Training Log Archive: RosieWatsonIn the 7 days ending Mar 29, 2015:
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Sunday Mar 29, 2015 #
Orienteering race 59:08 [3] 8.2 km (7:13 / km) +116m 6:44 / km
Askham Fell Gallopen.
Had thought I would just do Green and thought legs felt awful after yesterday, and sore knees, but after jogging around a bit decided to do the blue. Just jogged round it, focusing on keeping going, and felt really good! Legs felt fine and nicely stretched out, could definitely have gone a lot faster/kept going for a lot longer! Good stretch out and really enjoyed it, even though Dad beat me.
Knee is not hurting at all today in the normal place, but both are pretty sure out the outside tendon part... REST day tomorrow, feel like I've done a lot this week seeing as I was ill at the weekend and have a bad knee!
Had thought I would just do Green and thought legs felt awful after yesterday, and sore knees, but after jogging around a bit decided to do the blue. Just jogged round it, focusing on keeping going, and felt really good! Legs felt fine and nicely stretched out, could definitely have gone a lot faster/kept going for a lot longer! Good stretch out and really enjoyed it, even though Dad beat me.
Knee is not hurting at all today in the normal place, but both are pretty sure out the outside tendon part... REST day tomorrow, feel like I've done a lot this week seeing as I was ill at the weekend and have a bad knee!
Strength and Conditioning 10:00 [2]
Saturday Mar 28, 2015 #
Cycling 4:14:37 [3] 49.5 mi (5:09 / mi) +1104m 4:49 / mi
Good ride with Dad. Went over Whinlatter, around Derwent Water to Keswick. Cafe stop #1. Then cycled to Threlkeld via the dam at Thirlmere for cafe stop #2. Then cycled home!
Weather wasn't great, very very windy and got rained on quite a bit at the beginning (think it even had some hail in?!) - but still really enjoyed it! Just the right distance for me today I think, probably wouldn't have enjoyed any more but wasn't miserable at the end ha.
Weather wasn't great, very very windy and got rained on quite a bit at the beginning (think it even had some hail in?!) - but still really enjoyed it! Just the right distance for me today I think, probably wouldn't have enjoyed any more but wasn't miserable at the end ha.
Friday Mar 27, 2015 #
Running 54:29 [3] 8.02 km (6:48 / km) +205m 6:01 / km
(injured)
Slow run with Dad. Beautiful day so nice to be out, but felt SO heavy and horrible.
Knee hurt but didn't get worse throughout the run so that's good, although felt worse after but not by too much I don't think...
Knee hurt but didn't get worse throughout the run so that's good, although felt worse after but not by too much I don't think...
Thursday Mar 26, 2015 #
6 AM
Circuits warm up/down (Barry's circuits) 10:00 [2]
Warm up on the cross trainer. Different kind of trainer from the rest, felt like it was angled slightly uphill? Worked the calves a bit anyway.
Circuits 20:00 [4]
Not that much today, but what we did do was 'more than avarage' intensity. Did 2 x a shuttle run, arms weights and jumps circuit thing. Knee felt fine which was good/suprising! In total about 3.5 mins.
Then using the 'sitting down bike' machine in partners, did 1km on, 1km off until we had reached 10km between us (5km each).
Then did a weights set (below).
Then like with the bike machine but using the cross trainers, .1 of a km each then swapped over until we had reached 1km in total (0.5km each)
Good set, not too hard but a nice welcome home! :)
Then using the 'sitting down bike' machine in partners, did 1km on, 1km off until we had reached 10km between us (5km each).
Then did a weights set (below).
Then like with the bike machine but using the cross trainers, .1 of a km each then swapped over until we had reached 1km in total (0.5km each)
Good set, not too hard but a nice welcome home! :)
Strength and Conditioning 5:00 [4]
100 reps on:
Leg extension machine (quads)
Leg press thing (quads and calves)
Arm shoulder machine thing
Leg extension machine (quads)
Leg press thing (quads and calves)
Arm shoulder machine thing
9 AM
Strength and Conditioning 21:00 [3]
(injured)
5 mins ankle work
10 mins core work (1min of each exercise)
6 mins glutes work (1 min each exercise)
Good, but core work seemed to really aggrivate my knee for some reason?! No idea why, don't understand it at all... although wondering if my lower back/stomach/side muscles have something to do with it as all linked to my hip flexors....?
10 mins core work (1min of each exercise)
6 mins glutes work (1 min each exercise)
Good, but core work seemed to really aggrivate my knee for some reason?! No idea why, don't understand it at all... although wondering if my lower back/stomach/side muscles have something to do with it as all linked to my hip flexors....?
10 AM
Stretching 28:00 [0]
Stretching out muscles from S+C, esspecially back, stomach, quads and hamstrings.
5 PM
Running warm up/down 6:14 [2] 0.75 km (8:19 / km) +40m 6:34 / km
Orienteering race 27:30 [4] 2.8 km (9:49 / km) +100m 8:20 / km
Powter How!
Decided after looking back over my training in the last few weeks that basically my injury NOW stems from the road run that I did (as most things seem to). So basically I'm just not used to road running, but I'm never going to get used to road running without doing any running, so decided to keep running. So I ran!
Was so much funnnn :) Felt like I ran really fast (even though I didn't), also nice becuase I had put out some of the controls so knew where they were so could have a break :D Just nice to be Orienteering again.
Not sure on the distance I ran, the course was 2.1km, guessed I did 2.8km or something as my garmin said 2.45 but only started it a couple of controls in.
Decided after looking back over my training in the last few weeks that basically my injury NOW stems from the road run that I did (as most things seem to). So basically I'm just not used to road running, but I'm never going to get used to road running without doing any running, so decided to keep running. So I ran!
Was so much funnnn :) Felt like I ran really fast (even though I didn't), also nice becuase I had put out some of the controls so knew where they were so could have a break :D Just nice to be Orienteering again.
Not sure on the distance I ran, the course was 2.1km, guessed I did 2.8km or something as my garmin said 2.45 but only started it a couple of controls in.
6 PM
Running warm up/down 20:14 [2] 1.46 km (13:52 / km) +31m 12:32 / km
Collecting controls
Wednesday Mar 25, 2015 #
Cycling 43:51 [3] 14.05 km (3:07 / km) +196m 2:55 / km
(injured)
Jogged for about 20 seconds, knee still hurt, so got on the bike and off I went! Beautiful day, just did a quick wizz around Setmurthy, went up the bad-ass hill, almost fell off because it was so steep (feels like you're gonna fall over backwards) BUT KEPT GOING, fun times. Had to get off and walk the really steep downhill as my break blocks are gone, and they wouldn't be strong enough to stop me anyway at the bottom (goes onto a main road).
Anyway, nice to get out, didn't have any particular goal/distance in mind, just wanted to get out :)
Anyway, nice to get out, didn't have any particular goal/distance in mind, just wanted to get out :)
Stretching 20:00 [0]
Did some stretching in the morning (BEFORE the bike) to see if I could loosen my knee to go for a run - didn't work as you can see.
Tuesday Mar 24, 2015 #
Running 13:30 [2] 1.9 km (7:06 / km)
(injured)
Really slow jog to see how the knee was. Felt it niggling straight away so jogged a bit then stretched to try and get it warmed up. Didn't help, so walked home :(
Abnormally painful in the evening sitting around as well. Booking physio tomorrow.
Abnormally painful in the evening sitting around as well. Booking physio tomorrow.