Training Log Archive: RosieWatsonIn the 7 days ending Nov 15, 2015:
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Sunday Nov 15, 2015 #
Note
(rest day)
Shins really hurting since Friday for some reason and the race definitely didn't help today. Maybe time for some swimming this week.
Saturday Nov 14, 2015 #
1 PM
Running warm up/down 17:20 [3] 3.3 km (5:15 / km) +80m 4:41 / km
Jogged up to the top of the hill with Jack and Finn, cheered on the 5k runners then back down. Did some drills with Charlotte.
2 PM
Running race (Braids Hills XC!) 43:32 [5] 9.25 km (4:42 / km) +180m 4:17 / km
Good race! Felt strong all of the way through esspecially the last quarter where I just went for it and left the group of guys I was running with behind! :D
Managed to beat 4 of the Leeds guys, so pretty chuffed :)
(although looking at the results there was definitely way to many girls ahead of me :( )
Also in hindsight feel like I could have pushed a lot more in the first half/ 3/4; was expecting to die at the end but still felt really good, so think I could have went for it more!
NB: Need to learn to started futher forwards in races, always get held up at the start.
Managed to beat 4 of the Leeds guys, so pretty chuffed :)
(although looking at the results there was definitely way to many girls ahead of me :( )
Also in hindsight feel like I could have pushed a lot more in the first half/ 3/4; was expecting to die at the end but still felt really good, so think I could have went for it more!
NB: Need to learn to started futher forwards in races, always get held up at the start.
Friday Nov 13, 2015 #
Note
(rest day)
Thursday Nov 12, 2015 #
4 PM
Running 38:00 [3] 7.2 km (5:17 / km) +90m 4:58 / km
Didn't want to do much because of the race on Saturday, but wanted to get out, so just went for a short steady run with Harriet and had a catch-up - fun! :)
Legs feeling a bit 'niggly' from Tuesday, also right ankle is STILL hurting... not sure what to do about it...
Legs feeling a bit 'niggly' from Tuesday, also right ankle is STILL hurting... not sure what to do about it...
5 PM
Strength and Conditioning 12:15 [3]
Just did some S&C once back from my run:
10 press ups x 3, 15 tricip dips x 3, 30 v-bends, 30 cycle-legs, 4 mins wobble board, 1 min plank and side planks, 40 swimming legs, 15s arch strengthners.
10 press ups x 3, 15 tricip dips x 3, 30 v-bends, 30 cycle-legs, 4 mins wobble board, 1 min plank and side planks, 40 swimming legs, 15s arch strengthners.
Stretching 18:00 [0]
Wednesday Nov 11, 2015 #
Strength and Conditioning (Yoga) 30:00 [3]
A bit different today - there were less people and we'd almost all been before so instead of doing the usual 'flow' yoga we practiced different poses using the wall, so lots of handstand-y type things - SO FUN! Ridiculous some of the things she manages to do though!
Fun fun fun :)
Fun fun fun :)
Note
(rest day)
Missed S&C because I have soooooo much work, also want to be super fresh for Saturday. Got loads of work done, yay.
Tuesday Nov 10, 2015 #
8 AM
Strength and Conditioning 30:00 [5]
Gym with Jack and Naomi - chest and tris again. Really fun! Felt quite good (tired but good) in the second half of the sesh :)
Was there for 1 hr 40mins but guessing I worked for a bit less than a 3rd of the time realistically as we took it in turns.
Was there for 1 hr 40mins but guessing I worked for a bit less than a 3rd of the time realistically as we took it in turns.
6 PM
Running warm up/down (XC training) 25:00 [3] 4.6 km (5:26 / km) +70m 5:03 / km
Run up to Bodington. Aim of the day was to push myself a little more and try and do some fast reps to get some speed for Edinburgh - also am missing S&C tomorrow to do work, and ate so much rubbish today, so felt like I needed to blast the cobwebs on this one!
Running intervals (XC training) 14:39 [5] 3.8 km (3:51 / km)
10 x 400m (actually 380m) reps on the grass. V muddy so made it much harder work, but really enjoyed it. Went steady for the first 6 (3 out and backs) then blasted it a bit more on the final 4 (although not much faster in reality, but kept the times consistant).
Really enjoyed it and felt good! :) :)
Really enjoyed it and felt good! :) :)
Running (XC training) 5:00 [2] 0.62 km (8:04 / km)
Bit of a guess with recovery - about a minute for each one, mostly jogging for part of it but not all
Running warm up/down (XC training) 28:19 [3] 4.54 km (6:14 / km) +5m 6:12 / km
Jog home - v tired but good! :) Fish fingers for tea! :D
Monday Nov 9, 2015 #
Running (XC training) 46:57 [3] 8.58 km (5:28 / km) +100m 5:10 / km
Just did the 5 mile as long run yesterday and want to push a bit harder on Tuesday. Good!