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Training Log Archive: RosieWatson

In the 30 days ending Nov 30, 2015:

activity	#	time	miles	km	+m
Running	13	11:42:11	76.58	123.25	1639
Strength and Conditioning	14	7:22:15
Cycling	2	1:20:00	8.14	13.1
Stretching	1	18:00
Total	28	20:42:26	84.72	136.35	1639
[1-5]	28	20:24:26

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Monday Nov 30, 2015 #

8 AM

Strength and Conditioning (Gym) 30:00 [4]

Arms arms arms

1 PM

Strength and Conditioning (Dynamic Yoga) 40:00 [3]

Fast session today, good but hard! Not feeling that great though.

6 PM

Cycling (Keiser cycle/spinning) 40:00 [4]

Really should NOT have done this session, knew just as we started I shouldn't be there so tried to 'not go too hard' but that's just so hard in spinning. Felt awful afterwards.

Sunday Nov 29, 2015 #

Note
(rest day)

Was going to go spinning today but it was all booked up right up to half an hour before so having a rest day. :)
Might do some core later and need to stretch.

Friday Nov 27, 2015 #

10 AM

Strength and Conditioning (Gym) 40:00 [4]

Did tris, chest and core. Felt SO exhausted and unmotivated today, and was absolutely pathetic on the weights. Oh well, wouldn't have done anything otherwise so all good. :)

Thursday Nov 26, 2015 #

Note
(injured)

Time to rest I think (i.e. stop running), too much pain in too many places :(

7 PM

Cycling (Keiser cycle/spinning) 40:00 [4] 13.1 km (3:03 / km)

Felt like I had too much energy as had been sitting down ALL day, so went spinning and absolutely died! Really hard session, good though, just not used to it any more! Exhausted.

Wednesday Nov 25, 2015 #

11 AM

Strength and Conditioning (XC training) 20:00 [4]

Late :(
Missed out the jumping exercises because of my shins, but still only managed to do the warm up, squats, split squats and leaning-over-things.
Oh well.

2 PM

Strength and Conditioning (Vinyasa Yoga) 40:00 [2]

Tuesday Nov 24, 2015 #

Running (XC training) 48:30 [3] 7.86 km (6:10 / km) +80m 5:52 / km

Wanted to go for a jog, and was late already so just ran to training, did some drills and came back. Painnn :(

Monday Nov 23, 2015 #

Running (XC training) 46:30 [3] 8.2 km (5:40 / km) +90m 5:23 / km

Was going to do the 3 mile but did the 5 with Alice, but cut short from Victoria Road. Shins ok after about 15 mins but really painful at the start.

Saturday Nov 21, 2015 #

2 PM

Running race (Harriers V Cyclists) 51:54 [4] 8.85 km (5:52 / km) +300m 5:01 / km

Felt absolutely awful warming up, shins really hurting and legs just felt like blocks of wood. :(
Felt pretty horrendous throughout the whole thing, lungs still hurting and legs felt like lead, so I slowed down halfway up and decided to just try and enjoy it - which I did!
Really really good course, lots of up and down and varied terrain, fun fun fun. Just very slow, also definitely shouldn't have worn shorts, my legs were totally numb which I don't think was good for the muscles either. Ah well.

Hope I recover from whatever it is soon though.

Running warm up/down 20:00 [2]

Wu/WD jogging

Wednesday Nov 18, 2015 #

11 AM

Strength and Conditioning (XC training) 30:00 [3]

Shins really hurting, ended up cutting short the jumping exercises, and decided not to go to yoga.
Enjoyed the squats though, 50k again. :)

Tuesday Nov 17, 2015 #

6 PM

Running (XC training) 46:00 [3] 7.8 km (5:54 / km) +75m 5:38 / km

Set off running expecting to feel fresh after two total rest days, but just felt awful. Shins really hurt, throat hurt, and my lungs felt horrible and hurt!
Just had that feeling where every part of your body is saying 'don't run today!'. So I just jogged to the session - in case I started to feel better (but didn't) - then jogged home. Good to get out though.

Monday Nov 16, 2015 #

Note
(rest day)

Felt totally worn out today, had that feeling where you know if you do anything dramatic you'll get ill, so had an extra rest day. Back training tomorrow :)

1 PM

Strength and Conditioning (Dynamic Yoga) 40:00 [2]

Sunday Nov 15, 2015 #

Note
(rest day)

Shins really hurting since Friday for some reason and the race definitely didn't help today. Maybe time for some swimming this week.

Saturday Nov 14, 2015 #

1 PM

Running warm up/down 17:20 [3] 3.3 km (5:15 / km) +80m 4:41 / km

Jogged up to the top of the hill with Jack and Finn, cheered on the 5k runners then back down. Did some drills with Charlotte.

2 PM

Running race (Braids Hills XC!) 43:32 [5] 9.25 km (4:42 / km) +180m 4:17 / km

Good race! Felt strong all of the way through esspecially the last quarter where I just went for it and left the group of guys I was running with behind! :D
Managed to beat 4 of the Leeds guys, so pretty chuffed :)
(although looking at the results there was definitely way to many girls ahead of me :( )

Also in hindsight feel like I could have pushed a lot more in the first half/ 3/4; was expecting to die at the end but still felt really good, so think I could have went for it more!

NB: Need to learn to started futher forwards in races, always get held up at the start.

Friday Nov 13, 2015 #

Note
(rest day)

Thursday Nov 12, 2015 #

4 PM

Running 38:00 [3] 7.2 km (5:17 / km) +90m 4:58 / km

Didn't want to do much because of the race on Saturday, but wanted to get out, so just went for a short steady run with Harriet and had a catch-up - fun! :)
Legs feeling a bit 'niggly' from Tuesday, also right ankle is STILL hurting... not sure what to do about it...

5 PM

Strength and Conditioning 12:15 [3]

Just did some S&C once back from my run:
10 press ups x 3, 15 tricip dips x 3, 30 v-bends, 30 cycle-legs, 4 mins wobble board, 1 min plank and side planks, 40 swimming legs, 15s arch strengthners.

Stretching 18:00 [0]

Wednesday Nov 11, 2015 #

Strength and Conditioning (Yoga) 30:00 [3]

A bit different today - there were less people and we'd almost all been before so instead of doing the usual 'flow' yoga we practiced different poses using the wall, so lots of handstand-y type things - SO FUN! Ridiculous some of the things she manages to do though!
Fun fun fun :)

Note
(rest day)

Missed S&C because I have soooooo much work, also want to be super fresh for Saturday. Got loads of work done, yay.

Tuesday Nov 10, 2015 #

8 AM

Strength and Conditioning 30:00 [5]

Gym with Jack and Naomi - chest and tris again. Really fun! Felt quite good (tired but good) in the second half of the sesh :)
Was there for 1 hr 40mins but guessing I worked for a bit less than a 3rd of the time realistically as we took it in turns.

6 PM

Running warm up/down (XC training) 25:00 [3] 4.6 km (5:26 / km) +70m 5:03 / km

Run up to Bodington. Aim of the day was to push myself a little more and try and do some fast reps to get some speed for Edinburgh - also am missing S&C tomorrow to do work, and ate so much rubbish today, so felt like I needed to blast the cobwebs on this one!

Running intervals (XC training) 14:39 [5] 3.8 km (3:51 / km)

10 x 400m (actually 380m) reps on the grass. V muddy so made it much harder work, but really enjoyed it. Went steady for the first 6 (3 out and backs) then blasted it a bit more on the final 4 (although not much faster in reality, but kept the times consistant).
Really enjoyed it and felt good! :) :)

Running (XC training) 5:00 [2] 0.62 km (8:04 / km)

Bit of a guess with recovery - about a minute for each one, mostly jogging for part of it but not all

Running warm up/down (XC training) 28:19 [3] 4.54 km (6:14 / km) +5m 6:12 / km

Jog home - v tired but good! :) Fish fingers for tea! :D

Monday Nov 9, 2015 #

Running (XC training) 46:57 [3] 8.58 km (5:28 / km) +100m 5:10 / km

Just did the 5 mile as long run yesterday and want to push a bit harder on Tuesday. Good!

Sunday Nov 8, 2015 #

11 AM

Running long 1:29:15 [3] 16.73 km (5:20 / km) +200m 5:02 / km

Went to meet the others at Skyrack at 11 but must have missed them or something - although arrived only a couple of mins past...
Anyway just went on my own, down to the canal and nipping over to do loops in the woods on the other side whenever I could. Enjoyed it, but was looking forward to running with people today but oh well! :)

C • 11 2

Saturday Nov 7, 2015 #

Note
(rest day)

Rested today and yesterday so I would be fully recovered for the fell race tomorrow.
BUT THEN when I went to collect the keys for the bus in the evening it turned out that I wasn't down on the spreadsheet as insured to drive the bus (although I am) so wasn't allowed to have them and the whole thing had to be called off!
Ridiculous, and have now slobbed around for two days for nothing!

Thursday Nov 5, 2015 #

4 PM

Running (Recovery run) 55:42 [3] 9.7 km (5:45 / km) +100m 5:28 / km

Really nice chilled run with Alice. Felt really tired beforehand so only wanted to do about 5km but in the end did longer, and felt quite good! Glad I went out - almost bailed because felt so tired and it was horrible and wet, but good fun!

Wednesday Nov 4, 2015 #

11 AM

Strength and Conditioning (XC training) 30:00 [3]

1 PM

Strength and Conditioning (Vinyasa Yoga) 30:00 [3]

Tuesday Nov 3, 2015 #

9 AM

Strength and Conditioning (Gym) 30:00 [3]

Gym with Jack for an hour - did chest and triceps (and some core). Hopefully won't be as dead as I was last time the next day! Chest is so weak though, and weirdly the right hand side seems to be way worse?
Anyway, fun :)

6 PM

Running warm up/down (XC training) 28:24 [3] 5.09 km (5:35 / km) +65m 5:15 / km

Run to Sainsburies then to Spen Lane for hill reps (eventually, got lost). Did some strides and warm-up etc

Running hills (XC training) 6:42 [4] 1.5 km (4:28 / km) +60m 3:43 / km

5 x 0.3km reps, jog down to recover. Good, although lungs felt horrible!

Running (XC training) 10:19 [2] 1.5 km (6:53 / km)

Recovery

Running warm up/down (XC training) 22:16 [3] 3.63 km (6:08 / km) +23m 5:57 / km

Jog home

Monday Nov 2, 2015 #

Note

Rested until today - still felt worn out and dodgy yesterday - felt really sick all day until the evening, but alright now hopefully. Nice easy week this week to try and get back into things - and get ready for the race on Sunday!

Strength and Conditioning (Dynamic Yoga) 40:00 [2]

I MISSED this! So fun :)

Running (XC training) 57:52 [3] 10.5 km (5:31 / km) +121m 5:13 / km

Realised now that if I do the 7 mile then cut off at the bottom of Victoria Road, it's just over 10km counting the run to Uni! And a much more interesting route.
Really enjoyed it, ran with Tati and Maria at a really nice pace so we could chat :)
Legs felt great at the start, felt a bit dead at the end but no suprise considering last week.

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