Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RosieWatson

In the 31 days ending Jan 31, 2012:

	activity	#	time	miles	km	+m
	Running	15	8:30:00	14.73	23.7	348
	Orienteering	6	5:15:26	17.06	27.46	1455
	Strength/Core	4	1:59:00
	Other (fitness)	2	1:30:00
	Spinning	1	1:05:00
	cross training	1	10:00
	Stretching	1	10:00
	Total	20	18:39:26	31.79	51.16	1803
	[1-5]	19	18:29:26
averages - sleep:7

1:34

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» now

Monday Jan 30, 2012 #

Other (fitness) 1:00:00 [2]
(rest day)

ZUMBAAAA!!! Not very good, but getting better I remembered one of the dances woopwooooopp!

Sunday Jan 29, 2012 #

Running warm up/down 15:00 [3]

Orienteering race 27:00 [4] 4.02 km (6:43 / km) +150m 5:40 / km

Warrior Short Mass-start Race - Wray Castle

Almost didnt go because of my right leg which seems to have got a bad shin splint all of a sudden since last week, which was really painful on Wednesday and was limping a bit running, and because of my glands, but manned up just before and got ready super fast.
Anyway, was super super fast and hard-work, almost died, had a few knee twinges and shin pains but was good, and glad I went so I dont feel lazy =)
But pure pain that course!

Friday Jan 27, 2012 #

Other (fitness) 30:00 [1]

Zumba!!! Went with Bethany, missed half of it because we got the times wrong but was fun, most enthusiastic person Ive ever seen running it =)

Thursday Jan 26, 2012 #

Note
(sick) (rest day)

Feel rather under the weather, my right gland is super swollen and my throut is slowing seizing up, so think I need a rest day - lovely.

Wednesday Jan 25, 2012 #

Running long 1:15:00 [3]

SO WINDY, had to keep in the forest as much as possible then run down behind the wall to shelter because otherwise Id have had to walk it was that bad!

Running hills 2:00 [5]

Started off doing this then realised it was to windy so couldnt run properly so was pointless, so did two then went for a long run instead

Tuesday Jan 24, 2012 #

6 AM

Spinning 25:00 [3]

Randomly did spinning today, got well confused when I turned up and it was all empty! Almost left then thought Id better check upstairs and found the crew =)
Did a really hard session, got home and looked like an Ab.Sol.Ute. Wreck.

Spinning 25:00 [4]

Spinning 15:00 [5]

Strength/Core 4:00 [3]

Arm weights.

Monday Jan 23, 2012 #

Note
(rest day)

Sunday Jan 22, 2012 #

Running warm up/down 10:00 [2]

Orienteering race 1:05:54 [3] 6.2 km (10:38 / km) +390m 8:05 / km

Arthurs Seat @ Edinburgh Big Weekend.
Was a good course but was soooooooooooooooooooooooooooo windy, and its always so hard to think or run or do anything in the wind! But started off ok, then just got really tired and wasnt orienteering very smoothly, then after the macro-o made some really stupid route choices because I was just not thinking properly.
Exhausted now!

Saturday Jan 21, 2012 #

Running warm up/down 10:00 [3]

Fairly briskkk, was a little chilly =)
Saw will!

Running race (Cross Country) 22:00 [5] 3.8 km (5:47 / km) +40m 5:30 / km

Inter-district so running for allerdale schools or something im not sure =)
Not sure what my time was, but hopefully I will find out so I can change it!

Had a realllyyyy good race, had felt ill the night before and in the morning and really didnt want to go, but then felt good warming up, then just ended up running really well and pushing hard and CAME FOURTHHHH! XD
Really pleased, also I overtook two people who random people at every corner screaming at them to run faster so was like like arghhh im being chased, but kept going really well =)
And was also a nice course =)

Running warm up/down 5:00 [2]

Friday Jan 20, 2012 #

Note
(rest day)

Thursday Jan 19, 2012 #

Running 1:10:51 [2]

Dont know how far it was because gmaps is being wierd, but was meant to be a long run, just wasnt very long!

Wednesday Jan 18, 2012 #

Running warm up/down 13:00 [3]

Running intervals 13:00 [4]

Running intervals 4:00 [5]

Running warm up/down 11:00 [2]

Training after dinner = feeling like a 20 stone ball! Not good, but atleast I went I suppose =)

Did a pyramid thing - had a changed tactic day and decided to try and do more of them but less hard - didnt like it though because if I dont go absolutly all out I just plod along at a random pace and end up doing it badly, Im like that in races as well I cant go inbetween!

Anyways I did:
1min, 2, 3, 2, 1, 2, 3, 2, 1 - so a pyramid thing.
On the last 4 I did the last minute of each one properly hard - felt really mentally unstrong today though.

Tuesday Jan 17, 2012 #

6 AM

Running 10:00 [3]

Strength/Core 50:00 [3]

SO much weights, its just crazy! Did boxing as well which was awesomeee =)

Monday Jan 16, 2012 #

Note
(rest day)

Just looked at yesterdays results, and I was WINNINGGGGG all the way until I lost my dibber, so would have beaten everyone, SO GUTTED =(

Sunday Jan 15, 2012 #

Orienteering race (Club Chase) 1:03:31 [4] 6.84 km (9:17 / km) +305m 7:36 / km

Scale Hill - Blue
Ran really well, worked soooo hard!
Was just ahead of a big chain of people all the way, then was getting to the very last section then lost my dibber so had to go back and find it, so they all passed me =(
But apart from that really pleased, and really tired =)

Running warm up/down 10:00 [2]

Saturday Jan 14, 2012 #

Note
(rest day)

Ceilidh dancing should seriously count as training...

Friday Jan 13, 2012 #

Running warm up/down 37:20 [2] 5.2 km (7:11 / km)

WU - 13mins
Rest inbetween intervals (however long it took to jog back down the hill) - 12:20
WD - 12mins

Running hills 15:49 [5] 2.4 km (6:35 / km)

Dont know the climb, but did 5 x the long non-steep hill reps.
Hard work but felt good! =) SUCH a nice day =)

Thursday Jan 12, 2012 #

Running warm up/down 5:00 [2]

Orienteering race (Wasdale Night-O) 42:54 [4] 4.0 km (10:44 / km) +300m 7:48 / km

Gooooood =) very very VERY slippy, fell over straight away but hey ho, enjoyed it, even though I just realised I am the most grumpy orienteer of all time when Im running I literally have a stream of abuse going through my head I dont know why =S think its just night orienteering though.

Wednesday Jan 11, 2012 #

Note
(rest day)

Felt really tired and generally rubbish and looked pale so decided to have a rest day and do intervals on fat friday instead =)

Tuesday Jan 10, 2012 #

Stretching 10:00 [0]

SO PROUD!

6 AM

Running warm up/down 20:00 [2]

Strength/Core 30:00 [3]

LOADS of arm stuff again

Running 10:00 [5]

Strength/Core 5:00 [5]

60 pressups and 60 burpees

Monday Jan 9, 2012 #

Note
(rest day)

Sunday Jan 8, 2012 #

Running warm up/down 5:00 [2]

Orienteering race (Galopen) 1:11:07 [3] 6.4 km (11:07 / km) +310m 8:57 / km

Penrith Beacon.
Reallllyyyyyyy lonnnggggggggg course, not in distance-whise it just seemed to go on forever, was quite physical terrain because of all the heather and lumps and bumps, but was good. Felt a bit tired from yesterday but kept reasonably motivatedish, the orienteering wasnt to inspiring but practised lots of bearings because there wasnt anything else to go off which was good!

C • Climb 6

Running warm up/down 5:00 [2]

Saturday Jan 7, 2012 #

Running long 1:34:00 [2] 12.3 km (7:39 / km) +308m 6:48 / km

Did some random run up the hill and through the forest, out the other end and back round the forest - didnt really enjoy it because it was so muddy and didnt like the route and shouldnt have taken as long as it did. Good to get out though definatly been lacking in long runs this winter.

Friday Jan 6, 2012 #

Note
(rest day)

Thursday Jan 5, 2012 #

Note
slept:7.6

Orienteering race (Night-O) 45:00 [3]

Score event at Setmurhy, forgot my torch so had to borrow someones which was actually ok but couldnt run very fast with it because I couldnt see the ground very well - and someone had gone round stealing the boxes the doushbags!
But was suprisingly not to bad =)

Wednesday Jan 4, 2012 #

Running warm up/down 10:00 [3]

Running intervals 14:45 [5]

Intervals
Used the playing field, did a backwards pyramid, so 3 laps then 2 laps, 1 lap, 2 laps, 3 laps
Almost died, pulled a muscle and feel rather ill - so apart from the middle one obviously a good session =)

C • You often "almost die&... 2

Running warm up/down 10:00 [2]

Rest: Roughly 1 official minute each time (mostly a lal bit over though)
WD: 4 minutesish

Note
slept:9.5

Why am I still tired with 9.5 hours of sleep - just realised what an unhardcore sleeper I am! =(

Tuesday Jan 3, 2012 #

Note
slept:4.0

Knee felt fine which was really good, will maybe give it another week before I see the physio because it seems to be getting better now =)
Asthma felt really bad today for some reason "/

6 AM

Running 7:00 [3]

Running 5:15 [5]

cross training 10:00 [2]

Strength/Core 30:00 [4]

Monday Jan 2, 2012 #

Note
(rest day)

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