Training Log: SarahD
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running||5|| 3:39:00|| 19.51|| 31.4|| 340|
| ||Roller skiing||2|| 1:55:00|| 12.8||(8:59)|| 20.6||(5:35)|| 110|
| ||Orienteering||2|| 1:20:00|| 5.22||(15:20)|| 8.4||(9:31)|| 40|
| ||Stretching||2|| 20:00|
| ||Total||6|| 7:14:00|| 37.53|| 60.4|| 490|
Running 1:35:00  14.7 km (6:28 / km) +180m 6:05 / km
Redburn with J, E and JG. North from BoV cp on tracks and paths. Nice run but feeling tired. Probably as well I decided not to join the DRs.
Roller skiing 56:00  10.3 km (5:26 / km) +50m 5:18 / km
Eureka! I think I've cracked it!
Have been doing quite a lot of 1-legged balance exercises over the winter as well as gradually gaining some confidence on wheels. Then the other day I read a short article with some tips for gliding further - it talked about foot placement and how you need to place your foot further forward than when running. So I tried it today and suddenly a whole different set of dynamics came into play. I guess this is the full weight transfer that people keeping talking about, but failing to adequately demonstrate. For the first time I was actually using some aerobic effort on the flat too. 4' faster than on Wed. Exciting!
So now I have 2 weeks to try and consolidate this style. I am hopeful it will carry over onto snow, so worth putting some effort in.
Running 30:00  4.6 km (6:31 / km) +70m 6:04 / km
Down to Kinker for parkrun meeting and back again after.
Running warm up/down 27:00  3.8 km (7:06 / km) +20m 6:55 / km
From cp in Culbin out to hill 99 and back a different way
Orienteering 30:00  3.4 km (8:49 / km) +40m 8:20 / km
Tech 10 #5 Culbin. A couple of short loops from the Dec SEDS training. Should have liaised with AH as it turned out he'd just taken the markers in before I went out! First loop was quite tricky and I had to stop a few times to make sure I got it right, but managed to flow a bit better on the second loop. Still a bit of a left knee niggle.
Roller skiing 59:00  10.3 km (5:44 / km) +60m 5:34 / km
Aboyne Castle. Classic. Trying to focus on arm movement.
Orienteering 50:00  5.0 km (10:00 / km)
Final DNC at Sluie. Not at all motivated to try to run this hard and pottered round mostly in the right direction. Overshot #7 badly, but otherwise quite clean really.
Running warm up/down 15:00 
Running warm up/down 20:00  3.0 km (6:40 / km) +20m 6:27 / km
To start of intervals and back after
Running intervals 32:00  5.3 km (6:02 / km) +50m 5:46 / km
8x3'+1' round Loch Kinord. Feeling tired at the outset, but ok once I got going. Lungs felt like they worked more than sometimes. Left knee niggling a bit. Solid.
Cold wind, but lovely day otherwise.
Feeling weary and busy too
all weeks |