Training Log Archive: A damp otterIn the 1 days ending Jan 9, 2011:
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Sunday Jan 9, 2011 #
11 AM
Orienteering race (Quantocks Gallopen ) 55:36 [4] *** 8.0 km (6:57 / km) +230m 6:05 / km
spiked:20/20c slept:8.5 shoes: addidas swoop
Quantocks regional on triscome stone. My run was very scrappy and my concentration was s**t . Lost 40 secs on cntrl 1 lost 30 seconds on control 4 lost 20 seconds on control 7 30 seconds on 8 20 seconds on 10 30 seconds on 13 20 seconds on 17 and a minute and a half on 19 :L so as you can see my concentration and acurracy was bad some due to the fact I forgot my compass and I was off on slot of the controls :L
12 PM
Warm up/ Warm down warm up/down (Warm up and warm down) 20:00 [3] 2.0 km (10:00 / km) +40m 9:05 / km
shoes: addidas swoop
Slow 1.2 km warm up with ben followed by some stretching . Around 800m slow jog followed by some heavy stretching poticually focused on my calfs
8 PM
Strengh and conditioning (core session ) 30:00 [4]
started off with 6x40 sit ups with 45 secs rest between each one. i then had a min break after the last 40 reps i then did 3x1 min side plank on each side with 45 secs rest between each one. i then decided to finish off with a bit of plank i did 3x1.30 with 1 min rest between each one. i feel that i am definitely getting a lot better as it is not leaving my abs tight at all now and its not to painful when i do it :D