Training Log Archive: SarahDIn the 31 days ending Jul 31, 2019:
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Wednesday Jul 31, 2019 #
12 PM
Road cycling 45:00 [2] 12.63 km (3:34 / km) +167m 3:21 / km
ahr:102 max:123
Short recovery ride. Along to Boddomend over to Dess bowl and back by DAP. Legs feeling fine. Recovery seems good atm. Either that or I’m not racing hard enough.
9 PM
Stretching 10:00 [1]
Tuesday Jul 30, 2019 #
10 AM
Orienteering race 34:00 [5] 3.32 km (10:14 / km) +57m 9:26 / km
ahr:149 max:185 shoes: VJ Supra
S6D day 3 Dundurn. Lovely area but too many mistakes today. Lucky to get away with 3rd I think. Overshot on no 3 - not settled in to map scale, then a bad miss at no 6. Was just one crag adrift but took waaaay too long to correct. Then just a bit rushed through the rest taking some poor lines and running straight past no 11 before realising. Could probably have snuck the win if I'd got it back together better.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Supra
Not the easiest start area for warming up in.
Monday Jul 29, 2019 #
12 PM
Orienteering race 52:00 [5] 6.08 km (8:33 / km) +160m 7:34 / km
ahr:145 max:172 shoes: VJ Supra
S6D day 2 Edinchip. Technically easier today, but made a couple of mistakes late on. Poor route and then too high on the spur at 10 and then missed the red line across the river gorge until I got quite close to 11, so had to do 2 sides of a triangle to cross. Good enough for the win again today but will need to run better tomorrow with an early start.
Running warm up/down 25:00 [2] 3.0 km (8:20 / km)
shoes: VJ Supra
To start and back from finish
Sunday Jul 28, 2019 #
1 PM
Orienteering race 48:00 [5] 5.61 km (8:33 / km) +153m 7:31 / km
ahr:148 max:180 shoes: VJ Supra
S6D day 1 Auchingarrich. Good clean run. Late start after helping and forest nicely tracked up. Would have been easy to lose map contact and make mistakes, so pleased with how I held it together. 1st W50.
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Supra
4 PM
Running 25:00 [2] 2.63 km (9:31 / km) +62m 8:31 / km
ahr:124 max:151 shoes: VJ Supra
Control collecting. Horrible old heavy trestles so not much running involved!
Saturday Jul 27, 2019 #
9 AM
Running 38:47 [3] 5.33 km (7:17 / km) +116m 6:34 / km
ahr:122 max:149 shoes: Speedcross 4
Steady jog round the woods. Feeling sluggish.
8 PM
Stretching 10:00 [1]
Thursday Jul 25, 2019 #
Note
(rest day)
Travelling. Hot hot hot
Wednesday Jul 24, 2019 #
7 AM
Running 2:15:00 [3] 7.56 km (17:51 / km) +965m 10:54 / km
ahr:123 max:187 shoes: Salomon speedcross 2019 II
Morning VK! From campsite at Scharnitz (on Austrian / German border) straight up the spur above the village heading towards Brunnsteinspitz. Small path wound steeply up through the forest before getting even steeper and a wee bit rock scrambly in places. Saw a chamois towards the top of the main forest. Didn’t have enough time to reach the main peak on the ridge but got to a high point pretty much 1000m above the village. Back down the same way. Fab!
11 AM
Note
Then sitting in a van with no air con all day with temps in high 30s .... lovely!
Tuesday Jul 23, 2019 #
8 AM
Walking 2:00:00 [2] 11.57 km (10:22 / km) +940m 7:22 / km
ahr:106 max:157 shoes: Salomon speedcross 2019 II
From Passo Gardena with J. Short climb first up Grand Cier, then back down to the base of the cliffs and round to climb Sas Ciampac. Some wacky rock formations and a real lunar landscape in places. Cracking day and hotting up considerably. Glad it has stayed generally cooler over the last couple of weeks. Legs much improved today but quads still sore and generally feeling tired. Out for 4h 30m.
Monday Jul 22, 2019 #
Note
(rest day)
Chillaxo day
Sunday Jul 21, 2019 #
8 AM
Running race 3:45:22 [5] 21.05 km (10:42 / km) +1599m 7:46 / km
ahr:143 max:188 shoes: X-Talon 230
Dolomyths skyrace. Awesome. Tough. Dead chuffed with how it went....
I managed to get myself really quite wound up about this race. Bizarre, as there was absolutely nothing hanging on it, no easier place to ‘hide’ and nobody in the world except me would care about the outcome. Walking around town on Saturday the place was filled with young, fit, predominantly male athletes. What was an auld wifie like me doing amongst this lot? And the race cut-off times looked by no means trivial, although logic based on previous race results told me they were achievable.
So by race morning I was feeling more nervous about this than I have any other race for a good while. The 2 h cut-off by the top of the main steep climb really put the pressure on to treat it as a proper race; something I realise I’ve got quite lazy about in recent years.
As usual the first 20’ was grim. I hadn’t warmed up fully and everyone seemed to set off like a bat out of hell. My heart rate trace suggests this was just me - as I completely failed to raise it to a steady 140bpm until I was well up the hill. I needed to be at the first pass at Pordoi in around 65’ if I was to make the 2h cutoff. Thankfully it appeared soon enough, getting through in 62’. I managed a smile for J with his camera and was able to relax a bit knowing that if I held my position I should be fine for time.
The next section gets really really steep and there was a snake of ants zig-zagging all the way up to the Forcella. Head down, I followed the feet in front of me and ground it out, managing to look up a couple of times and absorb the stunning view across to Marmolada. The top of the pass was party central with enthusiastic commentary and music helping to motivate and I made it through with a comfortable 13’ to spare. Poles were banned on the next section so I cautiously handed them in to be transported back down the mountain, hoping I wouldn’t regret having relinquished them later in the race.
I had been passing plenty of people since the start of the steep climb and continued to feel strong on the rest of the climb to the summit; the last two weeks of altitude acclimatisation no doubt helping a fair bit. There was some more technical rocky running now, but nothing too challenging to anyone used to the Scottish mountains. Another 30’ and I was over the top and into the start of some great technical descent.
Previous experiences have told me that most Europeans are pants at technical descents and this was borne out once again as I found myself passing a steady stream of runners and feeling like a descending goddess flying down the mountain. The descent was broken into sections with some flatter easier sections sandwiched between bits of screen run and rocky running. I loved it and felt relaxed and good running. But it didn’t half go on a long time.
Eventually we got back to the tree line but it was still a long run back down the valley with a mix of technical paths gradually giving way to bigger tracks and ski runs. A final kilometre sign appeared and I was able to race back in to the village still feeling strong and delighted with my race time of 3:45, well inside the 4:30 max and top 50% of the ladies.
So, definitely one for the bucket list for anyone who loves a good technical mountain race with steep climbs and descents. For me it’s boosted my confidence again. You do need to put yourself out there now and again to be able to keep some self belief and this race certainly served that purpose for me.
I managed to get myself really quite wound up about this race. Bizarre, as there was absolutely nothing hanging on it, no easier place to ‘hide’ and nobody in the world except me would care about the outcome. Walking around town on Saturday the place was filled with young, fit, predominantly male athletes. What was an auld wifie like me doing amongst this lot? And the race cut-off times looked by no means trivial, although logic based on previous race results told me they were achievable.
So by race morning I was feeling more nervous about this than I have any other race for a good while. The 2 h cut-off by the top of the main steep climb really put the pressure on to treat it as a proper race; something I realise I’ve got quite lazy about in recent years.
As usual the first 20’ was grim. I hadn’t warmed up fully and everyone seemed to set off like a bat out of hell. My heart rate trace suggests this was just me - as I completely failed to raise it to a steady 140bpm until I was well up the hill. I needed to be at the first pass at Pordoi in around 65’ if I was to make the 2h cutoff. Thankfully it appeared soon enough, getting through in 62’. I managed a smile for J with his camera and was able to relax a bit knowing that if I held my position I should be fine for time.
The next section gets really really steep and there was a snake of ants zig-zagging all the way up to the Forcella. Head down, I followed the feet in front of me and ground it out, managing to look up a couple of times and absorb the stunning view across to Marmolada. The top of the pass was party central with enthusiastic commentary and music helping to motivate and I made it through with a comfortable 13’ to spare. Poles were banned on the next section so I cautiously handed them in to be transported back down the mountain, hoping I wouldn’t regret having relinquished them later in the race.
I had been passing plenty of people since the start of the steep climb and continued to feel strong on the rest of the climb to the summit; the last two weeks of altitude acclimatisation no doubt helping a fair bit. There was some more technical rocky running now, but nothing too challenging to anyone used to the Scottish mountains. Another 30’ and I was over the top and into the start of some great technical descent.
Previous experiences have told me that most Europeans are pants at technical descents and this was borne out once again as I found myself passing a steady stream of runners and feeling like a descending goddess flying down the mountain. The descent was broken into sections with some flatter easier sections sandwiched between bits of screen run and rocky running. I loved it and felt relaxed and good running. But it didn’t half go on a long time.
Eventually we got back to the tree line but it was still a long run back down the valley with a mix of technical paths gradually giving way to bigger tracks and ski runs. A final kilometre sign appeared and I was able to race back in to the village still feeling strong and delighted with my race time of 3:45, well inside the 4:30 max and top 50% of the ladies.
So, definitely one for the bucket list for anyone who loves a good technical mountain race with steep climbs and descents. For me it’s boosted my confidence again. You do need to put yourself out there now and again to be able to keep some self belief and this race certainly served that purpose for me.
Saturday Jul 20, 2019 #
10 AM
Running 20:00 [2] 3.0 km (6:40 / km)
ahr:125 max:164 shoes: Salomon speedcross 2019
Jog by the riverside in Canazei
Stretching 10:00 [1]
And a stretch in the sun
Friday Jul 19, 2019 #
9 AM
Walking 1:00:00 [2] 6.5 km (9:14 / km) +600m 6:19 / km
ahr:105 max:161 shoes: X-Talon 230
Easy walk from the Passo Di Giau onto Nuvolau. Nice climb with a short section of easy VF. Keeping intensity low to save the legs.
Thursday Jul 18, 2019 #
10 AM
Running 17:32 [2] 2.64 km (6:39 / km) +42m 6:10 / km
ahr:113 max:149 shoes: Salomon speedcross 2019
Short jog round the Lago Di Misurina.
Stretching 10:00 [1]
Followed by a lakeside stretch in the sun.
Wednesday Jul 17, 2019 #
8 AM
Walking 2:00:00 [2] 10.42 km (11:31 / km) +432m 9:32 / km
ahr:109 max:169 shoes: Salomon speedcross 2019
Tre Cime circuit. Set off at a run, but E’s knees weren’t up for that and as soon as I hit the first hill I realised I didn’t really need it either. So chilled out and just enjoyed the scenery instead. Hooching with crowds at the start even though we were on the first bus up from Misurina, but soon got away from most. Stunning spot. Out for 2h 30m
11 AM
Walking 3:30:00 [2] 12.5 km (16:48 / km) +1000m 12:00 / km
ahr:106 max:183 shoes: Salomon speedcross 2019
Sentiero Bonacossa from the foot of Tre Cime back to the campsite. Classed as a 1A VF, we did most of this route in 2014 but had missed off the last section. It seemed an awful lot easier this time round; 5 years is a long time ago for E. Weather stayed bright almost to the end when a storm started to brew.
Recovery starts tomorrow. Out for 4h 50m
Recovery starts tomorrow. Out for 4h 50m
Tuesday Jul 16, 2019 #
9 AM
Running 2:30:00 [3] 16.11 km (9:19 / km) +792m 7:29 / km
ahr:120 max:184 shoes: Salomon speedcross 2019 II
Straight from the campsite at Misurina up onto Monte Piano. Ran some of the outbound route with a bit of dawdling and botanising in the middle. Nice grassy plateau up top which made for much easier going than anywhere else so far. Did an extra loop across to the second top then ran all the way back and continued on for a lap of the Lago di Misurina.
Back was exceptionally stiff first thing but had managed to loosen it up quite well before we set off and it was ok whilst out, although stiff again by the end. Legs feeling better than yesterday. Nice sunny day and not too hot. 3h 10m total.
Back was exceptionally stiff first thing but had managed to loosen it up quite well before we set off and it was ok whilst out, although stiff again by the end. Legs feeling better than yesterday. Nice sunny day and not too hot. 3h 10m total.
2 PM
Stretching 15:00 [1]
Working on back and a regular stretch after the run.
Monday Jul 15, 2019 #
10 AM
Walking 3:00:00 [2] 10.57 km (17:02 / km) +572m 13:24 / km
ahr:111 max:172 shoes: Salomon speedcross 2019
Took the chairlift up from Rio Gere to Rif Son Forca with E. Plan was to then get another lift up to 2900m and do the VFs onto the Monte Cristallo summits. Turned out though that the second lift has been defunct for 2 years! Cloud was also down so changed plans and traversed / climbed by a lower path to join the VF Ivano Dibona at the Forc Alta and continue on a one way route to finish at Ospitale. J was having a rest day, so a quick text rearranged our pick up point (thanks J). Nothing too technical on any of the route but was feeling the uphill sections really hard work - combo of altitude and too many hours I think. R knee complaining a bit too. Worst bit of the route turned out to be some shitty eroded scree and then wind blown trees over the lower section of the path. Brightened up quite nicely - would probably have been fine to head for the tops but we chose the sensible option for once.
Out for 4h 10m total.
Out for 4h 10m total.
Sunday Jul 14, 2019 #
11 AM
Walking 1:00:00 [2] 8.5 km (7:04 / km) +706m 4:59 / km
ahr:106 max:184 shoes: Salomon speedcross 2019
Exploring the WW1 Lagazuoi tunnels above Passo Falzarego, together with some botanising, all at a very leisurely pace. Amazing construction work within the mountains; hard to imagine how they were built. Out for 3:30h
Saturday Jul 13, 2019 #
11 AM
Running warm up/down 20:00 [2] 1.5 km (13:20 / km) +162m 8:39 / km
ahr:115 max:129 shoes: VJ Supra
Up to start. Back feeling achey. Not improved by looking at the vertical slopes that we’re about to head into.
Orienteering 58:00 [3] 5.33 km (10:53 / km) +212m 9:05 / km
ahr:136 max:167 shoes: VJ Supra
Dolomiti 3 day Val Canali. Very different to days 1 and 2. Steep plantation on the valley side which had suffered somewhat in last year’s storm. Out late and there was a good set of elephant tracks, so nav was less challenging than it should have been. Decided before the start that I would be happy just to bumble round; otherwise you really had to attack it to go at any pace and my back (and legs) wasn’t going to have any of that.
Overall a great wee event though - friendly and well organised. Quite chuffed to have run my first set of elite races for the last 10 years or so. Do need a bit of a recovery day tomorrow.
Overall a great wee event though - friendly and well organised. Quite chuffed to have run my first set of elite races for the last 10 years or so. Do need a bit of a recovery day tomorrow.
Friday Jul 12, 2019 #
11 AM
Running 30:00 [2] 3.5 km (8:34 / km) +100m 7:30 / km
ahr:137 max:169 shoes: VJ Supra
Warm up. Legs actually less sore than yesterday but equally as tired.
Orienteering 1:31:00 [4] 8.64 km (10:32 / km) +332m 8:50 / km
ahr:137 max:180 shoes: VJ Supra
Dolomiti 3 day stage 2, Passo Valle south. Chairlift up to the same arena, but racing on the other half of the map. Just a couple of hesitations today, but it felt like a loooong way. Far end of the course took us into some “Glen Affric” terrain. Steep, rocky, juniper (in place of heather) and some flies even managed to find me. Even had a similar bonking moment to GA; remembered to turn round and once more the stupendous view made it all worth while. Well stuffed heading back up the valley for the last few legs, but really enjoyed the terrain and experience. Getting my money’s worth.
12 PM
Note
Finished to girls JWOC gold relay news - the very lovely commentator was excited to tell me about it, but he’d already been beaten to it by J. Inspiring stuff!
Thursday Jul 11, 2019 #
11 AM
Running warm up/down 30:00 [2] 3.5 km (8:34 / km) +100m 7:30 / km
ahr:121 max:149 shoes: VJ Supra
Not too surprisingly feeling a bit sluggish. 2200m altitude not helping either I guess.
Orienteering race 1:26:00 [4] 8.75 km (9:50 / km) +436m 7:52 / km
ahr:135 max:178 shoes: VJ Supra
Dolomiti 3 day stage 1, Passo Valle. Chairlift up to the arena with a stunning outlook over the mountains, although thankfully a bit of cloud around today and feeling quite chilly up there. Running W21E to make sure I get some good training hours in. Open terrain with a lot of rock and reasonable contour detail. Messed up number 1 (downhill into the crags and rock) but just a couple of small mistakes later. Really enjoyed it despite feeling stuffed.
8 PM
Stretching 5:00 [1]
Wednesday Jul 10, 2019 #
9 AM
Walking 5:00:00 [2] 18.0 km (16:40 / km) +1800m 11:07 / km
ahr:112 max:172 shoes: Salomon speedcross 2019
Long blue sky day out above the Val di Fassa taking in some peaks courtesy of several sections of via ferrata. Steep start up to the Biv Zeni then onto the first section of VF up onto the Sasso Dodici ridge. Nothing particularly technical but seriously exposed in places. Short walk up the ridge from the col to the summit and a cracking 360 view. The next section onto the summit of Saas Aut was much less exposed and easier to relax and enjoy. Then came the interesting bit with a monster 200m + descent down the edge of a precipitous bottomless gully... definitely prefer climbing up to going down stuff like that where you become quite reliant on the wires holding. After that there was more loose gravelly ups and downs but nothing needing any further protection. Final short climb up to the day’s high point on Punta Vallacia (2637m) before descending towards the Rifugio and valley paths. Cake and coffee at the Rifugio well earned. Managed a bit of a jog back down the road but can’t really class this as a run!
Saw several marmot. Distance and climb both estimated as gps was bouncing around in some of the gullies. Out for 7h total.
Saw several marmot. Distance and climb both estimated as gps was bouncing around in some of the gullies. Out for 7h total.
Tuesday Jul 9, 2019 #
10 AM
Running 4:00:00 [2] 20.21 km (11:52 / km) +1600m 8:30 / km
ahr:107 max:167 shoes: Salomon speedcross 2019
From Vigo di Fassa up first to the Rifugio Vael then over the Passo de la Zigolade and round to the Rif Vajolet. Stop for coffee and chips before heading back towards Vigo. Walked most of it but ran some of the traverse and first half of the descent. Knees were complaining all round by the steep descent back from Rif Ciampedie. Expecting rain to come through in the afternoon but we stayed under a small area of blue sky while mountains all around seemed to get dark. Great day. Out for 5.5h total.
8 PM
Stretching 10:00 [1]
Monday Jul 8, 2019 #
9 AM
Walking 1:30:00 [2] 7.74 km (11:37 / km) +538m 8:38 / km
ahr:96 max:132
Spontaneous stop at Ehrenberg castles for a wander. Good find. Turned into a bit more of a full on hike than anticipated (in sandals) but well worth it. The cloud was right down which was a shame as the views from the top of the highest castle could have been great. The third castle was reached by a cracking suspension bridge running high across the valley and over the top of the main road. Quite atmospheric in the mist.
5 PM
Running 1:20:00 [3] 6.16 km (12:59 / km) +609m 8:41 / km
ahr:139 max:192 shoes: X-Talon 230
Hello Dolomites! Stopped at the high point of the pass over to Val di Fassa and followed signs up the hill towards the Poppekanzel Pulpito. Didn’t take as long as anticipated so E and I explored further round the back following some markings that looked to be heading towards the summits. Turned back after it had been getting quite chossy and the climb looked to be getting a bit more severe - but late in the day for anything too exciting.
Big smiles... mountains, flowers, running with the family- what’s not to love:-)
Big smiles... mountains, flowers, running with the family- what’s not to love:-)
10 PM
Stretching 5:00 [1]
Sunday Jul 7, 2019 #
5 PM
Running 36:00 [3] 5.82 km (6:11 / km) +89m 5:44 / km
ahr:118 max:141 shoes: Salomon speedcross 2019
Leg stretcher after a long day of driving, round a bit of woodland by Göppingen, east of Stuttgart. Good to get out.
Saturday Jul 6, 2019 #
Note
(rest day)
Travelling
Friday Jul 5, 2019 #
11 AM
Running 1:18:00 [3] 12.02 km (6:29 / km) +135m 6:09 / km
ahr:124 max:147 shoes: X-Talon 230
Dinnet Muir lap of Loch Kinord including a loop over the shoulder from the north end of the muir, back down to BoV and a detour round the dragonfly loop. Feeling my back still, but after strimming, weeding and running it doesn't seem any worse really, so time to ignore it again I think.
12 PM
OWS 5:00 [2]
And a short dip in LK at the end. Nice, but seemed a bit slimey when I got out.
Thursday Jul 4, 2019 #
4 PM
Road cycling 46:15 [2] 14.18 km (3:16 / km) +187m 3:04 / km
ahr:115 max:135
Easy round to Lumphanan and back by Pitmurchie. Giving the back a bit more rest from running- can still feel it a bit.
Wednesday Jul 3, 2019 #
12 PM
Running 31:26 [2] 4.32 km (7:17 / km) +102m 6:30 / km
ahr:129 max:172 shoes: Speedcross 4
Short easy one round the woods. Back feeling much better this morning, but it wasn't so keen on going for a run. Want to try and get this settled before the hols start.
Tuesday Jul 2, 2019 #
6 PM
Running warm up/down 17:00 [2] 2.8 km (6:04 / km) +21m 5:51 / km
ahr:122 max:140 shoes: Salomon speedcross 2019
Warm up to usual spot then jog back at end
Running tempo 30:00 [5] 6.48 km (4:38 / km) +50m 4:28 / km
ahr:146 max:172 shoes: Salomon speedcross 2019
Tempo run. 15' out towards ToE, 2' rest, then 15' back again. Km splits were something like 4:30, 4:40, 4:40, 4:18, 4:45, 4:55, 4:44... slightly uphill into the wind on the way back, so reasonably consistent. Ran nicely matched with JG until she dropped off at the end.
Back was aching from quite early on and isn't feeling good after - suspect not used to running hard on flat tracks as much as anything!
Back was aching from quite early on and isn't feeling good after - suspect not used to running hard on flat tracks as much as anything!
10 PM
Stretching 10:00 [1]
Monday Jul 1, 2019 #
11 AM
Road cycling 1:27:00 [2] 25.87 km (3:22 / km) +388m 3:08 / km
ahr:111 max:137
Loop over Pitmurchie, above Torphins to Glassel and back by Craiglash. Windy! Feeling pretty tired. Easy week planned.