Running warm up/down (Sedbergh training camp) 12:34 [1] 1.65 km (7:37 / km) +62m6:25 / km
Warm up and drills before orienteering bit stiff after yesterday but soon loosened up on warm up.
11 AM
Orienteering (Sedbergh training camp) 1:23:43 [3] *** 6.19 km (13:31 / km) +110m12:25 / km 25c
Orienteering training exercises including 2 relay simulations, corridor, clock relay and race back. Distance probably a bit further as I kept forgetting to start my watch in time.
1 PM
Running warm up/down (Sedbergh training camp) 12:18 [1] 1.36 km (9:03 / km) +36m7:59 / km
Running hills (Sedbergh training camp) 43:42 [5] 5.7 km (7:40 / km) +36m7:26 / km
Hill sprints: 6 x shallow hill (20s) and 4 x steep hill (20s) with full recovery each time turnaround roughly every 2min with a gap between the 2 hills. Moving time recorded including warm up, drills and cool down.
1 PM
Strength and Conditioning1:10:00 [2]
Selection of core exercises including examples of plyo, flexibility and functional work.
3 PM
Running intervals (turnabouts) 26:45 [5] 4.29 km (6:14 / km) +68m5:47 / km
6 x 80m sprints with 10s rest between and 3 sets. Moving time for warm up, drills and jog/walk back to accommodation as a cool down included.
Running intervals (track) 41:24 [4] 5.8 km (7:08 / km)
2 lap warm up and drills followed by 4 x 600m with 200m floating rest. Ran the 600m at around 25s per 100m and had roughly between 1-1.5mins for the 200m (depended on time taken for us to regroup). After about 5mins we did 6 x 75m sprints with a walk back between.
Nice paddle along Tees but felt too cold to kayak today :P
6 PM
Running intervals (track) 43:52 [4] 6.46 km (6:47 / km)
2 laps warm up followed by drills. 300m parlauf with 100m jog between in pairs. Did 2 lots of 12mins and Tom and I managed 6 x 300m each both times. 4 mins rest between sets. Ran each 300m at around 62-7s but not timing all of them very precisely.
7 PM
Strength and Conditioning20:00 [2]
10 x 20s of each exercise with short jog between x 2 sets. had to drop 3 of the 13 exercises because the track was too icy. Legs felt tired on some of the exercises after the 300m session just before.