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Training Log Archive: RosieWatson

In the 30 days ending Apr 30, 2018:

activity # timemileskm+m
  Running16 17:12:07 104.24(9:54) 167.75(6:09) 5090
  Yoga8 7:15:00
  Strength and Conditioning5 4:30:00
  Walking2 4:00:00
  climbing3 3:00:00
  Stretching4 1:20:00
  Cycling1 45:00
  Total35 38:02:07 104.24 167.75 5090
  [1-5]31 35:52:07
averages - sleep:7.6

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Monday Apr 30, 2018 #

11 AM

Strength and Conditioning (XC training) 1:00:00 [3]

Did some mobility and rolling on my foot as well

Sunday Apr 29, 2018 #

1 PM

Cycling (Spinning) 45:00 [4]

Spinning as shins were so sore yesterday :'(

Saturday Apr 28, 2018 #

2 PM

Running 1:26:00 [2] 14.28 km (6:01 / km) +183m 5:40 / km
shoes: Adidas Supernova Glide boost

Went to jog round the Half Marathon route. Right hand shin SO SORE! I don't know why, but really really hurts, more than it has for ages. :(
So came back halfway round, was only able to run super slow anyway. Sucks.

Friday Apr 27, 2018 #

2 PM

Yoga 1:30:00 [1]

Super relaxing yoga session. Felt like I needed it. Heel more sore today.

Thursday Apr 26, 2018 #

6 PM

Running warm up/down (XC training) 44:00 [3] 8.51 km (5:10 / km) +69m 4:58 / km
shoes: Adidas Supernova Glide boost

Finally - a tempo with people!

Running tempo (XC training) 35:00 [5] 8.53 km (4:06 / km) +42m 4:00 / km
shoes: Adidas Supernova Glide boost

20 tempo - 5 rest - 15 tempo. GOOD. Second 10 mins of the first set was a struggle, and really dropped the pace on the last 5 mins. But managed to recover well for the final 15, and kept the pace there. Was so tempting to stop at 10 mins though as then I was on my own - but kept going, good mental workout! Happy.
8 PM

Stretching 30:00 [0]

Wednesday Apr 25, 2018 #

7 AM

Running 31:28 [3] 5.36 km (5:52 / km) +88m 5:26 / km
shoes: Adidas Supernova Glide boost

Recovery run. Need to do more of these - legs felt sooo much better after! And it was super sunny and beautiful. And found a short way to the ridge which means I can avoid basically all busy roads and get into the wood quickly
11 AM

Strength and Conditioning (XC training) 1:00:00 [3]

Good. Set up some ankle work to add on at the end to make it more specific to what I need.
5 PM

Strength and Conditioning (Acroyoga) 50:00 [1]

ACRO! Fun, except I fell and bent my finger RIGHT back, and then it all swelled up and went blue further down. Think I maybe stretched/sprained all the muscles/tendons. No climbing for me this week :(

Tuesday Apr 24, 2018 #

7 PM

Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: Adidas Supernova Glide boost

Not the most ideal warm-up - mad rush and traffic panic to get there so registered just as the first heat was meant to be starting. Raining, and just ran up and down the 100m strip to warm up, so just drills really and strides.
Then WD around the park.

Running race (Track race!) 11:25 [5] 3.0 km (3:48 / km)
shoes: Adidas Supernova Glide boost

Trafford 3000m track race! I was last, but I was expecting to be. A bit annoyed now though, I think I didn't push anywhere near hard enough. Tried to be chilled so I wouldn't be dissapointed about being last, and because it's obviously not my kind of race, and wasn't sure how to pace it - but think I just ended up too chilled and think I could have gone faster now. Oh well - good training, wouldn't mind going back and aiming for sub/near-11 mins (even though I think I'd still be last with that time - oh well!)

Monday Apr 23, 2018 #

Yoga (Power yoga) 1:30:00 [1]

Rest day 2 - felt like I needed it! In hindsite should have done a recovery run too and think legs would have been better off, but will remember for next time

Sunday Apr 22, 2018 #

Yoga 40:00 [1]

Absolutely SHATTERED. Did a 4hr shift at the KS last night which totally killed me off. So tired and sleepy. Took Indie for a walk too before leaving just to try and get the legs moving.

Saturday Apr 21, 2018 #

11 AM

Running race (Anniversary Waltz) 2:05:00 [5] 18.74 km (6:40 / km) +1083m 5:10 / km
shoes: Inov-8 X-talon 212's

2nd lady! But oh my goodness what pain. Hadn't planned to race it hard and felt really good and comforable all the way until coming down off Dale Head, then just absolutely died from then on - don't think it was pacing, think it was because I hadn't drank and ended up really dehydrated. Had water at the stream and from Dad but think it was too late by that point! Haven't felt that awful running for a long long time - absolutely horrible, just felt so so hard. HORRIBLE. Horrible cramp at the finish too. But up until then I absolutely loved it! Good day overall :) :) 4 hr shift at the KS though post-race...

Running warm up/down 16:00 [3] 2.0 km (8:00 / km)
shoes: Inov-8 X-talon 212's

Friday Apr 20, 2018 #

Note

In Edinburgh for a sustainability event so just stretching in the evening.

Stretching 20:00 [0]

Thursday Apr 19, 2018 #

4 PM

Running warm up/down 30:20 [3] 5.66 km (5:22 / km) +72m 5:02 / km
shoes: Adidas Supernova Glide boost

Running tempo 33:00 [5] 7.62 km (4:20 / km) +61m 4:10 / km
shoes: Adidas Supernova Glide boost

HORRIBLE! Had sat in the sun for 4 hours with Francesca and had a BBQ, and didn't drink enough for sure. Just felt soooo tired! It was like the sun had melted every part of energy I had. Pace was just so so so SO slow, and just couldn't get any faster, felt super super heavy. Amazing what the sun can do to you! Also felt like I was carrying a whole BBQ around in my stomach.
Should have done an early morning sesh instead. BEAUTIFUL day though.

Tuesday Apr 17, 2018 #

6 PM

Running warm up/down (XC training) 47:06 [3] 9.09 km (5:11 / km) +92m 4:56 / km
shoes: Inov-8 trail shoes

Run to and from Bod

Running intervals 15:00 [5] 3.95 km (3:48 / km) +16m 3:43 / km
shoes: Adidas Supernova Glide boost

90s x 10 with 60s rest (grass). HARD. Lets felt tired even warming up from the last two days - doms from S&C. But felt good after, had aimed for 8 but managed to hang on with the fast group until the end. :) In need of that rest day tomorrow though!

Running 6:00 [2] 1.1 km (5:27 / km)
shoes: Inov-8 X-talon 212's

Jogging bits of the recovery

Monday Apr 16, 2018 #

11 AM

Strength and Conditioning 40:00 [2]

S&C with XC. Some plyometric stuff, some squats, one legged sits, chest/shoulder stuff and core
5 PM

Yoga (Power yoga) 1:30:00 [1]

Core SUPER tired from this morning!

Sunday Apr 15, 2018 #

11 AM

Running warm up/down 21:48 [3] 3.8 km (5:44 / km) +49m 5:23 / km
shoes: Adidas Supernova Glide boost

Jog onto the road that goes along the other side of the valley back towards Lorton/back. Super warm/sticky today!

Running tempo 30:00 [3] 7.2 km (4:10 / km) +64m 3:59 / km
shoes: Adidas Supernova Glide boost

20 mins, 5 rest, 10 mins. HARD. Muscles that pick the legs up (hip flexors?) still feeling tired. But good to get it done! But looking forward to having people to run with in Leeds, lone tempo is awful. Legs were not liking the hills/undulation

Saturday Apr 14, 2018 #

Running 27:30 [3] 5.2 km (5:17 / km) +20m 5:11 / km
shoes: Adidas Supernova Glide boost

Super easy recovery jog. Had gone to Parkrun planning to use it for my tempo session, but just felt way too tired! Even this jog felt a big effort - although felt much better by the end, so glad I loosened off the legs!
6 PM

Walking 1:00:00 [2]

Up to the crag carrying all the gear - legs tireddd! BEAUTIFUL AFTERNOON

climbing 1:00:00 [1]

Awsome! Led the final pitch (but gear was already in) - suchhhh a beautiful evening, amazing view, so gutted I didn't take a camera/my phone!

Friday Apr 13, 2018 #

3 PM

Running warm up/down 21:20 [3] 3.6 km (5:56 / km) +90m 5:16 / km
shoes: Adidas Supernova Glide boost

Running intervals 16:00 [5] 4.15 km (3:51 / km) +173m 3:11 / km
shoes: Adidas Supernova Glide boost

Intervals on a track in Whinlatter. Mostly gradually up but some down and flatter. Hard work! But good. Legs feeling tired though, especially hip flexors. 16 x 1min, 1min rest

Wednesday Apr 11, 2018 #

12 PM

Running long 1:49:00 [3] 12.85 km (8:29 / km) +806m 6:27 / km

Ran some of the Anniversary Waltz. Mist was supposed to clear by 12 but it was still all over the tops. Really tired so didn't do more, and figured I wouldn't be able to see anyway - although bit of a cop-out I suppose as it ended up shorter than expected even despite how slow I was! But good! Although my 'reccy' of how to come off Dale Head was useless - the worst way I have ever run to date!

Tuesday Apr 10, 2018 #

Strength and Conditioning 1:00:00 [3]

Own session at home. Good! Going to do more of these as can be more specific. Need to focus on glute activation, ankles/balance and core.

Stretching 15:00 [0]

Monday Apr 9, 2018 #

9 AM

Running long 2:27:00 [3] 15.67 km (9:23 / km) +998m 7:07 / km
slept:8.5

Absolutely PERFECT run with Hannah-pan in the SUN! Ran in a vest and shorts the whole way! Whiteside, HH, Crag Hill, Grasmoor, down Whiteless Pike and back. Wonderful. Legs feel tired though.
6 PM

climbing 1:00:00 [3]

Sunday Apr 8, 2018 #

Yoga 50:00 [0]

Saturday Apr 7, 2018 #

9 AM

Yoga 15:00 [1]

10 AM

Running warm up/down 10:00 [3] 1.05 km (9:31 / km) +82m 6:51 / km
shoes: Inov-8 X-talon 212's

11 AM

Running race (Coledale Horseshoe) 1:36:53 [5] 13.19 km (7:21 / km) +1013m 5:18 / km
slept:8.5 shoes: Inov-8 X-talon 212's

Aim was to enjoy it and I did! Great race. The slog up Grisedale Pike didn't feel anywhere near as long as I thought it would. Paced it pretty well I think. 6th lady. Legs don't feel too shot which is good, so training is all go on Monday wahoo!
3 PM

Stretching 15:00 [0]

Friday Apr 6, 2018 #

Yoga 20:00 [1]

Sooooo sleepy all day! Did basically nothing. After today going to get back on with life, but today was hybernation.

Thursday Apr 5, 2018 #

Walking 3:00:00 [2]

Walking with packs up to/back from the climb!

climbing (WINTER!) 1:00:00 [2]

Great End! Great route. Not even that cold! Barely even a little chilly the whole time - amazing.

Wednesday Apr 4, 2018 #

Note
(rest day)

Just resting resting. Sleepy.

Tuesday Apr 3, 2018 #

Running 24:40 [2] 3.82 km (6:27 / km) +89m 5:47 / km
slept:10.5 shoes: Inov-8 X-talon 212's

Recoveringggg - feeling very zoned out today.

Yoga 40:00 [1]

Monday Apr 2, 2018 #

Note
(rest day)

Travelling back from IOM. Broken.

Sunday Apr 1, 2018 #

10 AM

Running warm up/down 5:55 [3] 0.88 km (6:43 / km)
shoes: Adidas Supernova Glide boost

Running race 21:42 [4] 5.0 km (4:20 / km)
slept:3.0 shoes: Adidas Supernova Glide boost

Absolutely exhausted. Had to take someone to A&E so only got to sleep at 5:30AM. So ran the race in a banana costume and just took it easy!

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