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Training Log Archive: SarahD

In the 31 days ending Mar 31, 2019:

activity	#	time	miles		km		+m
Running	20	29:59:09	132.12		212.63		4560
Mountain biking	7	9:16:00	99.18	(5:36)	159.62	(3:29)	1358
Orienteering	4	3:36:22	14.78	(14:38)	23.79	(9:06)	786
Stretching	8	1:20:00
Road cycling	1	35:00	7.1	(4:56)	11.43	(3:04)	107
Total	37	44:46:31	253.19		407.47		6811

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Sunday Mar 31, 2019 #

12 PM

Running 15:00 [3] 1.0 km (15:00 / km) +127m 9:10 / km
ahr:105 max:138 shoes: VJ Supra

To start at Dumyat

Orienteering 1:05:00 [4] 7.2 km (9:02 / km) +246m 7:43 / km
ahr:142 max:178 shoes: VJ Supra

Dumyat SOL blue course. Achilles stiffened up again and not sure whether to run but didn’t feel too bad heading up to the start. Tired from yesterday and not motivated to race so plodded round steadily trying to make all the processes smooth and maintain good flow. Pretty successful although missed a path near the end whilst planning ahead. Achilles didn’t seem any worse after fingers crossed.

Saturday Mar 30, 2019 #

12 PM

Running warm up/down 20:00 [2] 2.0 km (10:00 / km) +179m 6:55 / km
ahr:131 max:147 shoes: VJ Supra

To start at Birnam

Orienteering race 38:22 [5] 4.89 km (7:50 / km) +150m 6:48 / km
ahr:149 max:187 shoes: VJ Supra

Scottish middle distance champs at Birnam. Good race. Ran hard and just about held it together. Good practice on a mostly downhill course. Caught by J by 2’ at no 4 but didn’t manage to cling on for too long. Achilles felt totally fine but stiffened up a bit after. 2’ win ahead of JI

Friday Mar 29, 2019 #

Note
(rest day)

Giving it another day

Thursday Mar 28, 2019 #

12 PM

Mountain biking 57:00 [3] 17.96 km (3:10 / km) +182m 3:01 / km
ahr:116 max:150

From Finzean farm shop out to the road end at FoB then back the same way. Headwind on the way up the glen made the planned chill ride harder than it should have been, but the whizz back just about made up for it. Legs are feeling quite tired from all this cycling.

4 PM

Running 10:00 [3] 1.37 km (7:20 / km) +18m 6:52 / km
ahr:110 max:133

Control hanging in Lady Wood for ASC. Testing out achilles - still niggly when running.

8 PM

Stretching 10:00 [1]

Wednesday Mar 27, 2019 #

Stretching 10:00 [1]

Rolling, stretching, heel raises, some more rolling and massage.

11 AM

Mountain biking 1:35:00 [3] 30.3 km (3:08 / km) +400m 2:56 / km
ahr:119 max:148

Braemar- Glenshee and back. Enjoyed this. Main climb in bang on the hour. Good to give myself a bit more of a challenge although found the climb easier than anticipated as the gradient never gets too steep. Achilles much improved again, but still some pain on heel raises, so don’t want to stress it too much.

Tuesday Mar 26, 2019 #

12 PM

Mountain biking 1:22:00 [3] 23.51 km (3:29 / km) +239m 3:19 / km
ahr:114 max:144

From the bottom of Glen Muick up the road to the old bridge then up the W side of the river for a few km. Hadn't realised a hydro scheme was going in here... HRH managed to keep that nice and quiet. Then back the same way and on to SD Rd, out beyond the Girnock before turning round and returning through Dalliefour. Nice change from the DW.

C • royals 2

Monday Mar 25, 2019 #

11 AM

Mountain biking 1:25:00 [3] 22.7 km (3:45 / km) +221m 3:34 / km
ahr:110 max:134

DW to Potties then S D Rd to Balfour, back road to Aboyne and back on DW. MTB with road slicks. Not the most exciting.

Sunday Mar 24, 2019 #

10 AM

Orienteering 1:08:00 [3] 7.15 km (9:31 / km) +207m 8:19 / km
ahr:142 max:183 shoes: VJ Supra

Hampsfell short brown. Lots of good stuff but too many scrappy mistakes as well. Great area and really enjoyed it. Achilles really not good though and maybe not the best plan to have run. Needs some TLC and R+R this week.

Running warm up/down 15:00 [1]
shoes: VJ Supra

To start

Saturday Mar 23, 2019 #

7 AM

Running 1:00:00 [3] 8.38 km (7:10 / km) +134m 6:38 / km
ahr:122 max:148

Early doors round the Falls of Clyde whilst E still in bed. Nice morning and the river / falls looking lovely. Feeling rubbish as I always do at this time. Achilles sore too - early start probably not very smart for it. Good to grab the opportunity though.

Friday Mar 22, 2019 #

10 AM

Running 1:00:00 [3] 8.64 km (6:57 / km) +320m 5:52 / km
ahr:132 max:169

From big Birse track up Gamie's track. 2km w-u before hill-reps, then on up to the top of Carnferg. Really windy out of the trees. Back down the main path to forest road then MTB single track back to the car. Feeling good. Achilles fine.

Running hills 30:00 [5] 4.0 km (7:30 / km) +160m 6:15 / km

5x4'+2' hills up the Gamie's track towards Carnferg. Jog half way back down between each. Solid.

7 PM

Stretching 10:00 [1]

Thursday Mar 21, 2019 #

Note
(rest day)

Too much rushing around

Wednesday Mar 20, 2019 #

12 PM

Mountain biking 1:17:00 [3] 24.36 km (3:10 / km) +168m 3:03 / km
ahr:114 max:148

Sticking to the bike for another couple of days, although achilles feeling much better. Aboyne - Dinnet - S Deeside - Glen Tanar loop on the MTB. All fairly chilled. Tried not to squash too many frogs and toads, but had to keep focus to avoid them - they look awfully like pine cones from a distance!

Tuesday Mar 19, 2019 #

11 AM

Mountain biking 1:20:00 [2] 21.35 km (3:45 / km) +58m 3:42 / km
ahr:111 max:134

Dinnet - Ballater on the DW and back the same way. Achilles still niggling, although better than yesterday. Nice easy recovery. Saw a sea eagle, really close up , near to the Tullich fish ponds. It was enormous. Wow!

Monday Mar 18, 2019 #

Note
(rest day)

V tender left achilles this morning. Wasn’t aware of it at all over the weekend so hopefully will settle down quickly with a bit of RICE. All good otherwise.

Sunday Mar 17, 2019 #

8 AM

Running 7:58:21 [3] 32.35 km (14:47 / km) +617m 13:30 / km
ahr:116 max:170 shoes: Salomon speedcross 2019

Glenmore - Linn of Dee by the Lairig Ghru with SR and RB. After persistent snow yesterday the chances of getting back to LoD on foot weren’t looking good for today. We put a contingency plan in place for alternative means of getting home, but had time to go and see what it looked like with an option to carry on if conditions were better than anticipated. Heading up from Glenmore there was a fair bit of brightness and we seemed to be gaining quite good height without the snow getting horrendous. I knew it would be worse further up, but assuming conditions on the south side were similar it should be a relatively short (10km ish) section of heavy slog. And we had a tail wind. So we decided to commit and carry on. In short it was the longest snow wade I’ve ever had to do, with soft snow which saw us sinking thigh deep at regular intervals and we soon perfected an alternative snow crawl to make faster progress through the worst bits. And it carried on like that pretty much all the way to the Luibeg (more like 20km). There’s not many people I would feel comfortable with on a day like that, but thankfully we were all able to dig deep and see it through - good humour and good company all the way. Think I’ll remember this one for a long while!
Great weekend all round and happy to have felt physically strong enough for it.

C • Snow Wade! 3

Saturday Mar 16, 2019 #

9 AM

Running 3:00:00 [3] 25.41 km (7:05 / km) +330m 6:39 / km
ahr:120 max:164 shoes: Salomon speedcross 2019

Insh - Glenmore through the forest with RB and SR. Snowing steadily all the way but felt much easier than yesterday without the wind. Good feed at Cobbs cafe at the end. Not looking too promising for getting back to LoD tomorrow....

4 PM

Stretching 10:00 [1]

Friday Mar 15, 2019 #

10 AM

Running 5:20:00 [3] 41.57 km (7:42 / km) +414m 7:20 / km
ahr:127 max:176 shoes: Salomon speedcross 2019

Linn of Dee to Insh by the Feshie with RB and SR. Pretty testing conditions at times; into a strong headwind pretty much all day and blatters of snow coming through at intervals. Thankfully some sunshine in between too. Last 10km on road and big tracks was tough - legs just felt really sore. All good (type 2) fun :-)

7 PM

Stretching 10:00 [1]

Thursday Mar 14, 2019 #

Note
(rest day)

Recovery ahead of some potentially big miles, all going to plan

Running 10:00 [1]

Hanging for ASC in Aboyne

Wednesday Mar 13, 2019 #

6 PM

Orienteering 45:00 [3] 4.55 km (9:53 / km) +184m 8:14 / km
ahr:115 max:176

WeTT Dinnet Muir shadowing EB. Felt awful on jog up to start but enjoyed going round slowly and carefully doing talk-O for much of it. Such great terrain but some tough heather / rock in places.

9 PM

Stretching 10:00 [1]

Tuesday Mar 12, 2019 #

6 PM

Running warm up/down 10:48 [2] 1.82 km (5:57 / km)
ahr:133 max:158 shoes: Salomon speedcross 2019

To the green

Running intervals 41:00 [5] 5.96 km (6:53 / km) +8m 6:50 / km
ahr:130 max:161 shoes: Salomon speedcross 2019

5x4'+2' on the green. Then jog back to CC. Legs a bit heavy, but generally ok. Cold / windy night.

Monday Mar 11, 2019 #

3 PM

Mountain biking 1:20:00 [2] 19.44 km (4:07 / km) +90m 4:01 / km
ahr:110 max:126

Feeling drained today but didn’t want to have another full rest day, so went for an easy potter along the DW. Road bike still awaiting sourcing of an old part to be able to get it back on the road again :-(

Sunday Mar 10, 2019 #

Note
(rest day)

Had hoped to get out at some point, but weather and travel put paid to that. No harm in a day off anyhow.

Saturday Mar 9, 2019 #

3 PM

Running 10:00 [3] 1.5 km (6:40 / km) +40m 5:53 / km

Lochgoilhead MapRun. Confused 9 with 6... oops!

5 PM

Running 43:00 [3] 5.9 km (7:17 / km) +248m 6:01 / km
ahr:127 max:162

From centre at LGH out on the Cowal Way then back down to village through forestry plantation. Nice wee run and good to clear the head. Surprisingly nice day in the end!

Friday Mar 8, 2019 #

9 AM

Running 2:00:00 [3] 17.78 km (6:45 / km) +550m 5:51 / km
ahr:140 max:175 shoes: Salomon Speedcross Vario

Woke to wet snow on the van which made the decision to stay off the hills easy. Did a big loop round Glen Loin instead. A lot of it in big forest/ hydro tracks but a more interesting section of single track on the return. Pretty dreich the whole way with snow on the higher sections and rain lower. Wearing a lot of kit and glad of it all. Tired by the end.

Thursday Mar 7, 2019 #

6 PM

Running 1:00:00 [3] 8.09 km (7:25 / km) +503m 5:40 / km
ahr:138 max:181 shoes: Salomon Speedcross Vario

From Arrochar, last of the light up the Cobbler path to the foot of the last main climb. Back the same way by headtorch. Making the most of a nice evening before the rain / snow comes in.

Wednesday Mar 6, 2019 #

11 AM

Running 1:00:00 [2] 5.91 km (10:09 / km) +100m 9:22 / km
ahr:113 max:142 shoes: Arctic Talon

Control hanging at Torphantrick for local event on Sunday. Ming day and feeling really tired after yesterday’s effort, so really wasn’t looking forward to this. It was ok once I got out there, although ongoing tree chopping is a tad worrying.

Tuesday Mar 5, 2019 #

11 AM

Running 50:00 [3] 8.06 km (6:12 / km) +75m 5:56 / km
ahr:155 max:174 shoes: Speedcross 4

From cp north of Dinnet, loop round the muir as far over as dragon-fly boardwalk and back by north edge of LK. Nice day. Bonus miles.

6 PM

Running 48:00 [3] 7.6 km (6:19 / km) +90m 5:58 / km
ahr:143 max:172 shoes: Salomon speedcross 2019

Out Tarland Way to start of hills, jog back recovery and return to CC.

Running hills 12:00 [5] 2.4 km (5:00 / km) +160m 3:45 / km
shoes: Salomon speedcross 2019

8 x 90" hills. First 5 were good then started to flag. Struggling by no 8 so skipped the last two.

9 PM

Stretching 10:00 [1]

Monday Mar 4, 2019 #

Note
(rest day)

Feeling tired today.
Wander round Aboyne Loch - cormorant, heron, wigeon, goldeneye and tufted duck

Sunday Mar 3, 2019 #

10 AM

Running 51:00 [4] 8.48 km (6:01 / km) +160m 5:30 / km
ahr:136 max:176 shoes: Salomon Speedcross Vario

Loch Katrine. Warm up out along the road on the lochside, then a steady effort up the hill. Turned round on ~30’ and did a harder effort all the way back. Bit drizzly but some glimpses of sun. Good session on tired legs.

9 PM

Stretching 10:00 [1]

Saturday Mar 2, 2019 #

9 AM

Running 1:35:00 [3] 14.44 km (6:35 / km) +328m 5:54 / km
ahr:138 max:180 shoes: Salomon speedcross 2019

Glen Tanar circuit. Along the river bank towards ToE then up to above the Guard, along high track and left round the back of Baudy Meg. Felt like a slog the whole way, but good to grind it out.

Friday Mar 1, 2019 #

11 AM

Road cycling 35:00 [3] 11.43 km (3:04 / km) +107m 2:55 / km
ahr:110 max:131

Abortive cycle. Mechanical problems - can’t change out of top front ring which doesn’t get me very far round here.

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