YOU HAVE TO IMPROVE...

• Lunges:

If you want to do a lunge you have to improve your strengh and your endurence.

• Squats:
  

If you want to do a squat you have to improve your strengh and your endurence.

• Leg Raises:

                                         

If you want to do a leg raises you have to improve your strengh and your endurence.

• Arch Standing:

If you want to do an arch standing you have to improve your flexibility.

• Ankles/Standing:

If you want to do an ankles/standing you have to improve your flexibility.

• Quadriceps:

If you want to do a quadriceps you have to improve your flexibility.

• Running:

If you want run you have ti improve your endurence.

• Burpee:

If you want to do a burpee you have to improve your strengh and your endurence.

Orienteering in my high school

What we had to do in the class?
In my high school, there are four boys that are so good in orienteering and they learn to us.
The first class, our teacher explain us how is the orienteering and we practive it. At first it  cost me a little used to it but I knew how to do it, it turned out to be much easier.
In the second class of orienteering, the four boys that I've been talking about, thwy went with us and they helped us.
And the last time that we did orienteering befor the real race, in my high school, my teacher and the four boys did a race with all my classmate of the high school, and I won the race.

Official competition in Lorca

That day was very nervous, it was my first official race. When I left I went first to the first track, I had to find it because it was far away, but when I found it, it was easier for me. When I reach the sixth was also more complicated but also ice without problem. The track that I most cost to find was the ninth as I was wrong and I had to go for another but in the end everything went well. But when in class my teacher told me that I had qualified for the regional I felt super happy and super good with myself.

This experience for my was incredible, I made many friends, I saw many friends of Lorca but the more important thing was that I was able to overcome the fear of losing myself in the forest and many people I did not trust I could do now are very proud of me.

Orienteering

What is orientteering?
This sport modality consists of a race, through a space (normally natural terrain), in which there are placed a know number of posts or beacons, which each runner must find and visit.

What are the elements that we required?

In this sport we only need a map and a compass but in the road we are going to find some objects that its names are beacons. 

How we can orient the map without a compass?

It is so easy, we only have to know where is the north and we have orient the map according where we are. For example, if you are in the beacons numer 6 and if the north is behind us, we have to put the map looking for behind us.

 If you don't have a compass it is easier, you have to locating where are you and have to move the map according where you go. If you are lose you have to move your map and orienting it according with the beacons that you go.

THE CROSS DAY

It day, I was very nervous because it was a long distance and we ran the first. At first, I ran with Lydia because all my classmates said that they werw going to abandon.
We started slowly but after I started to ran faster because I was able to. I ran very comfortable; in the second lap I felt tired but I didn't want to leave. When I finished, I felt very happy for my position.

My preparation for cross

Third week
The first day I went to ran 1 hour, I went alone other time and I went for a dirt road, I loved the scenery that it had. In the preparation put that we had running for 1 hour.

Thurday afternoon, I went to run 35 minutes slowly alone. Run alone is better taht run cohabit. In the preparation put tath we had running 35 minutes.

Friday afternoon I went to run for 1 hour. I left late and it was ninght. In the preparation put that we had walking two hours.

My preparation for cross

Second week 
The second week we went to run to the football field whit Ezry, he is our speaking assistant, we ran for 10 minutes very slowly.
Tuesday afternoon I went to ran alone, because I prefer go to run alone, I went to a very close mountain that name is El Calar. I ran for 50 minutes slowly.In the preparation put that we had running for 50 minutes, 4 minutes slowly and 1 minute faster.

Thurday afternoon I went to ran with my mother, we ran 30 minutes because she is in very good physical condition. I don't ran slowly because she didn't leave me.In the preparation put that we had running for 25 minutes.

Friday morning, we went to ran other time to the football field, I ran with Lydia and Andrea for listening to music.

Saturday morning I went to walked, but I don't walk in Zarcilla, I walked in Los Royos, that is the village of my grand-parents, I walked with my cousine for two hours. In the preparation put that we had walking 1 hour and 45 minutes.

My preparation for cross

First week
The first time we went for a run on Tuesday and went to the football field there above the institute,we ran 10 minutes without stopping and then choose our plan, mine is the plan C.

The first day that I went runnig about 40 minutes that was in the preparation. I went alone, and I was about seven o'clock and I returned abaut the eight o'clock. I went five minutes walk and five minutes run, I was combinig. The rut I did was this:

The distance and intensity go wrong, do not know why but what matters is that time if well.

The second day I ran with a friend called Juan, we ran 45 minutes the same ruta that the first day something longer than the other. In the preparation put that we had to ran very slow 45 minutes, 10 minutes running slowly and 5 minutes ranning faster.

The friday we run other time in the football field other time, we run 10 minutes and we ran 1 kilometer and half. 

The third day I went to walk with my mum and, we walk about an hour and a quarter. In the preparation put that we had walking 1 hour and half.