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Training Log Archive: SarahD

In the 31 days ending Oct 31, 2018:

activity	#	time	miles		km		+m
Running	27	23:26:00	119.61		192.5		3455
Road cycling	5	4:59:00	53.0		85.3		1155
Walking	2	4:00:00	25.23	(9:31)	40.6	(5:55)	1900
Orienteering	3	2:58:00	13.92	(12:47)	22.4	(7:57)	230
Stretching	7	1:20:00
OWS	1	3:00
Total	36	36:46:00	211.76		340.8		6740

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Wednesday Oct 31, 2018 #

Running warm up/down 16:00 [2] 2.2 km (7:16 / km) +30m 6:49 / km

Running intervals 32:00 [5] 4.6 km (6:57 / km) +75m 6:26 / km
ahr:159 max:178 shoes: Salomon Speedcross Vario

8x3'+1' at Cambus. Round the start of the handicap route cutting off right just past the bridge and back round the lochan x 2 loops. Undulating effort. Tired on w-u but it was ok once I got going.

Tuesday Oct 30, 2018 #

Running 50:00 [2] 7.9 km (6:20 / km) +60m 6:06 / km
ahr:132 max:173 shoes: Speedcross 4

Easy round Loch Kinord. Had half planned to do some intervals, but legs are quite stuffed from the w/e. Loch looking nice in the sun with lots of birds on the water. Shower of rain towards the end.

Stretching 15:00 [1]

Monday Oct 29, 2018 #

Road cycling 1:04:00 [2] 21.8 km (2:56 / km) +225m 2:48 / km
ahr:110 max:146

Recovery spin. Home to Aboyne, SD Rd to Potties and back (initially on DW).
Waited until the sun had lifted the ice off the roads, but still pretty chilly. Small effort up the hill to Marywell after being over-taken by another girlie cyclist before the bottom... she slowed right down at the start of the climb so I just had to power past.

Sunday Oct 28, 2018 #

Running warm up/down 15:00 [2]

Feeling tired and not totally up for this...

Orienteering race 1:25:00 [4] 11.2 km (7:35 / km) +100m 7:16 / km

Roseisle SOL brown course. After realising the brown was on a 1:10,000 decided to make another proper effort to get used to using the magnifier. With lots of short legs there was plenty of opportunity for practice and feel that I’m starting to get more comfortable with it. Nav was generally good (although quite straightforward), but made a couple of errors in the southern end when I was getting really tired. Enjoyed it and quite pleased with performance.

Saturday Oct 27, 2018 #

Running 1:15:00 [3] 12.9 km (5:49 / km) +70m 5:40 / km

Late afternoon round Inversnekie. Nice freshener. Went a bit further than planned... could do with a few more pedestrian routes in Inverness

Friday Oct 26, 2018 #

Running 58:00 [3] 9.0 km (6:27 / km) +200m 5:48 / km
ahr:148 max:174 shoes: Salomon Speedcross Vario

From Corsedarder monument west for a loop round the Finzean woods with J and E. Mingin (sleet) on the way there, but dried up in time and got back before the rain came on again - good timing! Legs feeling tired but knees are much improved, fingers crossed.

Stretching 10:00 [1]

Thursday Oct 25, 2018 #

Running 1:00:00 [3] 9.0 km (6:40 / km) +300m 5:43 / km
ahr:152 max:180 shoes: Speedcross 4

Night run with DR from the bridge up the Fungle and back down Masterblaster to the road. Then back to bottom of Fungle and round the loch. Got dropped on the way up the Fungle, but could have been a lot worse after night O yesterday. Turned into a lovely night. Great run.

Wednesday Oct 24, 2018 #

Running warm up/down 5:00 [2]

Jog to start at GoD

Orienteering race 58:00 [4] 6.5 km (8:55 / km) +100m 8:17 / km

DNC #1 Glen o' Dee. Using tonight to try and set some routines with using the magnifier / compass. Working well at times, but going to take a bit of adapting. Got v scrappy in the second half, rushing processes too much. Really enjoyed it, even though it was GoD :-)

Stretching 10:00 [3]

Tuesday Oct 23, 2018 #

Road cycling 1:00:00 [3] 17.1 km (3:31 / km) +250m 3:16 / km
ahr:115 max:149

Lumphanan bowl c-w. Tough into a headwind going up the hill and then struggling to stay upright with the cross wind on the way back down. Not motivated to do more, especially after faffing with cleats and brakes before setting off... give me running any day.

Stretching 15:00 [1]

Plus some basic core

Monday Oct 22, 2018 #

Running 31:00 [3] 4.3 km (7:13 / km) +100m 6:27 / km
ahr:119 max:170 shoes: Hoka speedgoat

Short run up Glen Ey and back with J whilst E up Morrone. Still tired. Going to have an easy week with some stretching / cross-training but not much running for the next few days.

Sunday Oct 21, 2018 #

Running 48:00 [3] 6.6 km (7:16 / km) +50m 7:00 / km
ahr:131 max:167 shoes: Speedcross 4

Short run out to Dun Canna with J from the cp east of Coigach. A good fresh sea breeze to blow away the cobwebs. Tired.

Saturday Oct 20, 2018 #

Walking 2:00:00 [2] 23.0 km (5:13 / km) +850m 4:24 / km
ahr:110 max:157 shoes: Speedcross 4

Mullach Clach a Blair above Glen Feshie. Big 4x4 track all the way up and into the cloud. Must rank as one of the most boring Munros. Glen Feshie looking nice though. Out for 4.5h
Getting dropped by J and E walking up the hill - didn’t think I was going that slow, but suspect I am more tired than I am admitting to myself.

Friday Oct 19, 2018 #

Running 48:00 [3] 7.5 km (6:24 / km) +100m 6:00 / km
ahr:123 max:154 shoes: Hoka speedgoat

Lap of Loch Morlich. Feeling pretty tired.

Thursday Oct 18, 2018 #

Walking 2:00:00 [2] 17.6 km (6:49 / km) +1050m 5:15 / km
ahr:115 max:179 shoes: Salomon Speedcross Vario

Lochnagar from Glen Muick via Blackspout (left) with J and E. Back down NE ridge to the loch, wee swim then back again by the tourist route. Out for 5h total. Knees complaining on the rougher bouldery descents, but ok on the track.

OWS 3:00 [2]

In Lochnagar. Lost feet almost instantly (even through booties) and couldn't have lasted much longer. Warmed up reasonably quickly after but body seemed to take a while to get moving properly. And needed some more food.

Wednesday Oct 17, 2018 #

Note

Wee walk up Creag Guibheas. Lovely day and still a grand spot with its ancient dwarf pines. Stags roaring and an eagle soaring.
Felt really awkward on the rough steep descent. Knee not happy and I think other instabilities from post interval muscle fatigue.

Tuesday Oct 16, 2018 #

3 PM

Road cycling 20:00 [2]

To the PO and back

7 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Speedcross 4

To the green and back after intervals

Running intervals 30:00 [5] 5.5 km (5:27 / km)
ahr:124 max:182 shoes: Speedcross 4

DR intervals on the green. 10 x ~1:50 off 3' reps. Worked hard and got into it pretty well. Didn't need PHs bonus reps again.

10 PM

Stretching 10:00 [1]

Monday Oct 15, 2018 #

Road cycling 1:25:00 [2] 23.7 km (3:35 / km) +350m 3:20 / km

Set off with E (me on road bike, him on MTB) out past DAP. Turned off at first x-roads and then swapped shoes and bikes to give E a try on the road bike. Sadly, I failed to capture the first-time-in-cleats-upside-down-in-the-ditch comedy moment because I was laughing too much. He was soon away though, and that was when I realised he had the last laugh and I would have to slog up the hill on his lead weight MTB. Round the bowl, up to x-roads junction then back down through Lumphanan (got my bike back for the descent at least).
Cracking morning. Deeside looking great in the autumn sun.

Sunday Oct 14, 2018 #

Running 1:50:00 [3] 16.6 km (6:38 / km) +300m 6:05 / km
shoes: Speedcross 4

Home to Scolty. DW to Shooting Greens then along the back of Hill of Gouach. Left foot feeling footsore. OK otherwise.

Saturday Oct 13, 2018 #

Running 1:26:00 [3] 12.0 km (7:10 / km) +500m 5:56 / km
shoes: x-Talon 212

Kerloch with J, ME, KH and SP. Had expected it to be 100% ming, so the fact that it was only a bit dreich was really quite positive. Good morning for some nice company and good chat.

Stretching 10:00 [1]

Friday Oct 12, 2018 #

Note
(rest day)

Ming morning then busy all day. No harm.

Thursday Oct 11, 2018 #

Note

Plan said long run, body said rest

Running 30:00 [2] 4.0 km (7:30 / km)
shoes: Hoka speedgoat

Hanging and collecting for ASC. Last one until March. Properly back to 3.5 dpw now and looking forward to having a bit more time (even if not at w/e s for the foreseeable future).

Wednesday Oct 10, 2018 #

10 AM

Running 30:00 [3] 4.4 km (6:49 / km) +100m 6:07 / km
shoes: Hoka speedgoat

Leg loosener round the woods and fields. Felt better than anticipated.

6 PM

Orienteering 35:00 [3] 4.7 km (7:27 / km) +30m 7:13 / km
shoes: x-Talon 212

Bellwood WeTT. Trotted round the first loop and a half but lost focus after a slow motion fall which hurt my shoulder. Struggling to read the map by that stage too having forgotten a headtorch. Carried on for a wee jog further on the tracks. Gorgeous evening - should have been up in the hills.

Tuesday Oct 9, 2018 #

Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: Salomon Speedcross Vario

Jog to Green, w-u and jog back after

Running intervals 25:00 [5] 4.5 km (5:33 / km)
shoes: Salomon Speedcross Vario

8x~2:15’ +1’ on the green. Tough session - worked hard and had nothing left for the bonus sprints at the end.

Stretching 10:00 [1]

Monday Oct 8, 2018 #

Road cycling 1:10:00 [3] 22.7 km (3:05 / km) +330m 2:52 / km

Home - Lumph - Tar Rd - east then back down to P'murchie Rd and home. Wee bit damp but still felt nice out. Could happily have carried on.
Looking forward to having a bit more free time this week and going forward.

Sunday Oct 7, 2018 #

Running 1:40:00 [3] 13.2 km (7:35 / km) +250m 6:55 / km
shoes: Salomon Speedcross Vario

Guiding for RTH. Round Loch Kinord and then up Cnoc Dubh with the 3 who fancied a bit extra. A bit grey but stayed dry at least,

Saturday Oct 6, 2018 #

Running 5:00:00 [3] 32.5 km (9:14 / km) +1100m 7:54 / km
shoes: Speedcross 4

Guiding for RTH round the Loch Muick munros. Cracking day but a bitter wind on top. Glad of the 2nd thermal, windproof, hat, buff and gloves! Mostly very easy going, but ran a few sections a bit quicker to catch the front group etc. Didn't feel great climbing, but overall the route seemed very easy - amazing how your expectations adjust to what you have got used to. Out for 6:45 total.

Friday Oct 5, 2018 #

8 AM

Running 20:00 [3] 2.5 km (8:00 / km)

Tyrebagger control check

3 PM

Running 20:00 [3] 2.5 km (8:00 / km)

And bringing them all back in again. Job done. Satisfied customers.

Thursday Oct 4, 2018 #

8 AM

Running 18:00 [3] 2.5 km (7:12 / km)

Control check at Tyrebagger

4 PM

Running 10:00 [2] 1.5 km (6:40 / km)

Control hanging in castle woods for ASC

Wednesday Oct 3, 2018 #

Running 33:00 [3] 4.2 km (7:51 / km) +100m 7:01 / km

Dess woods and fields - variation on usual. Across fields above SRs to road and then back from mansion. Lovely evening - got clothes wrong again; def not thermal weather tonight! Legs better than might have expected after intervals last night and 5h in the car today.

Tuesday Oct 2, 2018 #

8 AM

Running 20:00 [2] 2.5 km (8:00 / km)

Run round at Tyrebagger to check no kites have walked - success.

7 PM

Running warm up/down 20:00 [2] 3.1 km (6:27 / km)

To the green and back plus a few drills

Running intervals 18:00 [5] 3.3 km (5:27 / km)

2 sets of 5 x ~1' reps with ~35s recovery and a couple of minutes between reps. Haven't done anything this short and sharp in a while; probably needed. Hamstrings feeling tight.

Monday Oct 1, 2018 #

8 AM

Running 20:00 [2] 2.5 km (8:00 / km)

Hanging controls in Tyrebagger for schools O

5 PM

Running 33:00 [3] 5.2 km (6:21 / km) +120m 5:41 / km

Round the woods and fields. Mingin. Mentally drained but physically fresh - needed this.

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