Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RosieWatson

In the 31 days ending May 31, 2011:

activity	#	time	miles		km		+m
Running	11	6:19:32	22.39		36.03		460
Orienteering	6	6:01:22	20.07	(18:00)	32.3	(11:11)	1120
Stretching	11	5:00:00
Cycling	2	1:29:30	10.31		16.6
Strength/Core	3	31:30
Total	17	19:21:54	52.77		84.93		1580
[1-5]	14	14:21:54

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Tuesday May 31, 2011 #

Cycling 49:30 [3] 16.6 km (2:59 / km)

Strength/Core 8:30 [5]

Stretching 30:00 [0]

Sunday May 29, 2011 #

Orienteering race (Scottish Champs - Relays) 1:02:21 [4] 5.1 km (12:14 / km) +210m 10:08 / km

Really nice and technical, and nice course and quite a lot of lovely brashings... not really like a relay course at all but whatever =) enjoyed it anyways, getting sick of my knee though, it doesnt really slow me down (thats just being generally unfit) it just constantly hurts "/
Nice course though =) but just so slow.

Stretching 30:00 [0]

Saturday May 28, 2011 #

Running warm up/down 15:00 [2]

Orienteering race (Scottish Champs) 1:00:09 [3] 5.0 km (12:02 / km) +170m 10:17 / km
(injured)

reallyyyyyy sore back from yesterday! which wasnt helped AT ALL by all the crouching under trees. and my knee hurt.
But i actually really enjoyed it, I was just going super super slow, but whatever =)

Friday May 27, 2011 #

Note
(rest day)

Last Day at Keswick School ever ='(
We all jumped in the lake after (F*ckingg freeezzinnggg), it was like ice! So after a few times you just cant feel anything any more, so when I woke up the next day I discovered a whole load of lovely bruises, and an immensly sore back and stiff muscles from being so cold!
But was pretty banterous, so much funn XD best chips i have ever tasted after as well, with possible a tonne of vinegar... tastyful XD

Wednesday May 25, 2011 #

Running warm up/down 12:13 [3] 1.3 km (9:24 / km)

Running hills 14:39 [4] 2.35 km (6:14 / km)

Just did some hill reps, but not as hardcore and soul destroying as i usually would so i just get back into it instead of making myself ill =) was gooood, nice to not feel suicidal after every one =P

so i did 5 x 470m reps
1# 2:45
2# 2:58
3# 3:03
4# 3:02
5# 2:51

Running 12:33 [2] 2.35 mi (5:20 / mi)

Just jogging back down the hill between each one

Running warm up/down 13:16 [2]

Stretching 35:00 [0]

<3 90210 XD
hate adriana though, she is just soooooooooo heartless i mean just omg! its shocking really.

Tuesday May 24, 2011 #

Stretching 30:00 [0]

Sooo now I have actually managed to do my stretching for atleast 3 days in a row!! (cant actually remember but it seems like i have) which is good, because i cant remember that last time i could touch my toes XD

Monday May 23, 2011 #

Strength/Core 8:00 [5]

Cycling 40:00 [3]
(injured)

Hardcore bike ride, biked as fast as I could to this junction, then as fast as I could back trying to beat my time, but the wind was horrible and soooooo strong i was literally peddling hard on the downhills on the way back so didnt work. Quite proud i went out though seeing as i dont really like biking unless its mountain biking or something =)

And yehhh wahoooo my lovely old injury just decided to come back again for some stupid reason, and was hurting all today sooo that sucks =( so lots of guessing physio and excersises for me "/

Stretching 30:00 [0]

Sunday May 22, 2011 #

Running 57:34 [3] 10.2 km (5:39 / km) +200m 5:08 / km

my new normal run, was sooo nice because the weather had all cleared up and the wind had died down a bit and everything looked beaaaauuutful =)
so glad the world didnt end =)

Stretching 35:00 [0]

Friday May 20, 2011 #

Note
(rest day)

Leavers Day ='(

Best day ever, we just signed shirts and took photos all day and did no work =) oh and my team blitzzzzzzeddddddd the tech quiz =P
Then helped set up the leavers assembly, then did the leavers assembly which was amazing, then had my 5 minutes presentor fame =P well sad though ='(

soooo yh a bit of a life update for anyone who might happen to ever read my attackpoint (noone) XD

C • stalker alert ;) 8

Thursday May 19, 2011 #

Running warm up/down 10:00 [2]

Orienteering race (Mitredale) 46:01 [3] 4.0 km (11:30 / km) +120m 10:00 / km

Felt really rubbish before it, and just ended up jogging round it and feeling like a rubbish orienteer because just was being so slow technically as well for some reason, but it was fineee =)

Also went to the pub after, and had forgotten my shoes so i had to run in in my beautiful yellow strawberry pattern socks and sit down as fast as possible =P but im sure everyone in eskdale is now walking round in yellow socks because they totally loved the new trend =P

Then just found out i missed out 3 controls randomly!! The course was like a mass control pick, ,and i just didnt see this loop which was a bit stupid haha

Running warm up/down 3 [2]

Wednesday May 18, 2011 #

Stretching 25:00 [0]

Tuesday May 17, 2011 #

Running 40:20 [3] 5.6 km (7:12 / km) +90m 6:40 / km

Just a really gentle short jog up the hill and back... felt really ill, maybe because just had dinner but wasnt good, and my knee was really hurting again which isnt good =( so maybe will stick to cycling for a bit "/ woo =(

Sunday May 15, 2011 #

Note

Really REALLY think that over 13 hours of standing should count as training...

C • I am completely, uberly, im... 3

Saturday May 14, 2011 #

Running warm up/down 15:00 [3]

Nice jog to the start, and few dyamic stretches, didnt have to bother with a number coz it wasnt there so that was gooood =)

Orienteering race (BOC) 1:17:03 [4] 7.2 km (10:42 / km) +210m 9:20 / km

Hmmmm well this wasnt the greatest ever of my life...
Number 1 I completly messed up, it looked nice and easy but it was actually really vague and I ran in having no clue what I was doing and wasted a load of time, then no.2 I had some idea of what to do but still ended up running and hoping for the best, being a rubbish orieteer.
After that wasnt to bad, not sure about my route choice to 3 though, need to look at routegadget and see what the fastest way was.
15 was a bit dodgy, but not tooo bad, just completly ran out of energy though and was going so slowly, could really tell how unfit i am =(

Tuesday May 10, 2011 #

Stretching 25:00 [0]
(sick)

Sunday May 8, 2011 #

Strength/Core 15:00 [5]

Running (The New Normal Run) 56:58 [4] 8.8 km (6:28 / km) +170m 5:54 / km

Going at a good pace, with dad, nice to be out =)

Stretching 25:00 [0]

Friday May 6, 2011 #

Note
(rest day)

Nice rest day, there was the BIGGEST ever thunder and lightning, like properly going down to the ground stuff, so I wandered out to watch it because cba sitting at home, then just when I got a way from the house it started POURING with rain, like a monsoon, so I got completly drenched =(

Thursday May 5, 2011 #

Note

4 months untill my birthday =)

Running warm up/down 8:00 [2]

Orienteering race (High Doat) 45:48 [3] 4.8 km (9:32 / km) +185m 8:00 / km

My legs where actually tired! Not used to it any more =P
Ran later than Im used to so after dinner, and felt really slow and like a train chugging away, so ended up just half jogging half running, then on the downhill it was really rocky and Id forgot my ankle tape so was really slow, but kept going well on the ups =) I love hills, I think they' could be my hidden talent =P

Wednesday May 4, 2011 #

Running warm up/down 12:13 [2]

Jogginggg =)

Running intervals 10:00 [5]

Did 5 x 2mins round this random circuit thing I made up which had a gradually up section, then it went steep down a tiny bit, then along flat, then up, then down a tiny bit, then gradually up, then down, then started again =) so was pretty random, and not toooooo painful.

Running warm up/down 13:50 [2]

5 mins of jogging in between the intervals, (1 between each), and the 8:50 warmdown =)

Stretching 10:00 [0]

Tuesday May 3, 2011 #

Running 57:53 [3]

Lurrrvlyyy nice run that i have invented which goes through terrain, windy paths, and the fields =) Felt so tired and bleugh at the start but so much better after about 20mins =) kept having to wait for dad which slowed me down quite a bit, but was nice to be out =)

Stretching 25:00 [0]

Monday May 2, 2011 #

Note
(rest day)

Pretty strong contender for the official biggest fat day of my life...

Sunday May 1, 2011 #

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

Nice jog there. Felt good, much better than earlier when was practically asleep with tiredness, got up at 20 past 5 after to many nights of not enough sleep. Nice day though, but windy.

Orienteering race (Muncaster Fell) 1:10:00 [3] 6.2 km (11:17 / km) +225m 9:33 / km

Well... in summery it would have probably been a better idea to have a doze by the river and chill "/

Running warm up/down 15:00 [2] 2.0 km (7:30 / km)

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