Cross training 20:00 [1]
football
Strength & Conditioning (circuits) 40:00 [4]
Being assessed in circuit training by examiners, got full marks. feel like my core has definitely improved doing two of these every week.
Running 15:00 [2] 3.0 km (5:00 / km)
warm up and cool down from angus's and back to angus's
Orienteering 16:00 [4] 4.0 km (4:00 / km) +25m 3:53 / km
don't know actual times and distance, was definatley running at 4 min k's at least, urban orienteering around ulverston-all good,one route where I could of been faster +10s. flowing well and looking ahead a bit more.