Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RosieWatson

In the 31 days ending Jul 31, 2017:

activity	#	time	miles	km	+m
Running	19	41:31:44	165.97	267.1	14459
Yoga	9	3:20:00
Strength and Conditioning	5	1:55:00
Stretching	2	30:00
Total	33	47:16:44	165.97	267.1	14459
[1-5]	31	46:46:44

6:00

0:00

» now

Monday Jul 31, 2017 #

5 PM

Running 35:00 [3] 5.4 km (6:29 / km) +77m 6:03 / km
shoes: Inov-8 trail shoes

Streching the legs with Dad. Jogged around the wood and did 5 x 2 mins a bit faster. Did some really short sprints outside the house at the end and some drill-like exercises jogging back.

Sunday Jul 30, 2017 #

9 AM

Running 1:20:00 [3] 14.0 km (5:43 / km) +91m 5:32 / km
shoes: Inov-8 trail shoes

Run with Amy in Peebles! Really good, nice and chilled and legs felt good.

Friday Jul 28, 2017 #

Note
(rest day)

Wedding today, and travelling back from France all day yesterday!

Wednesday Jul 26, 2017 #

10 AM

Running long 3:00:00 [2] 18.3 km (9:50 / km) +1254m 7:20 / km

Last Alpine run! :(
With Dad, nice and relaxed, amazing amazing amazing views. Snow up on the peaks so not up to tops this time but great run and good downhill.

Tuesday Jul 25, 2017 #

5 PM

Running warm up/down 17:00 [3] 2.77 km (6:08 / km) +31m 5:49 / km

Jog and drills - soooooooo tired when jogging but once I'd done some drills and strides felt much better and decided to do the whole session.
12 x 1 min on the flat(ish) road and some trail

Running intervals 12:00 [5] 3.42 km (3:31 / km) +25m 3:23 / km

Running warm up/down 4:10 [3] 0.85 km (4:54 / km)

Monday Jul 24, 2017 #

11 AM

Running warm up/down 9:34 [3] 1.14 km (8:24 / km) +112m 5:38 / km
shoes: Inov-8 X-talon 212's

Running tempo 1:56:51 [4] 13.76 km (8:30 / km) +1286m 5:47 / km
shoes: Inov-8 X-talon 212's

Hard run with Mark and Charlotte - GOOD! Rubbish on downhill but oh well. Good run and some bad weather practise for being in the Lakes.

Sunday Jul 23, 2017 #

Note
(rest day)

Total rest! Done a LOT in last few days. A few mins core but not really worth putting it on.
ICE bath in the lake. Recovery crepe.

Saturday Jul 22, 2017 #

8 AM

Running long 6:00:00 [2] 17.48 km (20:36 / km) +1620m 14:04 / km
shoes: Inov-8 X-talon 212's

BIG DAY. Amazing, rocky scrambly route. So much rain night before so snow on top and getting a bit hairy so we turned back but very close. GOOD DAY. Amazing views.

Friday Jul 21, 2017 #

7 AM

Running warm up/down 7:18 [3] 1.01 km (7:14 / km) +54m 5:42 / km
shoes: Inov-8 X-talon 212's

Running tempo 1:27:32 [4] 10.92 km (8:01 / km) +874m 5:43 / km
shoes: Inov-8 X-talon 212's

Hard up for an hour, hard back down! :D

12 PM

Yoga 20:00 [1]

Thursday Jul 20, 2017 #

10 AM

Running long 4:46:00 [2] 14.3 km (20:00 / km) +1488m 13:09 / km
shoes: Inov-8 X-talon 212's

Nice airy ridge route, pretty rocky so not moving fast, good bit of altitude - 3000m+ !

Wednesday Jul 19, 2017 #

9 AM

Strength and Conditioning 45:00 [2]

1 PM

Running warm up/down 3:00 [3]
shoes: Inov-8 trail shoes

Already been walking uphill in the warm for ages so didn't really need much warm-up...

Hill reps on the Tour De France route before they came through! Very motivational as got lots of cheers from the crowds, or at least at the start when I hadn't died and it wasn't raining :) :) Fun but v hard, managed 14.

Running intervals 14:00 [5] 3.01 km (4:39 / km) +231m 3:22 / km
shoes: Inov-8 trail shoes

Running warm up/down 8:21 [3] 1.8 km (4:38 / km)
shoes: Inov-8 trail shoes

6 PM

Running 24:46 [3] 4.53 km (5:28 / km) +39m 5:14 / km

Just wanted to shake the legs out - felt like I had loadssss of energy, but then I started running and my legs were all seized up - but good!

7 PM

Yoga 20:00 [1]

Tuesday Jul 18, 2017 #

Note
(rest day)

Via Ferrata - but not hard, mostly spent waiting behind a hugeeeeeeee group of kids!

10 AM

Yoga 20:00 [1]

Monday Jul 17, 2017 #

10 AM

Running 4:30:00 [3] 25.08 km (10:46 / km) +1800m 7:55 / km
shoes: Inov-8 trail shoes

First big day out with Dad, Charlotte and Mike! AMAZING views and mountains. Up for pretty much the whole time, took barely any time to get down... calves are going to be like steel by the time we leave. Feeling the altitude - peak at about 2800m!

Sunday Jul 16, 2017 #

5 PM

Running 49:23 [3] 7.45 km (6:38 / km) +423m 5:10 / km
shoes: Inov-8 trail shoes

Arrival run! BEAUTIFUL!

Saturday Jul 15, 2017 #

Note
(rest day)

Packing and travelling the Les Alps!

Stretching 10:00 [0]

Friday Jul 14, 2017 #

Strength and Conditioning 20:00 [2]

Yoga 15:00 [1]

4 PM

Running warm up/down 24:54 [3] 4.47 km (5:34 / km) +90m 5:04 / km

Trying to find the perfect hill!
Failed, so got creative and did reps either on a little bit uphill/undulating path, or on the STEEP uphill grassy/mossy side of the hill - for these reps I ran up for about 45s then down for the rest.
Then tempo back down (5mins-ish) and run home. Good :)

Running hills 12:00 [5] 1.93 km (6:13 / km) +169m 4:19 / km

Running tempo 5:23 [4] 1.36 km (3:57 / km)

Running warm up/down 23:29 [3] 4.33 km (5:25 / km) +29m 5:15 / km

Thursday Jul 13, 2017 #

9 PM

Strength and Conditioning 20:00 [3]

Yoga 20:00 [1]

Wednesday Jul 12, 2017 #

12 PM

Running warm up/down 11:15 [3] 1.84 km (6:07 / km) +62m 5:14 / km
shoes: Inov-8 trail shoes

Run to Keswick for sports massage. Warm-up then tempo over Whiteside, Hopegill Head and down. However not really a tempo at all by the end, legs just not moving properly - tired still from Monday I think! Could feel that I could work harder but just couldn't move faster!
BUT really really enjoyed it, beautiful day :)

Running tempo 1:14:39 [3] 10.18 km (7:20 / km) +624m 5:37 / km
shoes: Inov-8 trail shoes

Running warm up/down 24:16 [3] 4.06 km (5:59 / km) +5m 5:56 / km
shoes: Inov-8 trail shoes

7 PM

Strength and Conditioning 10:00 [2]

Tuesday Jul 11, 2017 #

Yoga 15:00 [1]

Monday Jul 10, 2017 #

9 AM

Yoga 30:00 [1]

10 AM

Strength and Conditioning 20:00 [3]

12 PM

Running long 5:10:00 [2] 29.18 km (10:37 / km) +1935m 7:59 / km

Borrowdale Recce.
Oh my goodness. I am doomed! Abolsutely exhausted. Ground is so SO rough. Also went the wrong way about 100000 times. Will be easier in the race as will be able to see where to go more, but today spent sooooo much time wondering if I was on the right track or not (pretty sure I wasn't most of the time). Soooooooooo long. A lot to do in the next few weeks! Need to get mountain ready again.

7 PM

Stretching 20:00 [0]

Sunday Jul 9, 2017 #

6 PM

Yoga 35:00 [1]

Saturday Jul 8, 2017 #

3 PM

Running 1:37:53 [3] 12.72 km (7:42 / km) +679m 6:04 / km

Whiteside! LOVE this run. So good to be back in the Lakes! :) :) :)

Tuesday Jul 4, 2017 #

10 AM

Running long 2:52:00 [3] 25.06 km (6:52 / km) +400m 6:21 / km

Last run in NZ! Rangitoto Island, sooooooo nice and peaceful. Really cool with loads of volcanic rock everywhere (although a nightmare to run on some of it!).
Tired legs. Fly tomorrow!

Monday Jul 3, 2017 #

4 PM

Running warm up/down 31:00 [3] 6.03 km (5:08 / km) +37m 4:59 / km

Running tempo 20:00 [4] 4.7 km (4:15 / km) +62m 4:00 / km

Sunday Jul 2, 2017 #

10 AM

Running long 2:00:00 [3] 16.02 km (7:29 / km) +962m 5:46 / km

GREAT run with Katie on Te Henga walkway, soooooooooo amazing. Amazing coastal path that is just stunning and so fun to run, swoopy up and down. One of my favourite routes I've done on North Island!

« Earlier | Later »