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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RosieWatson

In the 31 days ending Oct 31, 2011:

activity # timemileskm+m
  Running13 8:57:07 26.68 42.93 900
  Circuits3 2:10:00
  Orienteering3 1:25:36 4.31 6.93 250
  Walking1 1:00:00
  Strength/Core2 25:00
  Stretching1 20:00
  Cycling1 11:00
  cross training1 5:00
  Total17 14:33:43 30.98 49.86 1150
  [1-5]16 13:13:43

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Monday Oct 31, 2011 #

Note
(sick) (rest day)

Was at london untill thursday last week, then got back, felt exhausted and was suddenly struck down by a cold at the weekend, had been hinting at it for agess, but now its excalated =( but not to bad just streaming... nice.

Sunday Oct 23, 2011 #

Running warm up/down 5:00 [3]

Running hills (NWJS) 1:40 [4]

FITNESS WITH Q-DOG:
Continuous 10ish second sprints up a slope x 10

Running intervals (NWJS) 4:00 [5] 1.3 mi (3:05 / mi)

4 x 80m sprint with 20s rest, then the same with 15s rest, then 10s, then 5 - not too bad

Running 10:00 [2]

Jogging back form intervals/hills

Orienteering 25:00 [3]

Relay!

Saturday Oct 22, 2011 #

Running tempo (Cooper Test) 12:00 [5] 3.0 km (4:00 / km)

Running 15:00 [4]

Bleep test, 20meter sprints and agility tests - guessed the time! Got to 10.5 in the bleep test, so avaragely ok =)

Friday Oct 21, 2011 #

Running long 1:11:03 [2]

Long run, just a general plod, dunno how far because gmaps is being wierd

Thursday Oct 20, 2011 #

Running 39:30 [3] 5.8 km (6:49 / km) +100m 6:16 / km

Was meant to do intervals but had a flu jab just before going out and seeing as I have almost got a cold anyway dad said it was a bad idea, so went for a short run at a good pace =)

Wednesday Oct 19, 2011 #

Note
(rest day)

So tired, and still think Im fighting off a cold!

Tuesday Oct 18, 2011 #

6 AM

Circuits 10:00 [2]

warmup stuff

Circuits 15:00 [3]

excersise repetition things

Strength/Core 15:00 [3]

weights stuff

Running 10:00 [4]

Monday Oct 17, 2011 #

Note
(rest day)

Came 11th yesterday not 12th =)

Sunday Oct 16, 2011 #

Running warm up/down 15:00 [3]

Running race 47:44 [4] 8.0 km (5:58 / km) +340m 4:55 / km

English Schools Fell Racing Champs - On my hill, the hay! XD
Did ok, felt in control and persistent through the whole race which was what I was aiming for, 5 minutes behind zoe so a good idea of where I am fitness whise. There where 3 hills and three downhills, the second downhill I suddenly got a really sharp stitch which slowed me down a bit but apart from that ALL GOOOD, but so tired! Just felt like a long race really!

Saturday Oct 15, 2011 #

Note
(rest day)

Soooooooooooooooo tired.

Walking 1:00:00 [0]

Walked round the part of the fell race route (tomorrow) that I didnt know - HARDCORE!

Friday Oct 14, 2011 #

Note
(rest day)

Thursday Oct 13, 2011 #

Running warm up/down 15:00 [3]

Running intervals 5:20 [5]

Running hills 5:30 [5]

Running warm up/down 7:00 [2]

Running warm up/down 15:00 [3]

Wednesday Oct 12, 2011 #

Running (gentle jog) 49:00 [2] 5.8 km (8:27 / km) +100m 7:47 / km

Really slow jog, just felt exhausted because of not enough sleep so just went for a tiny run with a few sprints to wake myself up a bit =)

Running hills 1:30 [5]

3 x 30s

Tuesday Oct 11, 2011 #

6 AM

Circuits 50:00 [3]

Continious circuit again, similar to last weeks, just felt really weak today for some reason, not tired or anything just generally lacking vavavooooom, so just focused on keeping going consistently =)

Circuits 10:00 [4]

Monday Oct 10, 2011 #

Note
(rest day)

Sunday Oct 9, 2011 #

Running warm up/down 15:00 [3]

Orienteering race (YBT Qualifyer) 40:08 [4] 3.73 km (10:46 / km) +200m 8:29 / km

HORRIBLE day! Worst I have orienteered in ever I think, and was just a long slog of easy orienteering uphill straight into the rain which was horizontal and meant you couldnt see, then straight down the side again, so not fun. But good for the soul I guess =P

Saturday Oct 8, 2011 #

Running warm up/down 20:00 [3]

Note

Did a X-Country race (cumbria x country league) on The Hay but no idea how long I took so am waiting for the results to come out, felt really good on the first lap though then just suddenly started to really really struggle on the whole of the second one, and some long legged england girl just sailed past, but was good to do it anyways

Friday Oct 7, 2011 #

Note
(rest day)

Thursday Oct 6, 2011 #

Cycling warm up/down 6:00 [3]

Biked to the event, wasnt going to do it because just felt aweful, had a horrible day and was a horrible evening but I manned up at the last minute =)

Orienteering race (Park race WCOC) 20:28 [4] 3.2 km (6:24 / km) +50m 5:56 / km

Harris Park & River Cocker
Felt like I was running really well, not a great time but good, took one stupid route choice but apart from that nice and smoooooth =)

Cycling warm up/down 5:00 [3]

Wednesday Oct 5, 2011 #

Running warm up/down 11:45 [3]

Running hills 8:17 [5] 1.44 km (5:45 / km) +70m 4:38 / km

Three of the long not to steep hills reps, 480m each, not completly sure on the climb though.

Not consistant but felt like I was really pushing myself well so pleased.

1# 2:38
2# 2:45
3# 2:54

Running warm up/down 19:13 [2]

Rest inbetween each interval - jog back down the hill:
1# 3:11
2# 3:42

Warm down - jog home:
12:20

Tuesday Oct 4, 2011 #

Note

My WHOLEEEEE body is tired, all over! Good to be back though =)
6 AM

cross training warm up/down 5:00 [2]

Strength/Core 10:00 [4]

The new ball wieght things with the handle, did loads of squat kind of stuffs with them.

Circuits 30:00 [3]

Did reps of this circuit with legs rotation things, press ups, arm weights, bench presses, vee bends, wall jumps, burpees, and a run, and some other stuff added in the middle!

Circuits 15:00 [4]

Same again but harder

Monday Oct 3, 2011 #

Note
(rest day)

Sunday Oct 2, 2011 #

Running 1:21:29 [3] 11.0 km (7:24 / km) +200m 6:47 / km

Nice long run around the edge of Crummock then roung the back of Melbrake, nice and boggy and blustery, legs felt a bit stiff and heavy at the start but enjoyed it, really nice run out at the end =)

Saturday Oct 1, 2011 #

Running warm up/down 15:00 [3]

Run and drills

Running tempo 33:06 [4] 5.8 km (5:42 / km) +90m 5:18 / km

Running warm up/down 4:00 [2]

Stretching 20:00 [0]

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