route which I’d never run before. V windy on top so probably good not to be any higher.
Knee sore again on last descent. Getting a bit worried about it but there is still bruising which is likely the issue. Still got 2 weeks for it to settle too.

Note

Knees really not very happy after 6 hours of standing at Runrig concert- worth it though :-)

Friday Aug 17, 2018 #

Note
(rest day)

Feeling a bit washed out so decided on a rest day

Thursday Aug 16, 2018 #

Running hills 55:00 [3] 7.8 km (7:03 / km) +275m 6:00 / km
shoes: Speedcross 4

Getting in some poling practice on the DW. 5 x reps from the bridge to the high point, walking the steeper sections with poles.

Wednesday Aug 15, 2018 #

Running 44:00 [3] 6.4 km (6:52 / km) +200m 5:57 / km
shoes: Salomon Speedcross Vario

Stopped off in Rothes for an easy run on the way home. Found a nice wee route out round some woodland and back the other side. Nothing in my legs and in need of lunch, but good to get out.

Tuesday Aug 14, 2018 #

Running warm up/down 35:00 [2] 6.4 km (5:28 / km) +30m 5:21 / km

Jog to start of intervals and back from top of the hill

Running hills 30:00 [5] 3.0 km (10:00 / km) +250m 7:04 / km

Glen Tanar with DR. 15x1'+1' hill reps. Up the east end track. Felt like I had nothing in my legs from the start and wasn't really able to reach max effort. Hopefully still a worthwhile effort though. Good turnout.

Monday Aug 13, 2018 #

Running 20:00 [2]

Short jog round the woods to test the knee. Much improved.

Sunday Aug 12, 2018 #

Note
(rest day)

Knee much improved today, but still some inflammation. Slept better last night too :-)

Saturday Aug 11, 2018 #

Running 3:30:00 [3] 24.0 km (8:45 / km) +1000m 7:14 / km

Long run with J from Pass of Ballater up Tullich mast track, over to Morven lodge, loop up and round hill to north then back over to Pass of Ballater.
Some days you just don't have it, and this was one of them for me. Feeling pretty ropey from the start (2 consecutive nights of poor sleep) and considered turning straight for home once we got to ML. Sadly, I talked myself into doing the extra loop. The climb was fine (some good pole practice) but at the top my left knee started hurting quite badly (inflammation from yesterday's bruising). It only got worse from then and ended up a very slow painful hobble down the last hill. J kindly went ahead to bring the car to the track end for me.
Don't think it is going to be a long term problem with the knee, just need to get the inflammation down and rest it for a couple of days. Sleep-wise maybe need to avoid alcohol, and get to bed at a sensible time without work on my mind.

Friday Aug 10, 2018 #

Running 35:00 [2] 5.0 km (7:00 / km) +100m 6:22 / km

Easy trot checking MapRun course. Managed to trip on a tree root and do a full-length splatter. Thankfully just superficial knee damage to show for it.

Thursday Aug 9, 2018 #

Running 50:00 [3] 7.4 km (6:45 / km) +260m 5:45 / km

With J from Queen's Loch up cistern track, past the Guard and up to mast, down to Jamie's Rd and back by Fungle. Steady chatty pace, feeling ok but not massively bouncy.

Wednesday Aug 8, 2018 #

Running 33:00 [3] 5.0 km (6:36 / km) +120m 5:54 / km
shoes: Asic hand-me-ups

Round Dess woods and fields. Recovering well. Could happily have gone for longer, but trying to rein myself in this week. Foot a bit sore where I stood on some glass at LK on Mon.

Tuesday Aug 7, 2018 #

Road cycling 45:00 [2] 17.0 km (2:39 / km)

Chilled spin along the SDRd from Aboyne to Dinnet. Didn’t fancy the NDRd so came back the same way

Monday Aug 6, 2018 #

OWS 15:00 [1]

Loch Kinord. Lovely as ever.
Feeling a bit stiff, but pretty good otherwise.

Sunday Aug 5, 2018 #

Hill Race race 4:49:00 [5] 33.6 km (8:36 / km) +1600m 6:57 / km
shoes: x-Talon 212

Glenshee 9. Really wasn't sure whether this was going to happen on Fri morning, but didn't feel too bad yesterday so decided to go for it. Felt heavy legged up the first climb, but once I got going it didn't seem so bad. The first 6 tops east of the road make for easy running and conditions were good - still pretty dry underfoot and not too hot. Descent off Cairn an Tuirc is steep and I started to feel a bit awkward as well as cramp threatening. Crossed the road in 3h which gave me hope that a sub 5h time should be possible. Climb up Cairn Aosda is tough but got head down and ground it out. Then my legs went to jelly which made the supposedly easier running on the next section somewhat harder. Stopped to get some water at a wee lochan (wasn't sure there was going to be anything better) and cramped up as I lay down to fill the bottle, but managed to stretch it off ok. After Carn a Gheoidh it was heading for home and managed to dig in quite well.
Overall really happy with how it went, especially starting the race with a heavy week in my legs. Finished something like 7th F but sadly only 3rd V50 I think. Time for some R+R now.

Saturday Aug 4, 2018 #

Note
(rest day)

Friday Aug 3, 2018 #

Running 1:30:00 [3] 8.3 km (10:51 / km) +560m 8:06 / km
shoes: Salomon Speedcross Vario

Early run up Kjerring klumpen with J before travelling. Both feeling pretty stuffed and a tough wee run. Bacon sandwich earned.

Thursday Aug 2, 2018 #

11 AM

Running 1:03:00 [3] 6.8 km (9:16 / km) +430m 7:02 / km
shoes: Salomon Speedcross Vario

Tömmerfjell, Otterøya. Great wee peak out on the end of the island peninsula. Decent effort to the top in ~39’.

OWS 12:00 [2]

In Langvatnet half way back down off the hill top. Fab :-)

4 PM

Running 1:05:00 [3] 8.7 km (7:28 / km) +450m 5:56 / km
shoes: Salomon Speedcross Vario

Gjeltheia with J. Steady slog up a dirt track to a mast. Maybe not the most aesthetically pleasing but a good workout. Some cracking bonsai pine forest, mountain hare and our 4th elk spotted on the way there. A bit drizzly but fine for running.

Wednesday Aug 1, 2018 #

Running 3:00:00 [3] 11.6 km (15:31 / km) +1000m 10:51 / km
shoes: Salomon Speedcross Vario

Heilhornet with J and E. Attempted to run or at least power walk this. Mighty steep in places, not least the first section up from the road. Got into cloud half way up which was a shame, but it was a cracking climb up through rock slabs and boulder fields with a narrowish ridge in the summit. Sun almost breaking through but it didn’t make it until we were back down the bottom :-( Good workout

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