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Training Log Archive: RosieWatson

In the 31 days ending Jul 31, 2016:

	activity	#	time	miles		km		+m
	Running	16	11:32:31	64.98		104.58		3154
	Cycling	6	8:41:49	119.57	(4:22)	192.42	(2:43)	2494
	Walking	2	5:30:00	13.98	(23:36)	22.5	(14:40)	1440
	swimming	9	3:15:58	3.9		6.27
	Strength and Conditioning	7	2:32:00
	Yoga	4	2:25:00
	Stretching	5	1:45:00
	Circuits	1	45:00
	climbing	1	30:00
	Total	40	36:57:18	202.43		325.77		7088
	[1-5]	38	35:52:18
averages - sleep:8

4:20

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Sunday Jul 31, 2016 #

Note
(rest day)

Rest rest rest, tired out. TGIF (Sunday is the new Friday).

9 PM

Strength and Conditioning 20:00 [3]

+ lots and lots of rolling

Saturday Jul 30, 2016 #

8 AM

Strength and Conditioning 15:00 [3]

Stretching 20:00 [0]

6 PM

swimming (Open Water) 33:00 [3] 1.6 km (20:37 / km)

Crummock, so good, and did each section (3) all front crawl with no stopping, and breathing once every 3 strokes! Feel like a real swimmer!

Friday Jul 29, 2016 #

7 AM

Strength and Conditioning 17:00 [2]

Stretching 15:00 [1]

6 PM

Running 1:25:00 [3] 10.32 km (8:14 / km) +638m 6:17 / km

The most amazing run with Dad, with the most AMAZING views I have ever seen in my life. Beautiful.

11 PM

Stretching 20:00 [0]

Thursday Jul 28, 2016 #

9 PM

swimming 30:00 [3] 1.0 km (30:00 / km)

Amazing pool swim! Went after the Tri Lakeland session at 8.30, and I was the only person in the pool - pretty sure they were about to shut the whole centre when I arrived! Poor lifeguard just walked round and round the pool for the whole time I was there... but very peaceful, and swam 40 lengths non stop which was great - and managed to speed up and swim and bit harder towards the end with less breathing (1 every 3 strokes instead of 2)

Wednesday Jul 27, 2016 #

7 PM

Running warm up/down 5:06 [3] 1.04 km (4:54 / km) +4m 4:49 / km

Jog up the road and back with Amanda and Lucy

Running race (Brick set) 14:03 [4] 3.32 km (4:14 / km) +39m 4:00 / km

Two laps starting from the school, round Beech Lane, down by the hospital and back.

Cycling race (Brick set) 32:25 [4] 8.56 mi (3:47 / mi) +173m 3:34 / mi

Bike loop through Embleton, up the Higham hill and back past Setmurthy. Some people went the wrong way so gained a few places! Knee niggling after halfway point, really need to get it sorted.

Running race (Brick set) 7:59 [4] 1.92 km (4:09 / km) +15m 4:00 / km

One more run lap to finish - felt good! Much much better than I did on the run at Ambleside, but maybe because of the shorter/less intense bike... and some downhill on the run seemed to help as it stretched out the muscles a bit.
Good fun :)

Tuesday Jul 26, 2016 #

6 PM

Strength and Conditioning (Core class) 50:00 [3]

Core class - one of Sam Ayres bodyfit things.
Was good! Made me realise that my left side is SO SO SO much weaker! I really need to work on it, and do more exercises that work each side seperately because other ones I just use my right side without activating my left properly I think. Not good, but good to realise it!

Monday Jul 25, 2016 #

9 AM

Cycling 2:50:00 [3] 36.8 mi (4:37 / mi) +973m 4:16 / mi

DAY OFF! Reccy of the Helvellyn triathlon bike route with Dad.
Was meant to be a dry day but had really bad, constant showers all through it (so not really 'showers') - quite grim at times!
Went up The Struggle at the end - hard but not as bad as Newlands and nowhere near as bad as Honister, although it was very long (about 4-5km in total).
Fun fun fun!

12 PM

Running 1:30:47 [3] 10.29 km (8:49 / km) +570m 6:55 / km

Wasn't feeling enthused to do this after the very wet cycle in wet clothes - however was very glad we did in the end. Just went up to the tarn though as it was misty higher up and have reccied it before anyway - and felt like we'd done enough!
Back to the cafe for soup and cake :) :) :)

Sunday Jul 24, 2016 #

6 PM

Running warm up/down 15:41 [3] 2.51 km (6:15 / km) +15m 6:04 / km

Jog and drills on the playing fields

Running tempo 12:03 [4] 3.15 km (3:50 / km) +5m 3:48 / km

Wanted to do a 3km in 12 mins - so just set off to do 7.5 laps and kept an eye on my watch to keep average speed below 4 mins per km.
Nearing the end the average was 3:50/km so that was fine, but then the last half lap it got to 12 mins and I wasn't there - but then looked at my watch and it said 3.15km!
So maybe the track is a bit big? (It is just painted on the field)

But anyway, good sesh either way and feel SO SO SO much better for having got out and done something.
However calves feel quite tight and creeky... need to keep an eye on them and not over-do the running next week, and have good long breaks between speed work.

Running warm up/down 6:16 [3] 0.94 km (6:40 / km) +5m 6:30 / km

After standing and dying for a few mins had a jog about, then 3 mins stretching in between (added to below) before jogging home for some FISH PIE.

8 PM

Strength and Conditioning 10:00 [3]

Stretching 25:00 [1]

Saturday Jul 23, 2016 #

7 AM

Yoga 45:00 [2]

Was going to get up to do a bike ride at 6 before work but had the worst sleep imaginable so had an extra hour and did yoga and core and S&C instead. Good.

Friday Jul 22, 2016 #

Note
(rest day)

Thursday Jul 21, 2016 #

6 AM

Running warm up/down 7:00 [2]

Strength and Conditioning 30:00 [3]

Bit of static strength training, then some boxing circuit things and then some more boxing and press ups in the middle of the cycling.

Cycling (Spin bike) 30:00 [2] 15.0 mi (2:00 / mi)

7 PM

swimming (Open Water) 22:00 [3] 0.8 km (27:30 / km)

Wednesday Jul 20, 2016 #

6 PM

Running warm up/down 14:57 [3] 2.44 km (6:08 / km) +13m 5:58 / km

Jog around and some drills and strides - nice, felt good! Was just going to do this and then jog back but decided to do some efforts too as felt like I needed to use up some energy!

Running intervals 5:34 [5] 1.6 km (3:29 / km)

Went on to the grass track on the playing field.

400m - 1:21, jogged 2:37 (see recovery below)
800m - 2:54, did nothing for a minute then jogged 2:33
400m - 1:19

Running 5:10 [3] 0.86 km (6:00 / km)

Jogging recovery between reps

Running warm up/down 6:30 [3] 1.09 km (5:58 / km)

9 PM

Stretching 25:00 [0]

Tuesday Jul 19, 2016 #

9 AM

Running 2:10:00 [3] 16.8 km (7:44 / km) +970m 6:00 / km

AMAZING run, having a look at the Helvellyn triathon route - on the hottest day of the year (probably).

Ran up the way the route goes, but then carried on over Raise, and then traversed around to White Stones, then down. Had a dip in the river halfway down, under a bridge where a pool had formed - AMAZING!! But a bit of a shock after the boiling heat, dried off within minutes when I came out.

Really relaxing - wasn't trying to run fast, just jogging whenever - kept stopping to try and decide how far to go!

The garmin says that 'moving time' is even longer that the time it took me though.... even though I stopped for over half an hour minimum, so 2:10 is an estimate!

Very very good day. :)

P.S. Foot was FINE, even on the downhill! So so so happy :D

5 PM

Yoga 25:00 [1]

6 PM

swimming 10:00 [2]

Monday Jul 18, 2016 #

10 AM

Strength and Conditioning 10:00 [4]

Yoga 30:00 [2]

6 PM

Running 34:53 [3] 5.67 km (6:09 / km) +160m 5:23 / km

Sunday Jul 17, 2016 #

7 AM

Running 17:05 [3] 2.41 km (7:05 / km) +136m 5:32 / km

Run up the hillll

Running tempo 4:30 [4] 1.02 km (4:25 / km) +32m 3:49 / km
slept:8.0

Quick bit of tempo around the 1km loop - fun!

Running 12:42 [3] 2.35 km (5:24 / km)

Run back down. GOOD MORNING.

9 PM

swimming (Open Water) 12:00 [3] 0.7 km (17:09 / km)

Beautiful swim in Bassenthwaite, sun going down and nice pink sky. Shame my goggles make everything look blue and horrible, was amazing when I took them off. Nice and calm.

Saturday Jul 16, 2016 #

7 AM

swimming race (Ambleside Sprint Tri!) 9:58 [4] 0.5 km (19:56 / km)

THE SWIM! It was meant to be 750m but it definitely wasn't, so just guestimating 500m.
Thought this would be hardest part but it was fine, was just off the back of the lead group and one of the first women out of the water apparently! Managed to get into a rhythm and do front crawl the whole way - the water was warm which I think helped a lot. Really good.

Cycling race (Ambleside Sprint Tri!) 45:40 [4] 21.0 km (2:10 / km) +164m 2:06 / km

THE BIKE. Really enjoyed the bike, nice undulating road out to Ambleside and back, with some good bits of climb that were noticable but not too hard. Overtaken by a lot of people though, but also didn't find it that hard - think need to learn how to race properly on the bike! Also I am definitely getting some cleats, I kept being overtaken on the hills. ALSO need to work on my transition from swim to bike, overtaken a lot there too.

Running race (Ambleside Sprint Tri!) 18:26 [5] 4.0 km (4:37 / km) +23m 4:29 / km

THE RUN. So so so SO hard running after biking! It was 3 laps so I thought I would get used to it and be able to run properly after the 1st, however didn't get used to it at all - hard all the way through just to keep going, although managed to push it a bit more at the end.

Really fun race and I would definitely be keen to do more of them - I think some longer length ones as it would suit me better - don't feel that tired at all now considering I got up at 4.25am!
1st student lady (out of about 3) so got a nice trophy too, overall time 1hr 16mins 53s.
FUN!

Friday Jul 15, 2016 #

Note
(rest day)

Resttttttttt! Feel much much much much better than yesterday. Lots of relaxing in preparation for tomorrow. Yoga later.

4 PM

Yoga 45:00 [2]

Thursday Jul 14, 2016 #

Running 45:00 [3] 7.0 km (6:26 / km) +100m 6:00 / km

Parish Relays.
Absolute disaster, got horrendously lost on the SAME CONTROL for both courses?!! Very very grumpy, and just wanted to go on a normal run. Don't think the ground was good for my foot either.

Wednesday Jul 13, 2016 #

10 AM

Running 43:45 [3] 7.5 km (5:50 / km) +150m 5:18 / km

Up the hill, along the track, over the stile and back. GOOD :)

Tuesday Jul 12, 2016 #

6 AM

Circuits warm up/down (Barry's!) 25:00 [2]

Easy warm-up.

Circuits 20:00 [4]

Hard circuit - I struggled! Not used to this high intensity stuff at the mo.
Lots of exercises in a kind of relay format so was intense.

Monday Jul 11, 2016 #

7 PM

swimming (Open Water) 40:00 [3] 0.8 km (50:00 / km)

2nd open water sesh with Barry and co. in Crummock - sooooooooooooo much colder than Bassenthwaite, was getting brainfreeze swimming along!
But really really good, felt so much better and more confident than yesterday and definitely getting more of a rhythm going. Did some drills and practising of stroke technique etc so didn't swim that far, but was in for a while.
Really nice evening, absolutely beautiful and good fun.

C • Do you have a swimming wetsuit? 2

Sunday Jul 10, 2016 #

9 AM

swimming (Open Water) 24:00 [3] 0.87 km (27:35 / km)

First proper open water swim!
Very nice being in a wetsuit, nice and warm!
But struggled quite a lot, just so bad at front crawl.. can't breath slow enough comfortably and get in to a rhythm. Ended up switching to breathing every 2nd stroke (so only on one side) and finally got in to a bit of a rhythm at the end. Not ideal to swim like that but it's a start at least!
Need to practise practise practise all week next week to try and at least have a strategy on Saturday.

2 PM

Cycling 18:44 [3] 6.69 km (2:48 / km) +60m 2:41 / km

Quick cycle to get the 'cycling legs' going to have a quick practise of cycle-run changover. Just down Isel Road for a bit and back, was horrible and windy and I was tired so didn't want to do long. Also such a horrible road for cycling.

Running 3:06 [4] 0.7 km (4:26 / km)

Ran off the bike and across the field and back. Legs didn't feel to bad - not sure if it's because the cycle wasn't long enough or if the standing up cycling helped, but ah well - nice little taster!

Saturday Jul 9, 2016 #

9 AM

Running warm up/down 6:41 [3] 1.05 km (6:22 / km) +6m 6:11 / km

Warm-up - not feeling good at all, stomach feels weird, and tired and lungs feel tight! But warm-up made me feel a bit better.

Running tempo (Parkrun!) 22:24 [4] 5.0 km (4:29 / km) +50m 4:16 / km

Bit of a shock to the system after not running, let alone doing hard running, for over 3 months!
Can't say I enjoyed it at the time but glad I did it, and foot felt absolutely fine despite the 3rd day of running in a row - so VERY VERY pleased. :) :)

Running warm up/down 17:01 [2] 1.92 km (8:52 / km) +7m 8:42 / km

Jogged back up the track to warm down then all over Keswick trying to find Mum and Dad!

Friday Jul 8, 2016 #

Running 28:39 [3] 4.44 km (6:27 / km) +132m 5:37 / km

Didn't want to go for a swim or bike so went for a jog with Dad. Just up to the top of the hill, and walked some of the downhill as could feel my foot (no worse than yesterday though)

Thursday Jul 7, 2016 #

swimming (Open Water) 15:00 [3]

Quick swim in Bassenthwaite - chilly! But good wearing a swimming hat, able to actually try and swim properly (if I was actually ok at swimming that is). Fun.

Running 32:13 [3] 5.24 km (6:09 / km) +84m 5:42 / km

Got dropped off after the swim on the Setmurthy road so ran up through the forest, and then out at the stile at the top and down. Really really enjoyed it, really fun. Downhill is definitely the thing that aggrivates my foot though, not sure why... but completely fine overall, think it's a good distance to start with!

Wednesday Jul 6, 2016 #

Walking 2:00:00 [2] 9.0 km (13:20 / km) +600m 10:00 / km

Up Blencathra with Jenny - fun.

Tuesday Jul 5, 2016 #

Walking 3:30:00 [2] 13.5 km (15:33 / km) +840m 11:52 / km

Up Hindsgarth and then round the Anniversary Waltz route, but missed out Catbells and back to the car at Little Town. Good walk.

Monday Jul 4, 2016 #

Cycling 3:45:00 [3] 42.0 mi (5:21 / mi) +1124m 4:57 / mi

Bike ride with Jack - absolutely died, but really enjoyed it!

Over whinlatter, back over Newlands, cafe stop in Buttermere, then over Honister, back through Grange and Braithwaite and the normal route etc. Legs dead and knees niggling, but good.

Sunday Jul 3, 2016 #

climbing 30:00 [3]

Climbing with Dad and Jack! Good, but took longer as there were 3 of us and we were learning things like setting up belays, leading etc. I felt exhausted and really wiped out though for some reason so just did 2 routes then went home - still good though.

Saturday Jul 2, 2016 #

Note
(rest day)

Got back from Ediburgh in the afternoon. Walk up the hill with Jack.

Friday Jul 1, 2016 #

Note
(rest day)

Charlotte's graduation

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