Orienteering race 51:01  7.6 km (6:43 / km) +140m6:09 / km
First race of the entire year I've felt good in! Pretended it was the JK & went through the mental process of relaxing at the start. Focused on the navigation the whole way, using my compass, looking up & visualising the control circles - working well. Actually ran up the hills - most shocking! Training is paying off :)
Lost about a minute at the end on 2 silly errors in the woodland from lack of concentration as they were pretty much the simplest controls of the course, oops.
Pleased it's all coming together though, feeling strong. Just need to keep those shins happy for the next 4 weeks & we'll see how things progress.
Orienteering race 12:22  *** 2.8 km (4:25 / km) +25m4:14 / km spiked:17/22c
Not quite sure how I did so well but I really enjoyed this event. Screwed up badly going in & out of the maze but I did love the change from spectator loops in the park to the much more technical underground bit. Felt horrendously like I was waddling rather than running this course though, speed still not quite there. But on the positive I think it all flowed quite nicely and it is good to have a successful sprint in before the British.
New session -
Cleans, OH lunges, Box jumps, Palov press, side planks, bridges, deadbugs, hurdles, power skips, lunges. That kind of dynamic stuff, can't remember everything. Enjoyed it more than the heavy weights!
5/4/3/4/5 mins hard, increasing the resistance each time with 2 min easier spin between each one. Then 5*1min hard intervals. ++ w/u/d.
Felt shocking at the start & then really got into it after about 10mins!
No pilates today. In S&C learning the techniques for the new phase. More dynamic exercises which get us moving rather than loading on the weight. Will be on a strength maintaining on Wednesdays & then either a Monday or Friday session depending on competition schedule.
Feeling kind of dead so called it quits after an hour. Fell straight asleep as soon as I got in. Need to make sure I get a minimum of 8/9 hours sleep a night now.
2 * Orienteering intervals with the girls around the meadows (875m in 3:35 & 930m in 3:48). Jog back to DVC.
3 * 1km, 3:58, 3:56, 3:57 - very consistent. Felt quite good but didn't want to push my luck & do any more running.