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Training Log Archive: RosieWatson

In the 7 days ending Aug 21, 2016:

activity # timemileskm+m
  Running4 2:47:15 19.54 31.45 636
  swimming2 1:09:00 2.24(30:51) 3.6(19:10)
  Stretching2 51:00
  Yoga1 44:00
  Strength and Conditioning2 30:00
  Cycling1 6:44 1.76(3:49) 2.84(2:22) 15
  Total9 6:07:59 23.54 37.89 651
  [1-5]8 4:32:59

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Sunday Aug 21, 2016 #

6 PM

Running 45:40 [3] 7.3 km (6:15 / km) +250m 5:20 / km

PEEBLES!!!
Found a really good short hill run out the back - good amount of climb but all really runnable, and some good ascents to practice downhill running. Just 500m on the road to the start of it then straight onto the hill. Perfect :)

Saturday Aug 20, 2016 #

9 AM

Running warm up/down 2:00 [2]

Not really a warm-up tbh, pouring with ran so just ran and jumped about inside.

Running race (Parkrun!) 20:54 [3] 5.0 km (4:11 / km) +30m 4:03 / km

On my PB pace so that's good... want to be so much faster though! I want to get under 20 mins... a long way off though ha maybe next year.
11 AM

Strength and Conditioning 16:00 [3]

Stretching 45:00 [0]

Friday Aug 19, 2016 #

8 PM

swimming (Open Water) 24:00 [3] 1.2 km (20:00 / km)

Looked at the map and realised the 'mile' we've been swimming isn't actually a mile!! :'( But oh well.
NEW WETSUIT - good, felt really slick and good buoyancy - but just a bit too big around the middle - could feel the water waving in and out! But still good and too late to change anyway.
10 PM

Strength and Conditioning 14:00 [4]

Yoga 44:00 [0]

Thursday Aug 18, 2016 #

Note
(rest day)

Busy busy busy busy painting! And sports massage in the morning, the most painful thing imaginable. The fascia around one of my quad muscles is totally fused up, so he was trying to loosen that up but was horrible.

Wednesday Aug 17, 2016 #

7 PM

Running warm up/down 15:27 [3] 2.45 km (6:18 / km)

Jog around to warm up - feeling slow and heavy. Decided to just try and enjoy the race as a tempo run type thing as opposed to racing it properly as don't want to over-do it!

Running race (Round Latrigg) 49:37 [4] 9.65 km (5:08 / km) +316m 4:25 / km

Really enjoyed it! Although worn out inov-8's are not ideal for downhill running on stony track.
Good fun - although pretty slow - did a split time at the top and my average pace for the whole downhill wasn't even under 4min/km ha. But fun and glad I didn't try and go faster as don't think it would have been a good idea.
Also liked the alternative route so much better!

Running warm up/down 3:30 [3] 0.35 km (10:00 / km)

Tuesday Aug 16, 2016 #

6 PM

swimming (Open Water) 45:00 [2] 2.4 km (18:45 / km)

Amazing, beautiful sunny day! Shame I was in work for most of it but met Mum and Dad for swimming after. Waited agessssss for them though so had swum to the boathouse and back (slowly, diving down and sitting on the bottom and pretending to be a fish, floating around on my back and having fun etc etc) by the time they arrived, and then did a mile with Dad. Good! Bit cold by the time we'd finished but fun. Then dinner by the lake! Beautiful :)

Monday Aug 15, 2016 #

7 PM

Running tempo (Brick set) 2:18 [4] 0.6 km (3:50 / km)

Grim brick set in Eaglesfield - all on road. Quick run to start, then we were meant to do 4 laps of a 3km route on the bike, then 1 on the run. But got a puncture on the first lap so decided to do 2 runs. But sooooooooooo boring running around on a road on my own, especially without anyone to race. Grim grim grim. And felt soooooo slow, like I couldn't move at all. Definitely not recovered from last week at all.
BUT fun to be back in the group, and Loweswater Gold after wahoo :)

Cycling tempo 6:44 [4] 2.84 km (2:22 / km) +15m 2:19 / km

PUNCTURE. Jogged with the bike back to transition.

Running tempo 27:49 [4] 6.1 km (4:34 / km) +40m 4:25 / km

Grim grim grim. Calves really tight after.
9 PM

Stretching 6:00 [0]

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