Orienteering ◪ warm up/down 3:50 [3] 0.56 km (6:48 / km)
shoes: Adidas swoops
Orienteering ◪ 28:20 [3] *** 3.66 km (7:44 / km) +210m 6:01 / km
spiked:9/9c shoes: Adidas swoops
BOC were testing the computer for the IOC relays to make sure everything was going well and myself dad and zac ran different relay legs to help the testing
Orienteering ◪ 7:11 [3] 1.22 km (5:53 / km) +10m 5:39 / km
shoes: Adidas swoops
run back to car park after relay 1 to get another map and do another course
Orienteering ◪ 25:49 [3] *** 3.38 km (7:38 / km) +200m 5:54 / km
spiked:9/9c shoes: Adidas swoops
another relay leg
Orienteering ◪ 41:10 [3] *** 3.54 km (11:38 / km) +190m 9:10 / km
spiked:9/9c shoes: Adidas swoops
shadowing zac and doing a bit of coaching aswell
Note
system seems to be working and the courses today were nice in a woods i last ran in when dad was shadowing me on the orange course(which actually wasnt as long ago as you may think). lots of climbe but well mapped and runnable and technical areas
Note
IUAA trial tomorrow night in CIT should be good. 2km on a track
8 PM
Strength and Conditioning 10:00 [1]
did toe lifts, up on toes, squats, one leg squats sit-ups for 1minute each and repeated. easy session to get me into it and after a tough few days, but seems like a good idea to get into doing these regularly
stretching session 5:00 [1]