Orienteering race 39:13 [4] 2.26 mi (17:21 / mi) +125m14:48 / mi ahr:150 max:181
Harvester Relays - B Class - Leg 3.
Had to swap with Derek Fryer after pulling hamstring. Turned up for expected start at 03:30am only to find that Dick had taken nearly 2hours. Derek Fryer then took 2hrs 15minsish so long times in tough forest. Very tired before I went out and although my course billed as an Orange was really a Short Green.
Climbing hill between #2 & #3 managed to max out my air intake as evidenced by max hr of 181!
Only a couple of 30 second errors, just slow protecting legs.
Run1:29:52 [3] 6.04 mi (14:53 / mi) +200m13:29 / mi ahr:126 max:148 shoes: Hoka Mafate trail
Old Gits run - Elterwater - circuit of Loughrigg - with Howard. Steady - warm day.
5 PM
Core30:00 [2]
stationary lunge(10 each leg), kayak(20), plank(1min), rear lunge(10 each leg), squats(20), side plank(45secs each arm), band exercises (8x10secs v-sits, 8x10secs knee raise, 8x10sec leg extend), forward lunge(10 each leg), deltoid raise(20), squats(20)