Training Log Archive: RosieWatsonIn the 7 days ending Dec 13, 2009:
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Sunday Dec 13, 2009 #
Orienteering race (Interland selection race) 47:07 [5] 4.79 km (9:50 / km) +160m 8:26 / km
Beaudesert Old Park
Really disapointed with this run because it was going really well untill i got to number 6 =( and then it seemed to go downhill =(
anyway...
1,2# flowed really well through the controls quickly, planning ahead, really good =)
3# A bit hesitant, went up the wrong stream/ditch so lost a bit of time but realised straight away
4# Ok but quite hesitant again, it seemed much further into the wood than I thought, i just needed the confidence to keep going!
5# Good but slowing down to much into the control again!!!
6# Really long leg, going really well using simplification, then at the last part I completly messed it up, dont think i went far enough and kept trying to relocate but it wasnt working and ended up running round and round in circles... lost about 7 minutes
7, 8, 9# good, going slightly slower to try and get it right but ok
10# another stupid mistake... don't really know how i managed to do this but was wayyy over to the right and wandering around for quite a while =S about 4 mins lost =(
11, finish# good =)
Think i definatly need to work on having more confidence to keep going when I dont find controls...
Wont be going to Interland now though =(
Really disapointed with this run because it was going really well untill i got to number 6 =( and then it seemed to go downhill =(
anyway...
1,2# flowed really well through the controls quickly, planning ahead, really good =)
3# A bit hesitant, went up the wrong stream/ditch so lost a bit of time but realised straight away
4# Ok but quite hesitant again, it seemed much further into the wood than I thought, i just needed the confidence to keep going!
5# Good but slowing down to much into the control again!!!
6# Really long leg, going really well using simplification, then at the last part I completly messed it up, dont think i went far enough and kept trying to relocate but it wasnt working and ended up running round and round in circles... lost about 7 minutes
7, 8, 9# good, going slightly slower to try and get it right but ok
10# another stupid mistake... don't really know how i managed to do this but was wayyy over to the right and wandering around for quite a while =S about 4 mins lost =(
11, finish# good =)
Think i definatly need to work on having more confidence to keep going when I dont find controls...
Wont be going to Interland now though =(
Running warm up/down 15:00 [3]
Thursday Dec 10, 2009 #
Orienteering race (night-o) 54:28 [3] 4.7 km (11:35 / km) +220m 9:23 / km
Scale Hill
Quite good, abit slow and unconfident in some bits, but navigated well and didnt make any huge mistakes, a few little ones but still quite a goodish run =D enjoyed it =D two mins behind charlotte =)
Quite good, abit slow and unconfident in some bits, but navigated well and didnt make any huge mistakes, a few little ones but still quite a goodish run =D enjoyed it =D two mins behind charlotte =)
Running warm up/down 5:00 [3]
Wednesday Dec 9, 2009 #
Running warm up/down 13:02 [3]
run up hill to the start of the bigger hill
Running hills 9:07 [5]
3 x 480m up a hill
1# 2:48
2# 3:03
3# 3:16
Really good, worked hard, very muddy which made it harder =)
1# 2:48
2# 3:03
3# 3:16
Really good, worked hard, very muddy which made it harder =)
Running intervals (rest) 7:50 [2]
The rest inbetween the intervals, just jogging back down the hill
1# 4:00
2# 3:50
Seemed to recover well!
1# 4:00
2# 3:50
Seemed to recover well!
Running warm up/down 11:40 [3]
Running back down to the school fields to do some speedy intervals
Running intervals (speeeed) 6:00 [5]
Did some speedier intervals on the flat; hopefully wake up my legs for the weekend and to have some veriaty!
Did (in minutes) 1,1,2,1,1
Really good, didnt feel to tired, even after the hill reps =)
Did (in minutes) 1,1,2,1,1
Really good, didnt feel to tired, even after the hill reps =)
Running warm up/down (rest) 4:00 [1]
1min rest between each interval
Running warm up/down 3:23 [2]
Ran back home =) really good session, I liked mixing them up a bit instead of doing hills/intervals seperatly =D
Tuesday Dec 8, 2009 #
cross training warm up/down 10:00 [2]
Stretching 15:00 [3]
Some hardcore legs stretches that I couldnt do becasue I'm so inflexible!!!
Also holding a hoop by pushing out from the inside and holding it for ages in front, sideways, down, above our heads.... really hard after a while!
Also holding a hoop by pushing out from the inside and holding it for ages in front, sideways, down, above our heads.... really hard after a while!
Running 8:00 [3]
A running relay thing....
3 people in a line spread out across the hall - firsy person runs 2 laps of the bit they are in, middle - 3, other end - 4, middle 5, other end 6 etc up to 10 then back down
So the middle person does the hardcore work! I was on the end though =D
3 people in a line spread out across the hall - firsy person runs 2 laps of the bit they are in, middle - 3, other end - 4, middle 5, other end 6 etc up to 10 then back down
So the middle person does the hardcore work! I was on the end though =D
Cross training/Circuits (weights!) 15:00 [3]
5 different weights...
lightest - 30 times of each exercise - 5 exercises
heavier - 25 times
heavier - 20
heavier - 15
heviest - 10
each of them 5 times in different ways - really hard and such sore arms now!!! Good though =)
lightest - 30 times of each exercise - 5 exercises
heavier - 25 times
heavier - 20
heavier - 15
heviest - 10
each of them 5 times in different ways - really hard and such sore arms now!!! Good though =)
Running 10:00 [4]
the relay thing again - but i was in the middle this time so not much rest =)
Cross training/Circuits 2:00 [3]
On this leg machine in the gym but then i had to go =)