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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andyhill

In the 7 days ending Apr 12, 2009:

activity # timemileskm+m
  Run5 5:54:00
  Orienteering5 5:27:37 10.63 17.1 101584 /100c84%
  Strength and Conditioning1 2:00:00
  Total7 13:21:37 10.63 17.1 101584 /100c84%

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Sunday Apr 12, 2009 #

Orienteering race (Spanish Championships) 59:47 [5] ***** 5.2 km (11:30 / km) +350m 8:36 / km
ahr:165 max:182 spiked:17/22c shoes: Asics Kayano 14

Middle Distance Event ? started off badly losing over 6 minutes on no.1. Control was in low visibility forest and was heading in the right direction but hesitated and turned around before the control. From there course went ok, only losing a few minutes total after that. Got caught by Chris Terkelson with 15 minutes to go and ran the rest of the course with him. Finished well behind the winner Roger Fernandez.

Run warm up/down 30:00 [5]
shoes: Asics Kayano 14

Massively long warm up to start up a huge mountain too.

Saturday Apr 11, 2009 #

Orienteering race (Spanish Championships) 28:10 [5] **** 2.7 km (10:26 / km) +220m 7:25 / km
ahr:176 max:192 spiked:20/24c shoes: Brooks Adrenaline 8

Sprint Distance. Massive field of over 200 with start intervals only 15 seconds apart. I got caught by an Israeli at the start triangle coz I was so confused where I was. Latched onto a small group and started pulling in runners the whole course. Lost a few minutes total but only 20 seconds the biggest error. Very detailed map with staircases and alleyways which really meant you had to be reading the map the whole time. Finished 24th out of over 200. Did 28.10, winner did 24min.

Run warm up/down 30:00 [3]
shoes: Brooks Adrenaline 8

Friday Apr 10, 2009 #

Orienteering race (Spanish Championships) 1:58:20 [5] ***** 9.2 km (12:52 / km) +445m 10:21 / km
ahr:157 max:181 spiked:15/21c shoes: Asics Kayano 14

Classic Distance near Villena. Map was very tricky. Similar to Dubbo but very steep in places. Lost 2 minutes at no.4, had no idea where I was within all the rock detail. Then lost 6 min at no.8, couldn't find the control hidden in heath-like bushes and motivation went downhill from there. Still managed to finish 12th from 45 so was an ok start. Especially since I haven't ran a major race since 2007 Aus. Champs in Dubbo and before then Swiss O Week in 2006. Was well behind the winner Roger Fernandez who smashed the field with an aweosome time.

Run warm up/down 30:00 [2]
shoes: Asics Kayano 14

Thursday Apr 9, 2009 #

Run (Spain) 2:00:00 [2]
shoes: Brooks Adrenaline 8

Run/Walk around Alicante in 4 hours.

Wednesday Apr 8, 2009 #

Orienteering (Cardiff) 1:00:00 [3]
ahr:124 max:145

Ran O course around Pontcanna Fields.

Tuesday Apr 7, 2009 #

Orienteering race (Cardiff Winter Series) 1:01:20 [5] ***
ahr:162 max:180 spiked:32/33c shoes: Brooks Adrenaline 8

1 hr score event around the streets of Penarth. Didn't feel great today but didn't make any errors. Was 1.20min late back which incurs a harsh penalty. Don't know what I or anyone else got.

Run warm up/down (Cardiff) 2:24:00 [3]
shoes: Brooks Adrenaline 8

Run from Roath to Penarth via the Cardiff Bay Barrage for O and then back via the city centre.

Monday Apr 6, 2009 #

Strength and Conditioning (WIS) 2:00:00 [1]

Weights, row and run.

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