again increased my weights this week
i am able to do the clean and jerk press with 10kg now
orienteering1:12:00 [3]
training at gap creek
this included warm up and non existant warm down.
First i had to put out two controls and meet at the start on the other side of the map. that took a while because i was hesitant with where i put out the streamers but everyone found them ok so i guess they were right.
then we ran the course back to the carpark
was really slow to start but got into at the end and pushed the last 4.
my running speed through the bush has improved slightly
this includes warm up
12mins warm up
3km road run with stopping so the people behind me knew which way to go. that was about 15:30 and then 5 sets of hills
each on was 15sec each
then 5min warm down.