Training Log Archive: RosieWatsonIn the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
8 AM
Strength and Conditioning (Gym) 40:00 [3]
Back and bi's on my own again - something niggling in my back though so did lighter weights and less reps, not too hard as also going swimming!
swimming 30:00 [3]
40 lengths, in the pattern of 4 front crawl, rest, 4 backcrawl rest x5.
OH my lorddddd I am so bad at swimming now?!!! Like there was no way I could manage more than 4 lengths front crawl without drowing... think it's probably really good for my breathing technique though so think I will make the Monday 'gym & swim' thing a regular. Fun! But tired, swimming always makes me sleepy.
OH my lorddddd I am so bad at swimming now?!!! Like there was no way I could manage more than 4 lengths front crawl without drowing... think it's probably really good for my breathing technique though so think I will make the Monday 'gym & swim' thing a regular. Fun! But tired, swimming always makes me sleepy.
7 PM
Stretching 30:00 [0]
Sunday Feb 28, 2016 #
11 AM
Cycling (Bike to Berlin training) 2:30:00 [3] 26.6 mi (5:38 / mi) +371m 5:24 / mi
Pretty slow as most of my group had only done shorter rides before, and about half were getting used to road bikes for the first time.
But FUN, nice cafe stop, nice day, everyone enjoyed it. :)
But FUN, nice cafe stop, nice day, everyone enjoyed it. :)
9 PM
Stretching 30:00 [0]
Big nice hamstring, hip and back stretch (calves also) to try and loosen up my foot. Also going to book and sports massage this week as right side is still seized up and calves really dont seem to want to loosen atm.
Saturday Feb 27, 2016 #
3 PM
Running 28:00 [3] 5.27 km (5:19 / km) +65m 5:00 / km
Thought I'd try and jog to try out my foot, just 5km, max 8km if felt ok.
Started hurting after 500m, really hurting after 700m (lights). Did some ankle rotations and calf stretches while waiting for the lights and it seemed to relieve it - but then immediately built back up again, which was the pattern for the rest of the run.
So frustrating, and very fed up again. Don't really know what to do.
Started hurting after 500m, really hurting after 700m (lights). Did some ankle rotations and calf stretches while waiting for the lights and it seemed to relieve it - but then immediately built back up again, which was the pattern for the rest of the run.
So frustrating, and very fed up again. Don't really know what to do.
4 PM
Note
(injured)
Massaged my foot a bit with lavender oil, then tried to do some calf raises and knee bends but this immediately made everything hurt again so stopped.
Did some stretching and realised that the whole of my right side (side, back, hip, hamstring and calf) are all seized up so going to do an extra big mass stretch later to try and loosen that up - probably part of the problem.
Did some stretching and realised that the whole of my right side (side, back, hip, hamstring and calf) are all seized up so going to do an extra big mass stretch later to try and loosen that up - probably part of the problem.
Friday Feb 26, 2016 #
Note
(rest day)
Still the worst DOMS of all history. Think I'm gonna rest apart from a cycle ride on Sunday, then should be back to normal next week.
Physio was really helpful. He said it was quite inflamed around my inside ankle bone so massaged it off a bit - feels like it helped. Then gave me some exercises to do. So I'm going to build it up with very short but regular runs (as opposed to less longer runs) so get my body back into it properly. Feel better :)
Physio was really helpful. He said it was quite inflamed around my inside ankle bone so massaged it off a bit - feels like it helped. Then gave me some exercises to do. So I'm going to build it up with very short but regular runs (as opposed to less longer runs) so get my body back into it properly. Feel better :)
Thursday Feb 25, 2016 #
Note
(rest day)
Was going to go climbing (again) but just really wasn't feeling it, really tired and my legs are absolutely ruined, the worst DOMS in the whole history of the world and can't even walk properly! So more rest. Physio tomorrow.
Wednesday Feb 24, 2016 #
11 AM
Strength and Conditioning warm up/down (XC training) 15:00 [3]
Strength and Conditioning (XC training) 5:00 [5]
TESTING! Did the squat test and the dead-lift test to do today - 3 reps at absolute max weight.
Warmed up and then went straight in at 60kg squats as I knew I would be able to do it. However haven't done squats since before Christmas so absolutely RUINED my quads immediately! Tried to up it to 65kg and 62kg and just couldn't do more than 1 rep. Deffo would have been able to do more normally i.e. before Christmas but just too much this time.
Deadlifts - much better! Did 60kg relatively easily, so upped it to 80kg. REALLY REALLY hard and thought my face was going to explode BUT managed it. Then Chris said to try 85kg which I thought I wouldn't be able to but just did it, although my form dropped on the last rep. But really pleased with 85kg.
FUN! Nice to do something really hard, as can't really do cardio until this cough is a bit better.
Warmed up and then went straight in at 60kg squats as I knew I would be able to do it. However haven't done squats since before Christmas so absolutely RUINED my quads immediately! Tried to up it to 65kg and 62kg and just couldn't do more than 1 rep. Deffo would have been able to do more normally i.e. before Christmas but just too much this time.
Deadlifts - much better! Did 60kg relatively easily, so upped it to 80kg. REALLY REALLY hard and thought my face was going to explode BUT managed it. Then Chris said to try 85kg which I thought I wouldn't be able to but just did it, although my form dropped on the last rep. But really pleased with 85kg.
FUN! Nice to do something really hard, as can't really do cardio until this cough is a bit better.
Tuesday Feb 23, 2016 #
Note
(rest day)
Was going to go for a climb but it was SUCH a nice beautiful day we went to Ilkley instead and went for a walk. :) Definitely tanned now.
Monday Feb 22, 2016 #
Strength and Conditioning (Gym) 30:00 [4]
Just some chest and tri's, but less than normal because SO busy and was feeling tired. Need to rest!
Note
(injured) (sick)
Time to rest and get well this week, sort out the niggling injuries and MAKE A PLAN!
Sunday Feb 21, 2016 #
Orienteering (BUCS O-ing) 44:58 [3] 4.77 km (9:26 / km) +184m 7:54 / km
(injured) (sick)
Foot really really hurting. Ok on flat and slopes down to the right, but hobbling sooo much on left sloping slopes, which was the first half of the course unfortunately! Did not enjoy it at all, also lost my voice completely and still coughing.
Saturday Feb 20, 2016 #
1 PM
Running warm up/down (BUCS O-ing) 10:30 [3]
Run to the start and some drills to warm up
Orienteering race (BUCS O-ing) 1:11:56 [4] 9.21 km (7:49 / km) +177m 7:08 / km
Course: 7.2km
Thought foot would be better but wasn't. :(
So slowed up by that, plus my breathing (cough) - and just generally can't Orienteer any more, some very poor and slow route choices. But fine, didn't hate it and that was what I was aiming for!
Thought foot would be better but wasn't. :(
So slowed up by that, plus my breathing (cough) - and just generally can't Orienteer any more, some very poor and slow route choices. But fine, didn't hate it and that was what I was aiming for!
Friday Feb 19, 2016 #
Note
(injured) (sick) (rest day)
Still resting for the weekend, still coughing loads, foot feeling better.
Wednesday Feb 17, 2016 #
Note
(injured) (sick) (rest day)
Really fed up of training life.
Getting ill again, what a suprise. I am one of the healthiest people I know in many ways, and also one of the 'illest' - stupid and makes no sense.
Also the tendons in my foot/inner ankle are really sore and I was hobbling all morning until it warmed up a bit and still hurts just walking around.
It's just stupid and annoying that I do one not-even-that-long run on nice even but not tarmac ground and my foot suddenly hurts for no reason.
And how I do one speed session last week (easier pace and less reps also), and suddenly my shins hurt again and my body doesn't seem to recover properly.
Stupid and sick of it, wondering if rest isn't the answer and should just run through it, seeing as nothing else seems possible to progress my running, or maybe just get a new body.
Getting ill again, what a suprise. I am one of the healthiest people I know in many ways, and also one of the 'illest' - stupid and makes no sense.
Also the tendons in my foot/inner ankle are really sore and I was hobbling all morning until it warmed up a bit and still hurts just walking around.
It's just stupid and annoying that I do one not-even-that-long run on nice even but not tarmac ground and my foot suddenly hurts for no reason.
And how I do one speed session last week (easier pace and less reps also), and suddenly my shins hurt again and my body doesn't seem to recover properly.
Stupid and sick of it, wondering if rest isn't the answer and should just run through it, seeing as nothing else seems possible to progress my running, or maybe just get a new body.
Stretching 20:00 [0]
Calmed down a bit since my note today! :P
Probably just needed a good stretch and a good sleep and all will be fine!
Stretching I think is going to be my new aim for the year above all else, could solve all world problems you never know.
Probably just needed a good stretch and a good sleep and all will be fine!
Stretching I think is going to be my new aim for the year above all else, could solve all world problems you never know.
Tuesday Feb 16, 2016 #
1 PM
Running long 1:29:43 [3] 15.0 km (5:59 / km) +219m 5:34 / km
Had planned on doing a bit of a longer run today but felt a bit headachy/like I was getting ill today and yesterday so just did 15km and ran slowly.
However about halfway the tendon down on the inside of my ankles started hurting (right foot) and then my knees, and then the last few km's just felt soooooo seized up and achy all over!? So stupid because it was such an easy 15km, not very far, and there is literally no reason why I should have felt that 'niggled'.
Really really REALLY sick of my body, and really not in the mood to get injured again (could also feel my shins)
However about halfway the tendon down on the inside of my ankles started hurting (right foot) and then my knees, and then the last few km's just felt soooooo seized up and achy all over!? So stupid because it was such an easy 15km, not very far, and there is literally no reason why I should have felt that 'niggled'.
Really really REALLY sick of my body, and really not in the mood to get injured again (could also feel my shins)
Monday Feb 15, 2016 #
Strength and Conditioning (Gym) 45:00 [4]
Went to the gym on my own waaaaa so exciting! Was good, and actually easier to work harder, did some pretty heavy stuff (back, bi's and core)!
Enjoyed it.
Enjoyed it.
Sunday Feb 14, 2016 #
Note
(rest day)
Saturday Feb 13, 2016 #
11 AM
Running (Ilkley Moor) 1:20:40 [3] 11.22 km (7:11 / km) +299m 6:21 / km
LUUOC training run. Used a ridiculous map which made us waste soooooo much time, still have no idea how it matched up to the ground! Also very muddy so slow going - but fun!
Went in two groups and pretty well matched in how fast we wanted to go, but also not to far apart so no real waiting around. Nice hot choc in the cafe on the hill on the end.
Went in two groups and pretty well matched in how fast we wanted to go, but also not to far apart so no real waiting around. Nice hot choc in the cafe on the hill on the end.
Friday Feb 12, 2016 #
Stretching 20:00 [0]
7 AM
Strength and Conditioning (Gym) 30:00 [4]
V early morning sesh because Jack was in for 9.
Did chest and tris and some shoulders, really enjoyed it! And some good core.
Did chest and tris and some shoulders, really enjoyed it! And some good core.
Thursday Feb 11, 2016 #
6 PM
Running warm up/down 15:23 [3] 3.0 km (5:08 / km) +55m 4:42 / km
Run to the track!
Running intervals (XC training) 13:21 [4] 3.6 km (3:43 / km)
6 x 600m, with 200m jog recovery between each.
Just went steady as it's the first speed work I have done since before my shits played up last term. Held up well though - pleasedddd and enjoyed it! :)
Just went steady as it's the first speed work I have done since before my shits played up last term. Held up well though - pleasedddd and enjoyed it! :)
Running warm up/down (XC training) 12:38 [2] 2.08 km (6:04 / km)
Recovery: Jogging the 200m left between each rep, then did an extra lap and a bit at the end to cool down/keep warm until others finished.
Running warm up/down (XC training) 17:27 [3] 3.23 km (5:24 / km) +5m 5:22 / km
Jog home with Harriet. SO GLAD I went to the session, and so pleased my shins held up. Feel good.
8 PM
Stretching 25:00 [0]
Wednesday Feb 10, 2016 #
11 AM
Strength and Conditioning (XC training) 15:00 [3]
Just doing testing so not a proper session. Did some hangstring things, a plank/core stability test, and reaction test... that's it I think?
Then finished off with a bit of core.
Then finished off with a bit of core.
1 PM
climbing 40:00 [3]
Just top-roped today as I cba to carry the rope!
But really good, tried some harder ones i.e. 6bs/c's and managed them - either we're getting better or the grades are really easy on some!
But fun, although felt exhausted for some reason and sore throat and cold-y.
But really good, tried some harder ones i.e. 6bs/c's and managed them - either we're getting better or the grades are really easy on some!
But fun, although felt exhausted for some reason and sore throat and cold-y.
Tuesday Feb 9, 2016 #
2 PM
Running 53:14 [3] 10.23 km (5:12 / km) +120m 4:55 / km
Felt a bit rubbish because had only eaten about 4 pancakes full of lots of sugar and lemon juice! But really enjoyed it, SO glad I didn't go in the dark/rain/road last night - much better weather today and the Meanwood Valley trail is alwayssss better (obviously).
Monday Feb 8, 2016 #
Strength and Conditioning (Gym) 30:00 [4]
Back and bi's. Not sure we did as much as normal but good, although no Naomi so less fun :(
Sunday Feb 7, 2016 #
11 AM
Cycling (Bike to Berlin training) 1:53:03 [3] 27.0 mi (4:11 / mi) +400m 4:00 / mi
Good Otley ride - slow start because someone had a puncture but then split into two groups and I took the 'fast-ER' group. Really fun although windy and I was at the front so legs are pretty tired now, but had a really nice cafe stop - I forgot how nice that cafe is! I just love it! I could go there every weekend :P
Saturday Feb 6, 2016 #
2 PM
Running 1:13:20 [3] 12.68 km (5:47 / km) +160m 5:26 / km
Was meant to do Parkrun this morning but got a rubbish sleep and my stomach felt really weird and horrible all night - kind of achy and felt REALLY full and like I couldn't digest any food, weird - anyway missed Parkrun, would definitely have been sick.
Felt better later so went for a nice run then, hadn't meant to do more than 1 hr but I was so slow it took ages, also went the wrong way at the end. But really enjoyed it, felt good actually! Maybe because I was running so slow but hey ho. FUN :)
Felt better later so went for a nice run then, hadn't meant to do more than 1 hr but I was so slow it took ages, also went the wrong way at the end. But really enjoyed it, felt good actually! Maybe because I was running so slow but hey ho. FUN :)
Friday Feb 5, 2016 #
8 AM
Running 40:15 [3] 8.1 km (4:58 / km) +68m 4:46 / km
Nice morning jog - down to the canal, along and back the other side
6 PM
climbing 30:00 [2]
Just a little bit at the edge, think we just did 4/5 routes each - but GOOD! Really nice to toproap some harder climbs and some overhangs.
But then too hungry so went home. Reallyyyyyyyyyyyy tired all day!
But then too hungry so went home. Reallyyyyyyyyyyyy tired all day!
Wednesday Feb 3, 2016 #
1 PM
climbing 45:00 [3]
Leeds Wall with Jack - funnnn! Mostly leading and some top roaping at the end.
7 PM
Running 35:00 [3] 4.6 km (7:37 / km) +110m 6:48 / km
Otley Chevin - LUUOC GIAG
I just went for a jog around and about - v slow as had a horrendous torch and we kept stopping to look at the info signs!
I just went for a jog around and about - v slow as had a horrendous torch and we kept stopping to look at the info signs!
Monday Feb 1, 2016 #
8 AM
Strength and Conditioning (Gym) 30:00 [4]
Nice to be back in the gym with my gym crew!
Did chest and tri's, reaally tired now.
Always find it annoying though when estimating the time of actual exercising - we were there for TWO HOURS, but when you divide that by 3, that's only 40 mins each, and then there is the faffing around in between?! Ah well, hard reps though.
Did chest and tri's, reaally tired now.
Always find it annoying though when estimating the time of actual exercising - we were there for TWO HOURS, but when you divide that by 3, that's only 40 mins each, and then there is the faffing around in between?! Ah well, hard reps though.
1 PM
Strength and Conditioning (Dynamic Yoga) 45:00 [2]
Nice to be backkkk!
6 PM
Running 40:00 [3] 8.0 km (5:00 / km) +50m 4:51 / km
Meant to go home beforehand but went to the library instead so didn't have my garmin - estimating! Deffo 8km though as it was the 5 mile route.
Nice steady chatting pace with Alice to get the legs back into it. Good! Shins felt fine actually! :D
Nice steady chatting pace with Alice to get the legs back into it. Good! Shins felt fine actually! :D