really good last session for the training camp.
Warm up with hel B then 3 x relay loops in a team with oli and matt h:
1. 1:15 map, helen and i had the same course so got some good head to head racing in
then jogging whilst we waited for the boys
2. 1:10 map, racing on my own as different course to helen, we passed about half way but then both missed a control (me by more) but helen forgot to go to the last control so had to do a penalty loop after the boys got back!
3. 1:5 map with oli taking it in turns to navigate.
v good race practice with different sections and lots of fun!
warm down collecting 3 controls
RPE: 7
(times approx at the moment, need to check out my splits!)
i love culbin, the orienteering is just amazing. set off at a hard but not race pace (helen B was absolutely killing me on the splits!) and only made a couple of hestiations plus one bad route. pleased with my oing and held my pace til the end. was a bit worried setting out that i would run out of energy (my food got thrown out!) which probably was part of why i wasn't racing. got some fastest splits towards the end though :)
RPE: 6
Running warm up/down 15:00 [1]
Note
lizzie physioed my toe - its been v painful recently. need to go to the doc and get referred but have some exercises to keep me going.
3 x {8 x 10 x 35kg semi squat jump} 30s between sets, 7 1/2 mins with core (plank, jecknife pressups, wobbles) between series
tough!
figure 4s and wood choppers after
RPE: 5
long training on Darnaway.
Really good fun. Small miss on 1 after avoiding gorse and messed up 5 - not a good enough plan. went round to 16 then bailed and pegged it back to the car to get to the airport...
RPE: 4
3.5k line then 1.2k compass which got a bit ruined by the wind blown. pretty good but got a bit fed up with the forest... ran the last cluster well so happy when i finished and was good to miss out the middle.
RPE: 3
Orienteering55:00 [3]
brilliant fun. 5 x sprint o intervals with the ms parma girls. managed to win every one :)
10 wu and 10 wd
RPE: 6
lbeautiful! ong legs course. oing well and only a couple of minor wobbles
RPE: 4
Orienteering (trains) 1:04:00 [3]
3 trains with helen b. unfortunately they'd felled basically the entire area. and if the trees hadn't been shopped down they'd fallen down. boooo. tough work and a real battle. feel like i've been battered with a large stick.
RPE: 5