Training Log Archive: RosieWatsonIn the 7 days ending Mar 1, 2009:
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Sunday Mar 1, 2009 #
Orienteering race (junior adhoc relay) 41:34 [5] 3.5 km (11:53 / km) +75m 10:44 / km
really bad run
doing second leg and my team was second. overtook the first leg runner by number 1 and was doing really well but going to number 3 twisted my ankle =( so i was just limping along but it felt better so started running again but the other person had caught me up again
managed to overtake him at number 8 but then got lost for 16 minutes on number 9, so everyone overtook me while i wandered around =(
was really disapointed because i really wanted to beat sarum!!!!! and if i hadnt made the mistake we would've been back first and probably got on the podium!!!
ankle all siezed up after but its getting better
doing second leg and my team was second. overtook the first leg runner by number 1 and was doing really well but going to number 3 twisted my ankle =( so i was just limping along but it felt better so started running again but the other person had caught me up again
managed to overtake him at number 8 but then got lost for 16 minutes on number 9, so everyone overtook me while i wandered around =(
was really disapointed because i really wanted to beat sarum!!!!! and if i hadnt made the mistake we would've been back first and probably got on the podium!!!
ankle all siezed up after but its getting better
Saturday Feb 28, 2009 #
Event: British Champs
Orienteering race (individual) 42:02 [5] *** 5.5 km (7:39 / km) +135m 6:48 / km
New Forest
Ok run but not great
messed up number 7 and 8 so lost about 3 minutes
then the last part of the course didnt feel very strong even though it was mostly flat or downhill, and zoe caught me up at the end =(
came 10th so ok but could've done better, but still quite pleased!!!!!!!!!!!!!!!!
Ok run but not great
messed up number 7 and 8 so lost about 3 minutes
then the last part of the course didnt feel very strong even though it was mostly flat or downhill, and zoe caught me up at the end =(
came 10th so ok but could've done better, but still quite pleased!!!!!!!!!!!!!!!!
warm up/down 20:00 [3]
WU: jogging, dynamic stretches, strides, felt really good seeing as hadn't got much sleep that night
WD: very short jog legs were really tired
WD: very short jog legs were really tired
Friday Feb 27, 2009 #
Note
(rest day)
Thursday Feb 26, 2009 #
Running 40:00 [3] 5.8 km (6:54 / km)
short easy run because of the british - tired legs from yesterday
up hill, around the little ridge and back
on the last few fields did 3 sets of 30 fast, 30s walk to hopefully wake up my legs for the british
good run =D
up hill, around the little ridge and back
on the last few fields did 3 sets of 30 fast, 30s walk to hopefully wake up my legs for the british
good run =D
Stretching 8:00 [1]
leg stretches and ankle exercises
Wednesday Feb 25, 2009 #
32:00 [3] 4.7 km (6:49 / km)
WU: jog up hill and somne dynamic stretches
WD: jog back down hill
WD: jog back down hill
Running (intervals) 25:30 [5] 4.4 km (5:48 / km)
undulating ground intervals:
5min fast, 90s walk x 4
did 2 in the wood on track, then 2 on the fell
was really good but tired now
=D=D
5min fast, 90s walk x 4
did 2 in the wood on track, then 2 on the fell
was really good but tired now
=D=D
Stretching 5:00 [1]
leg stretches
Tuesday Feb 24, 2009 #
Cross training/Circuits 1:00:00 [5]
jogging relay thing with dynamic stretches then some back and stomach stretches to warm up
then 6 laps (length of gym)
then team thing - 6 laps then 6 exercises, then 6 laps then 5, 6 laps then 4, ect all then way downt to 1
did it 5 times
- 1st one exercises were all straddle jumps
- 2nd 6 straddles, 5, 4, 3, 2, 1 press ups
- 3rd 6 straddles, 5 press ups, 4, 3, 2,1 burpees
- 4th 6 straddles, 5 press ups, 4 burpees, 3, 2, 1 squats
- 5th 6 straddles, 5 press ups, 4 burpees, 3 squats, 2, 1 wall jumps
did it really fast because we were trying to beat the other team all the time
then stretching and walking round for warm down
felt really strong and was good for agility because we had to change direction alot
really good!!! =D =D
then 6 laps (length of gym)
then team thing - 6 laps then 6 exercises, then 6 laps then 5, 6 laps then 4, ect all then way downt to 1
did it 5 times
- 1st one exercises were all straddle jumps
- 2nd 6 straddles, 5, 4, 3, 2, 1 press ups
- 3rd 6 straddles, 5 press ups, 4, 3, 2,1 burpees
- 4th 6 straddles, 5 press ups, 4 burpees, 3, 2, 1 squats
- 5th 6 straddles, 5 press ups, 4 burpees, 3 squats, 2, 1 wall jumps
did it really fast because we were trying to beat the other team all the time
then stretching and walking round for warm down
felt really strong and was good for agility because we had to change direction alot
really good!!! =D =D
Monday Feb 23, 2009 #
Note
(rest day)