Orienteering race 1:11:05 [3] 5.38 km (13:13 / km) +222m10:57 / km
Skelghyll Woods and Wansfell Pike. Green course.
7 PM
Core Training10:00 [3]
1) Step ups on bottom two steps of stairs – 11 right leg lead, 11 left leg lead 2) Single Leg squat standing on bottom step – 11 on each leg 3) Plank – 31 seconds 4) Squats – 11 5) Stationary lunge – 11 on each leg 6) Sit ups - 51
Running36:19 [3] 4.71 km (7:43 / km) +110m6:54 / km
Birkrigg X-Roads, side of hill, Sea Wood loop and back over Birkrigg Trig.
7 PM
Core Training10:00 [3]
1) Step ups on bottom two steps of stairs – 10 right leg lead, 10 left leg lead 2) Single Leg squat standing on bottom step – 10 on each leg 3) Plank – 30 seconds 4) Squats – 10 5) Stationary lunge – 10 on each leg 6) Sit ups - 50
1) Step ups on bottom two steps of stairs – 10 right leg lead, 10 left leg lead 2) Single Leg squat standing on bottom step – 10 on each leg 3) Plank – 30 seconds 4) Squats–10 5) Stationary lunge – 10 on each leg