Orienteering13:12 3.21 km (4:06 / km) +11m4:02 / km ahr:160 max:168
Sprint Scotland - Denny, 8th.
Mostly good until the rough open where I lost direction and wandered around some trees. Lost about 20s here and 10-15s elsewhere. Pretty happy with the housing bit on the whole but not perfect. Just annoyed at myself for not being careful enough when I should know rough bits needs extra attention. Good learning!
Running11:09 2.05 km (5:27 / km) +5m5:23 / km ahr:130 max:139
WD
2 PM
Running11:26 2.42 km (4:43 / km) +25m4:29 / km ahr:133 max:147
WU
Orienteering14:54 3.7 km (4:01 / km) +26m3:53 / km ahr:159 max:166
Sprint Scotland Race 2.
Oh dear. Thought I’d nailed 3, turns out I misunderstood part of the map. Ran off the map to 11. Ran into 2 dead ends to 12. Took a long route to 13.
Hmmm. Running too fast for my navigation is my conclusion.
Running10:53 2.1 km (5:11 / km) +6m5:07 / km ahr:130 max:139
Running52:56 11.07 km (4:47 / km) +139m4:30 / km ahr:140 max:155
Steady wth some faster bits.
3 PM
Strength and Conditioning45:00 [1]
Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
12 tricep dips
10 straight arm plank with shoulder tap
10 25kg bench press
10 12kg single arm row
10 30kg squat
10 2x10kg seated shoulder press
10 10kg overhead pull
10 20kg lunge
Three times
1min plank
10 alternating dead bugs
45s R side plank
45s L side plank
12 leg raises
12 tricep dips
10 straight arm plank with shoulder tap
10 15kg military press
10 25kg bent over row
6 PM
Running38:10 7.9 km (4:50 / km) +79m4:36 / km ahr:134 max:149 shoes: Mizuno Wave Inspire 11 Blue