Training Log Archive: RosieWatsonIn the 31 days ending May 31, 2009:
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Sunday May 31, 2009 #
Orienteering race (Twin Peaks day 2) 39:15 [4] 3.7 km (10:36 / km) +220m 8:11 / km
Better run today, made no mistakes and planned ahead well - probably because i was going so slowly!
Enjoyed it =)
won again =P
got a camping stool thing for winning overall =)
Orienteering warm up/down 25:00 [2] 1.2 km (20:50 / km) +150m 12:49 / km
Orienteering warm up/down 20:00 [3] 1.2 km (16:40 / km)
Saturday May 30, 2009 #
Orienteering race (Twin Peaks day 1) 51:12 [3] 4.0 km (12:48 / km) +160m 10:40 / km
Was really hard to run because it was so hot, so ended up walking all the hills
Made a big mistake on no.3 but the rest was ok =)
Won!!!! (only 1 other person on my course though =D)
Orienteering warm up/down 45:00 [3] 2.2 km (20:27 / km) +310m 12:00 / km
Orienteering warm up/down 40:00 [1] 2.2 km (18:11 / km)
Friday May 29, 2009 #
Note
(rest day)
Thursday May 28, 2009 #
Note
(rest day)
Wednesday May 27, 2009 #
Note
(rest day)
Tuesday May 26, 2009 #
Cycling 4:00:00 [3]
Along and down into a valley, then all the wat back up again to a hut
Then when we started walking down it started hailing and chucking it down!
Was really fun though =D
sore feet!
Monday May 25, 2009 #
Cycling 2:30:00 [3]
Walked up to a tarn by sharp edge but went a long way to it
Sunburn =(
Sunday May 24, 2009 #
Orienteering race (scottish o-champs relay) 36:04 [5] 3.4 km (10:36 / km)
In a team with Graham and Katrina, in the 48- class
Really bad run, got lost on number 1 then really slow all the way round. Team came 3rd though! =) Was good to go back to that area though because we trained on it at lagganlia! =D
Saturday May 23, 2009 #
Orienteering race (scottish o-champs!) 34:40 [5] 4.7 km (7:23 / km) +120m 6:32 / km
Really good
Nice clean run, didnt feel like i was running very fast at the start and control flow not great but enjoyed it and got better towards the end. Came 3rd behing Rona and Florence; the time were really close, all of us less than 50s apart!
Friday May 22, 2009 #
Note
(rest day)
Thursday May 21, 2009 #
Orienteering race (High Doat) 53:10 [3] 4.6 km (11:33 / km) +200m 9:30 / km
Wednesday May 20, 2009 #
Running 47:45 [4] 8.0 km (5:58 / km) +200m 5:18 / km
had planned to speed up when i got onto the mini ridge in the forest but then didnt so; went back on the parrallel path and back along the first path again at a fast pace =D
feel quite tired now but was good =)
Tuesday May 19, 2009 #
Running 51:00 [3] 7.88 km (6:28 / km) +250m 5:35 / km
went somewere different to celebrate!
up the hill to the wood as usual; then down the bottom track (but along next to it so was in the wood) all the way to the other track that goes back up
then after a bit went through the wood round an open marshy bit, back into the wood to a pond/marsh, and back along a stream
the terrain bit was quite hard because it was all uphill and quite hard forest to run in =D
then went the way i usually go because was back on the track i usually run along =D
really nice steady run - enjoyed it =D
Stretching (leg stretches) 7:00 [1]
Stretching (ankle stuff) 12:00 [1]
Stretching (core/strength) 3:00 [2]
doesnt take very long but was really hard work after running!
Note
Monday May 18, 2009 #
Orienteering race (school league) 8:21 [5] 1.4 km (5:58 / km) +50m 5:04 / km
course was straight up a hill and back down again =D =D
Stretching (leg stretches) 5:00 [1]
Sunday May 17, 2009 #
Orienteering race (Regional event) 46:00 [4] 4.8 km (9:35 / km) +200m 7:56 / km
Short blue
really nice area was nice to run in the open after all the southern forests we've been to recently :P
Really nice clean run so pleased
most of the course was in the open which went really well; then the end was in the forest
the end (forest) wasnt as good because was going really slow and being over cautious (mabey because it was suddenly completly different from the open?) but went ok
made a mistake on the last conrtol which was rally easy, bit of a stupid mistake but otherwise really good!!!
=D =D
Orienteering warm up/down 30:00 [2] 2.8 km (10:43 / km)
WD:jog/walk back from the finish
Stretching (stretches and ankle stuff) 13:00 [1]
Saturday May 16, 2009 #
Orienteering (NWJS) 1:30:00 [2] 7.1 km (12:41 / km) +200m 11:07 / km
Good but didnt do much running, felt quite tired
Did all the exercises;
attackpoints, compass, rough compass, control pick and route choice
then afterwards there was a 'odds and evens' relay (there are 2 maps between three of you - with half the controls on one, and the other half on the other map: and you have to get all the controls between you)
my team was doing really well but at the end i had to get the last control but it was the furthest one away - so dunno were we came in the end
chucked it down in the relay so was completly soaked!! =D =D
Friday May 15, 2009 #
Note
(rest day)
Thursday May 14, 2009 #
Walking 20:00 [5] 4.3 km (4:39 / km)
Orienteering race (club summer league) 56:56 [3] 5.3 km (10:45 / km) +170m 9:15 / km
good but never really make myself race/run on the club events - i just seem to jog round =S it was good though, and the forest was easier to run through than usual =D
Walking 8:00 [1] 4.3 km (1:52 / km)
Wednesday May 13, 2009 #
Running 44:05 [4] 7.15 km (6:10 / km) +150m 5:35 / km
calves were really tight and sore but i'm going to stretch them to loosen them out a bit
then on the way down i decided to run fast which was good because it stretched my legs out a bit after all the chugging up hills!
=D
Tuesday May 12, 2009 #
Cross training/Circuits (strength and conditioning) 1:00:00 [2]
it was baisicly all strength and conditioning stuff mostly on arms, with a bit on legs
then there was a tiny circuit for a few minutes at the end
arms feel tired but nice and stretched out =)
Monday May 11, 2009 #
Orienteering race (school league) 9:54 [5] 2.0 km (4:57 / km)
Sunday May 10, 2009 #
Orienteering race 45:14 [4] *** 3.56 km (12:42 / km) +75m 11:30 / km
20c
GIANT control pic!!
All of the controls were about 50metres away from each other with no long legs! The forest was really nice and I enjoyed it but really bad run =S
found it hard to plan or look at the map properly because the legs were so short so i ended up running on a rough bearing to the feature and navigating in - wasnt to bad but didnt feel very smooth because it wasnt very good technique =S
then at number 19 i seemed to go everywere in this big bit of green exept were my control was; wandered around for ages, got stuck in loads of rhodedendren bushes and marshes untill i realised were i was!
suppose the rest of it wasnt to bad but technique and control flow was really bad which wouldve saved loads of time
really nice, technical area though!
Orienteering warm up/down 20:00 [2]
didnt really do a warm down =S
Note
Saturday May 9, 2009 #
Orienteering race 18:09 [5] 2.5 km (7:16 / km) +50m 6:36 / km
Nottingham Uni
Had to get up at half 5 in the morning to get like 3 trains and the mdoc minibus down! Was really really tired so wasn't really racing hard; also quite technical and really hard to run and read the map because of all the detail
enjoyed it though =)
Orienteering race 21:38 [5] 2.6 km (8:19 / km) +60m 7:28 / km
Nottingham Uni
Wasnt really focused on racing again and some really bad route choices but still enjoyed it =) really slow though
Orienteering warm up/down 20:00 [2]
Friday May 8, 2009 #
Note
(rest day)
Thursday May 7, 2009 #
Orienteering race (summer evening series) 50:05 [3] 5.0 km (10:01 / km) +210m 8:17 / km
didnt race just jogged around - didnt warm up which i shouldve done because the first controls were straight up =S
good but didnt feel i was trying hard atall - didnt make any mistakes though =D
ankle colapsed on me on the way to no. 9 so had to walk for that control; it was ok after a bit though =)
and there was like a 100mph wind on the top of the hill!!!! =O
Wednesday May 6, 2009 #
Running hills (fast, steep hills) 20:00 [5]
1min up (hard), 1min recover (jogging back down) x 10
hard work as didnt have very long to recover - also lost count so i might have done 11 =S =D
Running warm up/down 28:00 [2]
WD (12mins): jog back down
Stretching 6:30 [1]
Tuesday May 5, 2009 #
Running 42:40 [4] 7.0 km (6:06 / km) +100m 5:41 / km
really windy and it was kindof half hailing/hard raining so sped up on the way down because it felt like it was slicing my face!!! =O
felt good though =)
Monday May 4, 2009 #
Note
(rest day)
Sunday May 3, 2009 #
Orienteering race (forest of dean triple-o) 39:23 [5] 4.7 km (8:23 / km) +170m 7:06 / km
Amazing run!!!! At the start decided i wasnt going to make any mistakes and to slow down on the technical bits and run fast on the easy bits - and it worked!!!
Had pretty much a completly clean run with no real mistakes and really enjoyed it =D Lost some time on a couple of controls but not much
Came 4th behaind zoe, katrin and aine so really pleased =)
Orienteering warm up/down 30:00 [3]
WD: walk back from finish
Saturday May 2, 2009 #
Orienteering race (forest of dean triple-o) 46:03 [4] 5.0 km (9:13 / km) +40m 8:51 / km
Decided i have given up making mistakes!
went really slowly all the way round - not at race pace atall - to make sure i got it right and got used to the terrain for tomorrow =)
i love the forest of dean!!!!!!! <3 <3 =D
(except one of the pits was hiding the control because i couldnt see and i ran straight past it thinking it should be in the pit but didnt see it so wandered round untill coming back and realising it was in there all along!!!!)
Orienteering warm up/down 20:00 [2]
WD: walk back from the finish
Other (fitness) 30:00 [1]
was on the same campsite as lucy and the hardings =D