Training Log Archive: RosieWatsonIn the 30 days ending Sep 30, 2009:
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Sunday Sep 20, 2009 #
Note
(sick)
woke up with a sore throat on thursday and now have a cold and just generally not well - was really dizzy and stuff last night
Going to germany on a german exchange tomorrow for 10 days though so i have to get better!!
Wednesday Sep 16, 2009 #
Running warm up/down 17:22 [3] 2.3 km (7:33 / km) +90m 6:19 / km
Running intervals 14:21 [5] 3.0 km (4:47 / km) +70m 4:17 / km
3 x 1km
1# 4:32
2# 4:55
3# 4:54
Worked sooooooooo hard on them - pushed myself harder than i ever have done before i was dead!!! Thats a good thing though =)
Also concentrated on the downhill bits to not think about my ankle and made sure i didnt slow down like i sometimes do to try and protect it which was good and worked well!
Running intervals 6:00 [1]
Running warm up/down 13:39 [3] 2.3 km (5:56 / km)
Stretching (legs) 10:00 [1]
Monday Sep 14, 2009 #
Note
(rest day)
Sunday Sep 13, 2009 #
Orienteering race (jircs relay) 24:40 [5] 2.8 km (8:49 / km) +60m 7:57 / km
Didnt go very well made lots of mistakes again wasnt really reading the map or concentrating properly! Was mostly grotty forest with lots of paths and a tiny bit of open =)
Not sure what position i came in or how well the team did
NW won the relay trophy though!!!! =D =D =D And 2nd overall =)
Running warm up/down 45:00 [2]
Tiny little jog at the end to warm down with lucy =)
Saturday Sep 12, 2009 #
Orienteering race (jircs individual) 56:11 [4] 4.8 km (11:42 / km) +130m 10:19 / km
Had a really bad run, made loads of mistakes and didnt really like the area.
Was mostly heathery but with giant holes hidden underneath to fall down and also quite rocky so wasnt very good for ankles! Ankle was fine but on the way down the hill (the 2nd half of the course) just couldnt make myself run fast because was to unconfident on the terrain because of my ankle it was really annoying! Think i need to practise running fast downhill without thinking to much to get more confident
Made a mistake on no1 when i was way to high which wasted quite alot of time; another little one on no4; then a giant mistake on no5 (atleast 10mins)
I managed to convince myself that i could see where no6 was but it was actually way further along the hill so kpt wandering around in the wrong place, relocating over and over again!
Then lucy t and roz caught me up so was running in a kindoff group and the rest were ok technically (but was the downhill so not very fast!) as we were out of the confusing bit!
Overall a bit of disaster!
Running warm up/down 25:00 [3]
Friday Sep 11, 2009 #
Note
(rest day)
Thursday Sep 10, 2009 #
Orienteering race (club summer league) 1:04:24 [3]
Score event - we had an hour to get as many controls as possible and they all had diferent points so was really confusing!!
Didnt really like it because the area was horrible - thick forest on REALLY steep hills so you couldnt even run properly on the downhill!! Didnt do very well in the end but it was the last summer one so went to the pub after so was all good =)
Wednesday Sep 9, 2009 #
Running (short run) 33:12 [4] 5.8 km (5:43 / km) +100m 5:16 / km
Tuesday Sep 8, 2009 #
Note
(rest day)
Monday Sep 7, 2009 #
Note
(rest day)
Sunday Sep 6, 2009 #
Orienteering race (Regional event) 44:29 [4] 4.38 km (10:09 / km) +170m 8:30 / km
Was really tired so ended up going sooooo slowly and walking some fo the hills!!! =O also made a mistake at no. 9 but good to get out and actually got an ok result in the end!! =)
Orienteering warm up/down 15:00 [2]
Friday Sep 4, 2009 #
Note
(rest day)
Wednesday Sep 2, 2009 #
Running 47:43 [3] 7.0 km (6:49 / km) +120m 6:17 / km
felt sooo slow and had no energy atall!!! 5 mins slower than last week and had to walk on the really steep bit!
Note
Tuesday Sep 1, 2009 #
Running warm up/down 22:00 [3] 3.0 km (7:20 / km) +90m 6:23 / km
Running hills 6:10 [5] 1.0 km (6:10 / km) +50m 4:56 / km
up the really boring track i ran up on my long run!! was ok but felt a bit like a train just chugging away so not very speedy!!!
(it was slightly over a km)
Running 1:30 [1]
Running hills 4:48 [5] 1.0 km (4:48 / km)
this one was just on undulating track so not really a hill =) was good because i like this bit of track its more interesting to run on
(slightly under a km)
Running 3:30 [2] 0.4 km (8:45 / km)
jogged down a very very muddy path to the bottom track
Running hills 3:47 [5] 0.5 km (7:34 / km) +30m 5:49 / km
Actually thought this was 1km but when i measured it i realised id actually planned to run another part but forgot!!! Anyway it was up a hill through wood so in terrain =)
Running warm up/down 8:01 [2] 1.0 km (8:01 / km)
jog around a loop back to the gait
Running warm up/down 13:46 [2] 2.35 km (5:51 / km)
Note