Training Log Archive: RosieWatsonIn the 31 days ending Jan 31, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||
Saturday Jan 31, 2009 #
Orienteering (NWJS) 1:10:00 [5] ***** 10.0 km (7:00 / km)
Haverigg
3 exercises and a race
1st exercise; race pace exercise with medium length first control
2nd; compass
3rd; race pace exercise with short length first control
felt really good and control flow was really good :D
then
RACE!!! you were with a partner and on your courses the odd numbers were 'common controls', and you had to finish at the same time.
I was with chris n and we won wooooo!!!!!!
3 exercises and a race
1st exercise; race pace exercise with medium length first control
2nd; compass
3rd; race pace exercise with short length first control
felt really good and control flow was really good :D
then
RACE!!! you were with a partner and on your courses the odd numbers were 'common controls', and you had to finish at the same time.
I was with chris n and we won wooooo!!!!!!
warm up/down 45:00 [3] 5.0 km (9:00 / km)
usual warm up but was extra long because charlotte was the one doing it :P lol
then warm down me, graham, jak, mike, and sophie walked like 3km to collect a control and look for fox holes :P
then warm down me, graham, jak, mike, and sophie walked like 3km to collect a control and look for fox holes :P
Friday Jan 30, 2009 #
Note
(rest day)
Thursday Jan 29, 2009 #
Orienteering race (night-o) 1:19:33 [4] ***** 4.3 km (18:30 / km) +210m 14:52 / km
*REALLY TECHNICAL*
Was at Seat How
had a better torch this time which was good but was misty so was hard to see the difference at some points, but without it i would probs have got completly lost :P
got lost on quite a few, the white bits of forest were really nice, but the open had tussoks lyk as big as me so it was REALLY hard to run in it.
but was still ok :P
came about 11th???
charlotte only beat me by about 10mins!!!!!!!!!!!!!!!!! so thats good :D
Was at Seat How
had a better torch this time which was good but was misty so was hard to see the difference at some points, but without it i would probs have got completly lost :P
got lost on quite a few, the white bits of forest were really nice, but the open had tussoks lyk as big as me so it was REALLY hard to run in it.
but was still ok :P
came about 11th???
charlotte only beat me by about 10mins!!!!!!!!!!!!!!!!! so thats good :D
Wednesday Jan 28, 2009 #
39:30 [3] 4.6 km (8:35 / km)
WU: Jog and walk up the hill , and through the gate to the edge of the forest (24mins)
WD: Jog back down hill (15mins 30s)
WD: Jog back down hill (15mins 30s)
Running (time trial) 17:13 [5] 3.4 km (5:04 / km)
Time trial - was meant to be longer but when i measured it it was only 3.4 - was meant to take about 20mins
was REALLY misty and almost ran off the track because couldn't see properly :/
felt really good all the way round so quite pleased
don't know wether to make it longer and do it again but don't really want to so probs wont :P
was REALLY misty and almost ran off the track because couldn't see properly :/
felt really good all the way round so quite pleased
don't know wether to make it longer and do it again but don't really want to so probs wont :P
Running (BLEEP TEST!!!!) 7:00 [5]
PE did the bleep test
it is definatly further at school than it is at squad!!!!!!!!!
was the last girl left for like a whole level and beat quite a few of the boys so pleased!!!!
got to 10.2 - the same as i got at squad last time :P
shattered from it now though :P
it is definatly further at school than it is at squad!!!!!!!!!
was the last girl left for like a whole level and beat quite a few of the boys so pleased!!!!
got to 10.2 - the same as i got at squad last time :P
shattered from it now though :P
Stretching 2:30 [1]
leg stretches
Tuesday Jan 27, 2009 #
Cross training/Circuits 1:00:00 [5]
Mostly the same as last week
loads of sit ups so sore stomach muscles tomorrow!!!!
did something to my shoulder so it's really sore now, and my calfs kind of siezed up at the end
but still it was good :D
oh and also did some muscle strengthning exercises
loads of sit ups so sore stomach muscles tomorrow!!!!
did something to my shoulder so it's really sore now, and my calfs kind of siezed up at the end
but still it was good :D
oh and also did some muscle strengthning exercises
Monday Jan 26, 2009 #
Note
(rest day)
Sunday Jan 25, 2009 #
Orienteering race (o - trial) 1:31:02 [5] ***** 7.65 km (11:54 / km) +440m 9:15 / km
Warrior O - trial
OMG was sooooo good felt a bit tired at the start but after no. 4 was really good and didnt get tired atall!!!!
all the control kites were on the ground instead of on stakes so it made ti even more technical - which was good :)
did really well - came 4th :):):):) 1st lady :):):)
Open fell, lots of marsh and dead bracken but was ok to run through :)
OMG nice to have a really good run occasionally :P x
OMG was sooooo good felt a bit tired at the start but after no. 4 was really good and didnt get tired atall!!!!
all the control kites were on the ground instead of on stakes so it made ti even more technical - which was good :)
did really well - came 4th :):):):) 1st lady :):):)
Open fell, lots of marsh and dead bracken but was ok to run through :)
OMG nice to have a really good run occasionally :P x
Saturday Jan 24, 2009 #
Orienteering race (city race) 49:48 [4] ***** 4.7 km (10:36 / km)
Edinburgh city race!!!
never done a city race before so was interesting
REALLY detailed and samll map - pleased with my map reading while running :)
but not pleased with my time or speed :(
muscle on the front of my right leg was really hurting but was ok to run with :) hopefully will be ok
really enjoyed it - you had to be in contact with the map ALL the time - so lots of fine navigation which i like doing :):):):):)
never done a city race before so was interesting
REALLY detailed and samll map - pleased with my map reading while running :)
but not pleased with my time or speed :(
muscle on the front of my right leg was really hurting but was ok to run with :) hopefully will be ok
really enjoyed it - you had to be in contact with the map ALL the time - so lots of fine navigation which i like doing :):):):):)
warm up/down 20 [2]
15 mins warm up - jogged up this hill and back then some dynamic stretches
5min warm down - was going to jog, but ended up walking because i was talking to florence LOL
5min warm down - was going to jog, but ended up walking because i was talking to florence LOL
Friday Jan 23, 2009 #
Note
(rest day)
Thursday Jan 22, 2009 #
Orienteering race (night-o) 1:01:46 [3] **** 5.0 km (12:21 / km) +214m 10:11 / km
Matty Benns - (cold fell)
kept overshooting the controls, enjoyed it but OMG i am rubbish at night-o :(
open fell - only features was marsh and rocks LOL
kept overshooting the controls, enjoyed it but OMG i am rubbish at night-o :(
open fell - only features was marsh and rocks LOL
Wednesday Jan 21, 2009 #
Running warm up/down 37:00 [2] 3.6 km (10:17 / km)
WU: jogged up hill - a few dynamic stretches on the way
WD: jogged down hill
WD: jogged down hill
Running intervals (terrain loops) 22:00 [5] 2.4 km (9:10 / km)
2x 8min terrain loop - 2 mins rest inbetween
sooo...
2min rest, 8min terrain run, 2min rest, 8min terrain run, 2min rest
8min circuit went up from the gate along ridge on small path; then down roughish small path to track; then uphill through wood alongside the track back to were we started!!!!
On the first loop i got past the gate, but on the second finished at the gate - felt quite good going up the hill so quite pleased - legs feel tired now!!!! :P
raining as usuall but atleast it wasn't to windy :D
sooo...
2min rest, 8min terrain run, 2min rest, 8min terrain run, 2min rest
8min circuit went up from the gate along ridge on small path; then down roughish small path to track; then uphill through wood alongside the track back to were we started!!!!
On the first loop i got past the gate, but on the second finished at the gate - felt quite good going up the hill so quite pleased - legs feel tired now!!!! :P
raining as usuall but atleast it wasn't to windy :D
Stretching 5:00 [1]
leg stretches, ankle exercises and plank
Cross training/Circuits (PE) 13:30 [2]
circuits in pe - really easy, 30s 'work' then 15s restx 18
really easy because the exercises are stuff like jogging on the spot and we never really work hard at school anyways!!!! LOL
really easy because the exercises are stuff like jogging on the spot and we never really work hard at school anyways!!!! LOL
Tuesday Jan 20, 2009 #
Cross training/Circuits 1:10:00 [4]
sit ups, step ups and other stuff first
then a circuit
then 5 long laps
then warm down
not as hard as it usually is!!!! :P
very tired today but felt good training :P
then a circuit
then 5 long laps
then warm down
not as hard as it usually is!!!! :P
very tired today but felt good training :P
Monday Jan 19, 2009 #
Note
(rest day)
Stretching 12:45 [1]
sstttrrreeetttcciinnngg!!!
leg stretches, ankle exercises, plank, sitting against a wall thingy (still don't know what it's called)
good
leg stretches, ankle exercises, plank, sitting against a wall thingy (still don't know what it's called)
good
Sunday Jan 18, 2009 #
Orienteering race (galopen) 1:02:25 [2] **** 4.69 km (13:19 / km) +160m 11:22 / km
spiked:11/14c
The Beacon - nice area - green course
Was really tired and didnt run much atall so was really slow :(
SNOW!!! Wooo!!!
was really cold so didnt get to talk to anyone really :(
good course =) - just walked mostly but ran a bit more after the first half
Was really tired and didnt run much atall so was really slow :(
SNOW!!! Wooo!!!
was really cold so didnt get to talk to anyone really :(
good course =) - just walked mostly but ran a bit more after the first half
Stretching 3:45 [1]
just the usual leg stretches, then 2x 30s plank, then 2x 30s of that sitting against a wall thing :P any1 know wat it's called??? lol
Saturday Jan 17, 2009 #
Running 50:00 [5] 6.25 km (8:00 / km)
worst run ever
ran up the hill and tested out this 8min terrain loop im going to use for some long intervals next week
sooo...
got bitten by a dog running up the hill - the owner didnt even notice coz they were at the bottom of the hill and i was at the top
then along the top of the hill kept getting blown off the path because it was so windy
THEN on the way down had to run with one hand over the side of my face because there was hail in the rain and was really hurting my face
couldnt run straight because of the wind :( :( :( :(
AND ... now i feel really ill :(:(:(:(:(:(
ran up the hill and tested out this 8min terrain loop im going to use for some long intervals next week
sooo...
got bitten by a dog running up the hill - the owner didnt even notice coz they were at the bottom of the hill and i was at the top
then along the top of the hill kept getting blown off the path because it was so windy
THEN on the way down had to run with one hand over the side of my face because there was hail in the rain and was really hurting my face
couldnt run straight because of the wind :( :( :( :(
AND ... now i feel really ill :(:(:(:(:(:(
Friday Jan 16, 2009 #
warm up/down 30:00 [2]
warm up = dynamic stretching, jogging and strides
warm down = jogged back down the hill
warm down = jogged back down the hill
Running intervals (uphill intervals) 19:00 [5]
3 mins fast uphill; then 1 min rest (walk down hill) x5
OMG was so windy the rain felt lyk rocks on my face!!!! lol but was really good :D
almost ran out of hill to run up so if i get faster then it wont be hills any more :/ LOL
And there were load of gates i had to climb over when i was trying to run fast up the hill which was a bit annoying LOL
but wateva was really good - i love intervals!!! =D
OMG was so windy the rain felt lyk rocks on my face!!!! lol but was really good :D
almost ran out of hill to run up so if i get faster then it wont be hills any more :/ LOL
And there were load of gates i had to climb over when i was trying to run fast up the hill which was a bit annoying LOL
but wateva was really good - i love intervals!!! =D
Stretching 4:50 [1]
leg stretches and 30s plank
Thursday Jan 15, 2009 #
Orienteering race (night-o) 46:21 [4] **** 4.64 km (9:59 / km)
Mawbray Bank =)
really good coz had dads torch so could actually see!!!
Mistake on no.2 that was all BB's fault coz i was kinda following and it confused me =( a few other little mistakes but otherwise ok =)
fell down a rabbit hole though :P LOL
Shins were ok after i was warmed up but hurting at the start
dunno what place i came yet :/
oh ye n they took all the paths off the map but it made it easier anyway!!!
windy and LOADS of marram grass owww!!!!
really good coz had dads torch so could actually see!!!
Mistake on no.2 that was all BB's fault coz i was kinda following and it confused me =( a few other little mistakes but otherwise ok =)
fell down a rabbit hole though :P LOL
Shins were ok after i was warmed up but hurting at the start
dunno what place i came yet :/
oh ye n they took all the paths off the map but it made it easier anyway!!!
windy and LOADS of marram grass owww!!!!
Wednesday Jan 14, 2009 #
Walking 1:10:00 [3] 16.0 km (4:23 / km)
Down isel road and back - wet, windy, cold but hey its called cumbria right?!! :/ lol
Tuesday Jan 13, 2009 #
Cross training/Circuits 1:00:00 [5]
Hard work!!!
did core stability exercises + a circuit
really sore shins so cycling tomorrow
every muscle in my body is tired :/ LOL
did core stability exercises + a circuit
really sore shins so cycling tomorrow
every muscle in my body is tired :/ LOL
Monday Jan 12, 2009 #
Note
(rest day)
REST DAY
Sunday Jan 11, 2009 #
Orienteering race (club chase) 43:00 [5] 5.3 km (8:07 / km) +130m 7:14 / km
OMG was so windy i got blown backwards trying 2 run down a hill!!!! @ clints - hilly fields, REALLY muddy and lumpy ground, really hard work!!!!! LOL :P
Saturday Jan 10, 2009 #
Note
(rest day)
REST
Friday Jan 9, 2009 #
Running 50:00 [3] 5.5 km (9:05 / km)
very sore leg :( slow but good :)
Thursday Jan 8, 2009 #
Orienteering race (night-o) 1:03:00 [3] 4.2 km (15:00 / km)
sale fell - 18min mistake @ no.3
*SLOW*
*SLOW*
Wednesday Jan 7, 2009 #
Running (intervals(+circuit@school) 52:00 [4]
Intervals: 1min walk, 1min sprint, 1min walk, 2min sprint, 1min walk, 3min sprint, 1min walk, 2min sprint, 1min walk, 1min sprint, 1min walk, 1min sprint + 20mins warm up and warm down
+ circuit @ school: 30s rest, 30s exercises x 16 - easy
+ circuit @ school: 30s rest, 30s exercises x 16 - easy
Tuesday Jan 6, 2009 #
Cross training/Circuits 1:00:00 [4]
good :)
Monday Jan 5, 2009 #
Note
(rest day)
REST
Sunday Jan 4, 2009 #
Orienteering (NWJS) 3:30:00 [3]
white coppice *worst area ever* - tussucks as big as me!!!! route choice, control flow, clock relay, other exercise
Saturday Jan 3, 2009 #
Orienteering (NWJS) 3:30:00 [3]
route choice, compass on slopes, fine navigation, fox and hound
- good
- good
Friday Jan 2, 2009 #
Orienteering (o-training and intervals) 1:38:00 [4]
harrop tarn - training with Liz
1min terrain run with map, then 30s to sketch features on2 blank map with course; x 14
then ran course with map we'd sketched :/ - got lost ALOT!!! loads of brashings!!!
1min terrain run with map, then 30s to sketch features on2 blank map with course; x 14
then ran course with map we'd sketched :/ - got lost ALOT!!! loads of brashings!!!
Thursday Jan 1, 2009 #
Orienteering race 1:02:00 [3] 4.7 km (13:11 / km)
REALLY REALLY SLOW - stemurthy - LOADS of brashings :/