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Training Log Archive: SarahD

In the 31 days ending May 31, 2019:

activity	#	time	miles		km		+m
Running	36	32:11:03	156.22		251.41		6801
Mountain biking	4	3:26:34	31.87	(6:29)	51.29	(4:02)	458
Orienteering	5	2:55:54	13.25	(13:16)	21.33	(8:15)	411
Stretching	9	1:30:00
Total	52	40:03:31	201.35		324.04		7671

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Friday May 31, 2019 #

10 AM

Running 3:30:00 [3] 24.89 km (8:26 / km) +913m 7:08 / km
ahr:131 max:184 shoes: Speedcross 4

Lower Glen Muick Skyline. Parked by old bridge on west side of the river. Crossed and then up through the forest to join the Cairn Leuchan track. Steady climb to the top then continued south along the ridge. Good track all the way until Craig Dearg then some wild peathag land to reach the track over Drum Cholzie. Dropped to the Muick for an interesting waist deep crossing before climbing up the other side again towards the Coyles. Wee bit of rock and some nice alpine plants on a direct ascent line before gate-crashing a birthday party on the summit. The lovely ladies insisted on plying me with quiche and cake before I set off back down the hill again. Ice bath in the Muick to finish.
Cracking run on a dreich day but at least the rain stayed off long enough. Cuckoo, skylark, hare a plenty under my feet, golden plover and red deer.

C • Sounds a grand day out :-) ... 2

9 PM

Stretching 10:00 [1]

Felt left achilles a bit today, but didn't get any worse. Massaging and rolling.

Thursday May 30, 2019 #

3 PM

Running 33:32 [3] 6.23 km (5:23 / km) +53m 5:10 / km
ahr:148 max:167

Post meeting up to Ryvoan from GML with FB. Wet but good to get out.

Wednesday May 29, 2019 #

12 PM

Mountain biking 51:42 [3] 12.07 km (4:17 / km) +138m 4:03 / km
ahr:122 max:176

Through WHW and Bellwood to Aboyne then back by the DW.
Legs feeling yesterday's exertions, but fine for this kind of exercise. Not sure what physical benefit little rides like this have, but pretty sure they don't do any harm in terms of delaying recovery. And it's nice to get out to do something.

Tuesday May 28, 2019 #

11 AM

Running 40:01 [3] 6.15 km (6:31 / km) +100m 6:01 / km
ahr:139 max:166

Steady riverbank junk miles. Colder than it looked and river still high. Legs feeling ok.

6 PM

Running 32:00 [3] 5.7 km (5:37 / km) +20m 5:31 / km
ahr:139 max:178

Jog to start of intervals at GT and back from end

Running intervals 35:00 [5] 6.0 km (5:50 / km) +100m 5:23 / km

4 x 6' + 3' reps on track towards HWH, jogging between to catch up. First 3 gradually uphill and last one back down. Actually started to feel better by the 3rd one. Good session. Solid day of training.

9 PM

Stretching 10:00 [1]

Monday May 27, 2019 #

11 AM

Mountain biking 53:52 [2] 14.22 km (3:47 / km) +170m 3:35 / km
ahr:113 max:150

Recovery ride. DW to Boddomend, then over to Auchenhove and back past DAP. Didn't like the hill back home at the end :-(

Sunday May 26, 2019 #

10 AM

Running warm up/down 15:00 [2] 2.18 km (6:53 / km)
ahr:120 max:144

Reasonable w-u. Stomach not v happy.

Orienteering race 33:04 [5] 3.87 km (8:33 / km) +148m 7:11 / km
ahr:157 max:181 shoes: VJ Supra

Scottish relays at Drumlanrig. The only relay race that matters and all the more so this year running as team DuM (or was it MuD?). E came back a few mins down, so thought that game was over and just cruised round doing my own thing. Turned out we weren't as far behind as I thought and had set J up with a small lead on our class for last leg. Mostly clean run with perhaps a couple of iffy routes, but felt pretty grim, especially on the climbs (to no 1 on particular!). Dead chuffed to take the senior handicap trophy and finish just a few secs behind our ace juniors.

Running warm up/down 11:25 [2] 1.71 km (6:41 / km) +15m 6:23 / km
ahr:140 max:174

Must have bashed my left knee at some point. Seems to have swollen up and painful to bend.

Saturday May 25, 2019 #

2 PM

Orienteering 57:00 [4] 5.9 km (9:39 / km) +47m 9:17 / km
ahr:144 max:195 shoes: VJ Supra

Scottish champs Dalbeattie. Late for the start after an eventful drive down. Finding it hard to focus at the start but played safe, took my time and gradually settled into it. Lots of wobbles and hesitations in the green, but managed to avoid any big time losses. Struggling to read the map in the green with the poor light, but took the time to stop when I needed to. Tough and technical, but not specially pleasant. Cruised to a comfortable win.
Interesting experiment this week. Decided not to ease up with the training, so quite pleased to be feeling not too bad physically today.

Running warm up/down 10:00 [2]

No time for my usual length of W- u, but adrenaline had kicked in!

Friday May 24, 2019 #

11 AM

Mountain biking 46:00 [2] 11.01 km (4:11 / km) +89m 4:01 / km
ahr:111 max:139

Potter to Potties and back. Legs feeling a bit heavy; hoping this will help.

Thursday May 23, 2019 #

9 AM

Running 3:00:00 [2] 19.38 km (9:17 / km) +1083m 7:16 / km
ahr:112 max:174 shoes: Salomon speedcross 2019

Lochnagar with EB and DB. Walked up to the col below the ladder then down to the loch. Plan was to climb up via Black Spout Buttress, but cloud was down and the rock was wet. Scrambled onto the route from the gully, roped up and gave it a go, but it was proving pretty sketchy so down-climbed back to the gully and ascended direct up BS. Blowing a hooly on top too, so didn't hang around long there. Easy run back down via Cuidhe Crom and over the moorland which was a pleasant change from usual routes. Good day out with a fair bit of time on rock / boulders even if we didn't achieve the original objective. 5:15 total.

Wednesday May 22, 2019 #

3 PM

Mountain biking 55:00 [2] 14.0 km (3:56 / km) +62m 3:51 / km
ahr:102 max:134

From Dinnet round the lochs on the road then back from Cambus bridge by the DW. Stopped at LD for a wander. Chill recovery ride.

Tuesday May 21, 2019 #

12 PM

Running 14:00 [3] 1.94 km (7:14 / km)
ahr:110 max:147

Crathie control collecting. Great wee schools event, chill morning.

6 PM

Running hills 45:00 [5] 4.9 km (9:11 / km) +400m 6:31 / km
ahr:161 max:195

3x reps of Horrible Hill ~8.5’ each with jog back through the woods between each. Brutal but great PSR training. Just about managed to maintain a ‘run’ in each climb.

Running warm up/down 30:00 [3] 5.5 km (5:27 / km) +100m 5:00 / km

To start of hill reps and back at the end

Monday May 20, 2019 #

9 AM

Running 25:00 [2] 2.95 km (8:28 / km) +53m 7:47 / km
ahr:82 max:123

Control hanging at Crathie for schools festival tomorrow. Not a bad way to start the week.

Running 25:00 [2] 2.05 km (12:13 / km) +176m 8:33 / km
ahr:87 max:123

Then took the chance to have a bit of an explore up the hill, taking in some rocky bits on the way (going to be going in search of rock quite a lot over the next few weeks). Think it would be worth extending the map even if some of the slopes are a bit extreme. Some gorgeous bits of birch wood round the spur.

9 PM

Stretching 10:00 [1]

Sunday May 19, 2019 #

11 AM

Running 48:00 [2] 6.99 km (6:52 / km) +94m 6:26 / km
ahr:121 max:179

Feel good recovery run with J and E from junction N of L Davan. Top path through the woods to Redburn. At the far end of the open E wanted to continue so J went back for the car and met us at Groddie road end. Really lovely and felt ok at a chill pace. Cuckoos a plenty, skylark, peewit and curlew too.

Saturday May 18, 2019 #

8 AM

Running 3:00:00 [3] 23.25 km (7:45 / km) +860m 6:32 / km
ahr:127 max:172 shoes: Salomon speedcross 2019

GT loop over Clachan Yell and Black Craig with J, KH, ME and RB. Dreich morning. Good to have some company to grind it out. Feeling better than earlier in the week, but you never get an easy run with this bunch.

9 PM

Stretching 10:00 [1]

Friday May 17, 2019 #

12 PM

Running 11:00 [2] 1.5 km (7:21 / km)
ahr:128 max:148

That’s what it’s all about

3 PM

Running 11:00 [3] 1.46 km (7:31 / km)
ahr:131 max:152

Hey!
P.B.

Thursday May 16, 2019 #

12 PM

Running 11:00 [2] 1.54 km (7:07 / km)
ahr:117 max:132

Do the Hokey Kokey
Feeling much better today. Think this might be the fastest one of the week -15’ total.

3 PM

Running 12:00 [2] 1.57 km (7:39 / km)
ahr:123 max:145

Turn Around
All happening at the end this afternoon- 4 missing pairs, 1 teacher with trashed ankle and a fainting pupil. The joys!

6 PM

Orienteering 13:00 [2] 1.66 km (7:49 / km) +5m 7:42 / km
ahr:130 max:152

WOW at ASC.
Planned some special courses so had to Strava them at the end whilst control collecting.

Wednesday May 15, 2019 #

12 PM

Running 13:00 [2] 1.6 km (8:09 / km)
ahr:112 max:138

Out

3 PM

Running 12:00 [2] 1.55 km (7:45 / km)
ahr:118 max:159

Shake it all about
Found yesterday’s missing control buried in some leaves next to where it had been hung :-)

6 PM

Orienteering race 28:10 [4] 3.33 km (8:28 / km) +79m 7:34 / km
ahr:139 max:185

Dess forest sprint. Really not up for this at all, but it’s WOD and I live on the map, so kind of felt obliged. Tried to go straight from 4-6 but otherwise managed as well as could be expected.
Feeling really wiped out.

Tuesday May 14, 2019 #

12 PM

Running 12:00 [3] 1.54 km (7:46 / km)
ahr:113 max:127

Controls out at Cults

3 PM

Running 12:00 [3] 1.54 km (7:47 / km)
ahr:111 max:128

And back in. One gone walkies , one tied in knots and another in a bush. Bum....guess that’s why we’re not leaving them out.

6 PM

Running hills 48:00 [3] 6.73 km (7:08 / km) +225m 6:07 / km
ahr:124 max:154

Attempt at some hill reps at GT with DR. Headed up the diagonal track through the woods doing 2x1’+1’. Grovelled through 5 of them before calling it a day- definitely trying to flog a dead horse. Stunning evening though and sitting in the river for 5’ at the end was nice.

9 PM

Stretching 10:00 [1]

Monday May 13, 2019 #

12 PM

Running 16:00 [2] 1.84 km (8:42 / km)
ahr:129 max:161

Cults control hanging

3 PM

Running 12:00 [2] 1.48 km (8:06 / km)
ahr:118 max:151

And collecting

5 PM

Running 30:00 [2] 4.06 km (7:23 / km) +65m 6:51 / km
ahr:113 max:170

Meant to be my rest day, but E had forgotten kit for run club, so wanted to go out when he got home. Except he also wanted a buddy.
Towards Kinker on the DW then down to the river, stop for a quick splash, and back up from Mill of Dess. All easy paced and walked back up the hill.

Sunday May 12, 2019 #

8 AM

Running 2:00:00 [3] 16.51 km (7:16 / km) +419m 6:27 / km
ahr:142 max:183 shoes: Salomon speedcross 2019

Early run with J and ME. Up the Fungle past Carnferg then a right turn along the valley and round the hill to join the Baudy Meg track. Back along to tree above the Guard, over Craigendinnie and down the masterblaster. Felt awful heading up the Fungle but managed to pick up a bit after that. Good to churn it out at the end of a heavy week.
First cuckoo or two. They're late... or maybe I am.

C • You are..:-) 2

Saturday May 11, 2019 #

2 PM

Running 25:00 [2] 3.61 km (6:56 / km) +68m 6:20 / km
ahr:118 max:144 shoes: Salomon Speedcross Vario

Control collecting at Morrone. Good to get a bit of a warm up before heading up the hill.

Running 1:10:00 [3] 7.47 km (9:23 / km) +512m 6:59 / km
ahr:142 max:183 shoes: Salomon Speedcross Vario

Morrone with FB. Nice chill paced chatty run to round off a relaxed (if somewhat unproductive) day. Legs not feeling too awful after yesterday.

C • Yesterday 2

9 PM

Stretching 10:00 [1]

Friday May 10, 2019 #

10 AM

Running 3:20:00 [3] 23.24 km (8:36 / km) +842m 7:17 / km
ahr:126 max:176 shoes: Speedcross 4

From Easter Balmoral out the track past Gelder Shiel to its end, then over the col below Meall Coire na Saobhaidhe. Had been planning to scramble up the Stuic ridge, but the conditions were quite poor underfoot with wet slippy snow, so decided to save it for another day. Dropped instead to Sandy loch (need to come back to swim) then onto the tops of Meall an Tionail and the 830m south of Cnapan Nathraichean. Then back down past the Princes Stone to pick up paths back to EB. Good run. Cramping up when I came off the terrain, but felt quite strong running back on the paths / track.

8 PM

Stretching 10:00 [1]

Thursday May 9, 2019 #

4 PM

Running 25:00 [2] 3.5 km (7:09 / km)
shoes: Salomon Speedcross Vario

Jog out at Dess to collect a couple of controls, then hanging and collecting in Castle woods for ASC

6 PM

Running 55:00 [3] 8.27 km (6:39 / km) +174m 6:01 / km
ahr:135 max:163 shoes: Salomon Speedcross Vario

Back from Aboyne via Coull. Felt rubbish but good to get a leg stretch.

Wednesday May 8, 2019 #

Note
(rest day)

Inversneckie. Long day. Tired legs.

Tuesday May 7, 2019 #

6 PM

Running intervals 1:20:00 [4] 13.01 km (6:09 / km) +137m 5:50 / km
ahr:136 max:168 shoes: Salomon speedcross 2019

Glen Tanar with DR. Usual w-u then an extended ‘jog’ (at PH/DW pace) out to the far bridge. Then 5x4’+2’ out towards Half Way Hut for 3, turn round and back for 2. Then a 3’ bonus rep back to the kit dump. Followed by a long jog back. Legs still had Sunday’s race in them and felt I never quite hit 5th gear, but a good steady effort. Was looking for a long one tonight so the session was good in that regard. This is the start of a proper focus towards PSR.

9 PM

Stretching 10:00 [1]

Monday May 6, 2019 #

3 PM

Running 38:00 [2] 4.35 km (8:44 / km) +130m 7:36 / km
ahr:130 max:166 shoes: Speedcross 4

Easy round the woods hanging controls for schools festival.

9 PM

Stretching 10:00 [1]

Sunday May 5, 2019 #

11 AM

Running warm up/down 20:00 [2]
shoes: VJ Supra

Jog to start. Had spent too long chatting then got myself flustered leaving less time to start than planned. Fortunately 10’ to spare was just enough time to get my head sorted.

12 PM

Orienteering race 44:40 [5] 6.57 km (6:48 / km) +132m 6:11 / km
ahr:146 max:184 shoes: VJ Supra

British Champs Kilnsey. Not at all up for this and would probably have pulled out if I hadn’t promised a visit to my parents. Spent Sat generally chilling and trying to get in the right place, but still felt unready for it by this morning.
Course distance looked short and I knew from previous visits there could only be one race plan - run like s**t and make it as smooth as possible. I did just that and was happy to finish with a clean run, but not convinced it would be fast enough. Turned out it was and I was very happy to retain the W50 trophy, especially as I’d forgotten to take it with me!
Good day in the end and all goes to show that you can pull things out of the bag if you can get your head in the right place. Reverted to my trusty baseplate for the race after feeling that I had been sloppy with compass work at the JK. It’s not that I take any fixed bearings but find it sits much better on the map and makes folding easier etc.
Disappointing that they didn’t manage to offer a long distance course. Can I have a 25% refund please?

Saturday May 4, 2019 #

12 PM

Running 33:06 [3] 5.04 km (6:34 / km) +17m 6:28 / km
ahr:124 max:142

Along the canal in Ripon once I managed to find it... it’s been a while. 10x30” efforts to try and get the legs moving. Ducklings galore.

Friday May 3, 2019 #

11 AM

Running 26:16 [3] 4.07 km (6:27 / km) +88m 5:49 / km
ahr:137 max:170

Short one round the woods before heading south.

Thursday May 2, 2019 #

12 PM

Running 48:43 [3] 6.64 km (7:20 / km) +101m 6:49 / km
ahr:122 max:154

River bank. Busy busy busy.

Wednesday May 1, 2019 #

10 AM

Running 56:00 [3] 9.48 km (5:55 / km) +59m 5:44 / km
ahr:131 max:180

Round Anagach and along the Spey. Legs feeling much improved until I hit the hill. Stopped for 10’ in the middle to stream the World Schools and look out for E finishing!

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