Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RosieWatson

In the 30 days ending Jun 30, 2010:

activity	#	time	miles	km	+m
Orienteering	6	4:47:23	14.54	23.4	985
Running	9	3:59:50	11.43	18.4	250
Stretching	5	50:00
Cross training/Circuits	1	45:00
cross training	1	13:00
Total	13	10:35:13	25.97	41.8	1235

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Wednesday Jun 30, 2010 #

Note
(rest day)

Still not back into training, feeling really tired even though had plenty of sleep, but will go orienteering again if feeling ok =) just dont want to get ill again before tour!

Sunday Jun 27, 2010 #

Running warm up/down 10:00 [3]

Orienteering race (JIRCS relays 2010) 28:22 [5] 3.3 km (8:36 / km) +85m 7:37 / km

Good and focused at the beginning, orienteered well into no.1, then made a really STUPID mistake of deciding to relax and follow lucy into no 2 and look at the rest of my course instead, and we went wayyy past it, lost about a minutes and everyone overtook so we where right at the back
Then spent the rest of the race trying to catch up again, ended up just behind the leading group, and just in front of some others, so was running on my own which didnt help either.
Was quite dissapointed, but pleased with most navigation because I kept focused well despite not usually liking 1st leg =)

C • sorry!! 2

Running warm up/down 8:00 [2]

nice jog around in jeans and bare feat with lucy =)

Saturday Jun 26, 2010 #

Running warm up/down 10:00 [3]

Orienteering race (JIRCS individual 2010) 43:16 [5] 5.3 km (8:10 / km) +180m 6:59 / km

REALLY hot day for running!
Had florence starting 2 minutes behind me, then lucy t, rona, lucy b behind that but it was ok in the end, just focused on my own race.
Didnt go well though, really really physical course, you could see where you where going and just had to keep going through the tussock, would usually have been good for me because i can run through hills, but after 5 which was a really long tough leg, was feeling really drained and dizzy and was struggling all the way through the course.
Was a clean run though, apart from loosing 2 and half mins on number 7 when i must have ran past the control really close atleast 3 times and knew i was in the right place just didnt see it!!! Then florence caught me up, and we ran together untill the 2nd to last control where she made a mistake so i managed to beat her by a few seconds =)
but felt really ill after, was really really dizzy, and quite dissapointed with my running and stupid mistake =(

Running warm up/down 8:00 [2]

exhausted

Thursday Jun 24, 2010 #

Stretching 10:00 [1]
(sick)

Wednesday Jun 23, 2010 #

Note
(sick)

Stretching 10:00 [1]

Tuesday Jun 22, 2010 #

Note
(sick)

got sent home from school, maybe a day off tomorrow to sort me out

Monday Jun 21, 2010 #

Note
(sick)

still feeling ill, seems to be slowly getting worse at the mo, despite not doing anything =(

C • :( 2

Stretching 10:00 [1]

Saturday Jun 19, 2010 #

Note
(sick)

STILL not 100%, felt awfull friday morning, really need to get better!

Wednesday Jun 16, 2010 #

Note
(sick) (rest day)

Still got a cold, annoying because well enough to do to school and everything, but know if i train i will just die, which is annoying because dont seem to be getting better at all at the moment =(

Monday Jun 14, 2010 #

Note
(sick) (rest day)

Got a cold, should have got more sleep last week when i was really tired =( but hopefully a day or two off and i will be fine =)

Sunday Jun 13, 2010 #

Running warm up/down 10:00 [2]

Orienteering race (NWJS) 30:00 [5] 3.7 km (8:06 / km) +280m 5:53 / km

Relay practise, head to head racing, really good, won 2/3 of the exercises =)

Saturday Jun 12, 2010 #

Running warm up/down 10:00 [2]

Orienteering (NWJS) 1:00:00 [3]

Orienteering 10:00 [4]

Friday Jun 11, 2010 #

Note
(rest day)

Went to see 'Letters to Juliet' today, was REALLY good, such an amazing film, some nice sad bits as well =D

Thursday Jun 10, 2010 #

Running warm up/down 6:00 [3]

Orienteering race (Barf and Lords Seat) 1:01:45 [4] 5.5 km (11:14 / km) +220m 9:21 / km

Was doing ok untill number 5 where i twisted my ankle on the massive tussoks then wandered around for ages and must have gone past the control atleast 3 times, but didnt see it coz it was hidden in a hole, then finally found it, then after that just wasnt going smoothly coz had got in a bad mood from my ankle =( but good course, and controls very well hidden so you couldnt see them from miles away! =)

Running warm up/down 6:00 [2]

Stretching 10:00 [1]

Wednesday Jun 9, 2010 #

Running warm up/down 13:40 [3]

Jog up the hill to start of the intervals, in the first field that grass is SO long, its like strength training trying to get through it!

Running hills (pain) 11:51 [5] 2.0 km (5:56 / km)

Did 4 x 500m hill rep of the beast hill, really hard and felt pretty tired, was going to do some different reps after but didnt think it was such a good idea as ive been so tired lately!!

1# 2:43
2# 2:52
3# 3:03
4# 3:13

Running 16:20 [2]

the rest - jogging back down between each interval

Running warm up/down 14:48 [2]

Jog back home, could hardly move!

Stretching 10:00 [1]

Tuesday Jun 8, 2010 #

6 AM

cross training warm up/down 13:00 [2]

Cross training/Circuits tempo 45:00 [4]

Did 30 laps, then 200 sit ups
Then 10mins on cross trainer
Then 30 laps, 50 press ups, 30 laps, 50 press ups... might have done another 30 laps but cant remember not sure...

Monday Jun 7, 2010 #

Note
(rest day)

Sunday Jun 6, 2010 #

Running intervals 35:00 [4] 6.2 km (5:39 / km)

Was doing the marathon relay thing with charlottle, graham, lewis, hannah, katrina and heather =)
So did 15 and 1/2 laps each on the 400m track in the pouring rain, got very cold so seemed hard work because there was about 10mins standing soaked in the cold between each 400m!!

Good though, we did it in 3hours, 4minutes and 1second! =)

Friday Jun 4, 2010 #

Note

Been climbing today which wasnt very energetic, was a lot of waiting aroung in the sun which was pretty good =D so with revision and plans seems like its going to be a lazy week off from training properly!

Thursday Jun 3, 2010 #

Running warm up/down 15:00 [3]

Orienteering race (WCOC Summer Series) 54:00 [4] 5.6 km (9:39 / km) +220m 8:04 / km

Matty Ben's Bridge
Really hot, a bit like a fell race really which wasnt that great because i was feeling tired =( but went and jumped in the river after which was goooood =)

Tuesday Jun 1, 2010 #

Running 1:05:11 [3] 10.2 km (6:23 / km) +250m 5:42 / km

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