Training Log Archive: RosieWatsonIn the 7 days ending Mar 8, 2009:
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Sunday Mar 8, 2009 #
Orienteering race 43:37 [4] 5.0 km (8:43 / km) +110m 7:52 / km
green course
mostly clean run but calves were just so tired and sore and just couldn't run fast atall!!!!!!!
nice area though but brambles and bracken so got slashed to pieces :P
good though - fun weekend
mostly clean run but calves were just so tired and sore and just couldn't run fast atall!!!!!!!
nice area though but brambles and bracken so got slashed to pieces :P
good though - fun weekend
warm up/down 5:00 [2]
WU: jogging mostly
didnt do a warm down
didnt do a warm down
Saturday Mar 7, 2009 #
Orienteering (hill rep-o) 40:00 [4] 3.0 km (13:20 / km)
exercise 1
had to orienteer down the hill just slowly for about 400-500m then run fast up the hill again (300m)
and you had to run hard up the hill so by the time you were at the top you could hardly speak
and then you did it again!!!
did it 3 times - hills were fine i just kept getting lost!!!!!!!!!!!! got really confused because forgot they'd taken all the paths off the map!!!!!!!
but they were good =D
had to orienteer down the hill just slowly for about 400-500m then run fast up the hill again (300m)
and you had to run hard up the hill so by the time you were at the top you could hardly speak
and then you did it again!!!
did it 3 times - hills were fine i just kept getting lost!!!!!!!!!!!! got really confused because forgot they'd taken all the paths off the map!!!!!!!
but they were good =D
warm up/down 8:00 [2]
WU: jog and a few dynamic stretches
WD: jog
WD: jog
Orienteering (route choice) 45:00 [2] 2.5 km (18:00 / km)
went with hannah but ended up just walking because we were both really tired but was good
Orienteering (control pick) 40:00 [2] 2.8 km (14:17 / km)
ran a bit but caught up becka so ended up going round with her =D just focuses on the technique because was really really tired
Orienteering (head to head race) 30:00 [5] 3.1 km (9:41 / km)
all the girls started at the same time and we all had 4 butterfly routes which we all did but at different times and different ways round
dont know how long distance or time was just looked to see what katrin put!!!!!!
came back 3rd but wouldv come 2nd if i hadnt messed up the last control!!!!!
was good though =D
dont know how long distance or time was just looked to see what katrin put!!!!!!
came back 3rd but wouldv come 2nd if i hadnt messed up the last control!!!!!
was good though =D
Friday Mar 6, 2009 #
Running (long run) 1:11:30 [3] 10.65 km (6:43 / km)
first time i've ever done this run:
went up slate fell, around the golf course hill, down to the road, up setmurthy hill and back down
first part was ok but then it got dark and dad had the torch so couldnt see the ground so it was really hard trying to run over the uneven bits
did another lap of the fienld at the end to make it longer to add on some time
ok but not a very interesting run
went up slate fell, around the golf course hill, down to the road, up setmurthy hill and back down
first part was ok but then it got dark and dad had the torch so couldnt see the ground so it was really hard trying to run over the uneven bits
did another lap of the fienld at the end to make it longer to add on some time
ok but not a very interesting run
Thursday Mar 5, 2009 #
Orienteering race 44:49 [3] 4.2 km (10:40 / km)
Hawse End (last night-o)
good but got lost on number 6 but otherwise cleanish run - kept falling over because whenever i tried to run fast i would trip over branches because you have to look at the ground the whole time!!!!! also really slippy
went to the pub after =D
good but got lost on number 6 but otherwise cleanish run - kept falling over because whenever i tried to run fast i would trip over branches because you have to look at the ground the whole time!!!!! also really slippy
went to the pub after =D
Wednesday Mar 4, 2009 #
Running warm up/down 31:00 [2] 4.2 km (7:23 / km)
WU: jogging, dynamic stretches, strides
ankle was a bit clicky at the start but then it was fine when it warmed up
WD: jog back down the hill
ankle was a bit clicky at the start but then it was fine when it warmed up
WD: jog back down the hill
Running intervals (hill reps) 20:00 [5] 2.4 km (8:20 / km)
hill reps of 3mins x 5 with 60s rest (walking) inbetween
very muddy because of the melted snow but good - felt quite slow but still quite good
tired legs now though!!! but good =D
very muddy because of the melted snow but good - felt quite slow but still quite good
tired legs now though!!! but good =D
Stretching 10:00 [1]
ankles and legs
Tuesday Mar 3, 2009 #
Note
(rest day)
didn't go to circuits because i was really tired and had homework - wish i'd gone now but it probably made me even more tired :/
Monday Mar 2, 2009 #
Stretching 11:00 [1]
lots of ankle stuff and leg stretches
ankle was really stiff this morning but it loosened up through the day
swelled up and a bit bruised but definatly better than yesterday and this morning =D
ankle was really stiff this morning but it loosened up through the day
swelled up and a bit bruised but definatly better than yesterday and this morning =D
Note
(rest day)