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Training Log Archive: RosieWatson

In the 7 days ending Oct 29, 2017:

activity	#	time	miles	km	+m
Yoga	2	3:00:00
Running	4	2:58:28	19.32	31.1	288
climbing	2	1:30:00
Stretching	2	25:00
Total	10	7:53:28	19.32	31.1	288
[1-5]	8	7:28:28

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Sunday Oct 29, 2017 #

Note
(sick) (rest day)

Ill :(
Could tell my cough was establishing itself last night and voice has disappeared. Sleeping on the kitchen floor won't have helped - no other space left in the house we were staying in :(
Hopefully some good sleep will help

Saturday Oct 28, 2017 #

1 PM

Running warm up/down 20:00 [3] 2.4 km (8:20 / km)
shoes: Inov-8 X-talon 212's

Jog around the course and drills/strides etc to warm up. Chest feeling a bit tight and not feeling as springy as I wanted to but OK! Fun!

Running race (Manchester Relays XC) 11:57 [5] 2.95 km (4:03 / km) +2m 4:02 / km
shoes: Inov-8 X-talon 212's

Hard! Headwind on the way out. Kept looking down at my watch and trying to go faster as I wanted to try and run 3:50 min/kms but just couldn't get there. But was quite muddy. Anyway happy to be under 12 mins and managed to enjoy the pain a bit so that's good.

Running warm up/down 5:00 [2]

Friday Oct 27, 2017 #

Stretching 10:00 [0]

7 PM

climbing 30:00 [1]

Just a little bit of climbing. Thought it would just be a normal Friday but there was a Halloween party in full swing!!! Everyone was dressed up, there was disco lights and music, and neon climbs lit up on the walls and loads of random challenges. Really cool.

Chest feeling a bit tight and feeling very slightly cold-y. But hoping it'll go away if I ignore it.

Thursday Oct 26, 2017 #

Stretching 15:00 [0]

6 PM

Running warm up/down (XC training) 23:49 [3] 4.66 km (5:07 / km) +63m 4:47 / km

Running intervals 9:42 [3] 2.5 km (3:53 / km) +10m 3:48 / km

2 x tempo loop with 1.5 mins rest (easy jog) in between. Managed to stick with the guys for the first one (then they carried on to do a continuous tempo so second one was on my own). Felt really good, despite feeling creeky on the warm up!

Running warm up/down 24:00 [3] 4.21 km (5:42 / km) +22m 5:33 / km

1 min jog in between reps + warm down jog home

Wednesday Oct 25, 2017 #

8 AM

Running 43:30 [3] 6.04 km (7:12 / km) +113m 6:35 / km

Technical run, 8 mins easy then 30 mins effort of running through as much rough stuff as I could find, focusing on technique of running smoothly etc etc. Then easy jog back. Nice to get it done early morning, but legs were SOOOOOOOOO tired from yesterday! Felt much better by the end but it was a major strugg starting off.

5 PM

Yoga (Ashtanga) 1:30:00 [1]

Intermediate ashtanga class. So hard! But SUCH a good class! Going to try and go every week now. So good for the core and everything.

Tuesday Oct 24, 2017 #

1 PM

climbing 1:00:00 [3]

Climbing at the Wall. Did some leading, tried some nice hard ones. Really good! Was there for about 3 hrs. Always forget how tiring climbing is, and that it actually uses the legs quite a lot. Had to have a nap before running.

5 PM

Running warm up/down 10:10 [3] 1.73 km (5:53 / km) +7m 5:46 / km

Jog and some stretches

Running intervals 20:00 [5] 5.0 km (4:00 / km) +37m 3:51 / km

Did my own session by the canal as going to a yoga social later so couldn't go to the XC session. But I think it was actually harder so that's good (although hard to run as fast on my own).

1 min, 2 min, 3 min, 4 min, 4 min, 3 min, 2 min, 1 min pyramid, with 1 min rest between each rep.

Looking at it now 20 mins for 5 km isn't very fast at all! But felt like a good session. Maybe as legs were already tired - or maybe just need to get faster!

Running warm up/down 10:20 [3] 1.61 km (6:25 / km) +34m 5:48 / km

Monday Oct 23, 2017 #

5 PM

Yoga (Power yoga) 1:30:00 [1]
(rest day)

Much needed rest day. Found yoga a bit slow, bit sick of doing the all level one now.

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