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Training Log Archive: andyhill

In the 7 days ending Mar 24, 2013:

activity # timemileskm+m
  Run7 5:29:00 25.05 40.32 463
  Cycle4 2:52:00 31.88(5:24) 51.3(3:21) 640
  Orienteering2 1:14:28 5.25 8.45 20540 /43c93%
  Strength and Conditioning1 1:04:00
  Total12 10:39:28 62.18 100.07 130840 /43c93%

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Sunday Mar 24, 2013 #

10 AM

Orienteering race (Metro League) 32:13 [5] ***
spiked:10/13c (injured) shoes: Brooks Cascadia 2010

Started off ok and catching a few runners early including Brooner 3 min. who had stuffed no.1. Lost 20 secs on no.3 being too far north then sprained ankle on the approach to no.6. Had to sit down just after for about 30 secs then tried to go again but realised my tape had ripped right through. I then pulled off my other shoe and unstrapped my right ankle and retaped by bad left. After that slowed right up to ensure I didn't go over again. Matt Hill caught me and pretty much took it very easy running behind a pack till the end. I was able to keep up as they weren't very clean. Big problem now is will my ankle be ready for Easter.

Run warm up/down 30:00 [2]
shoes: Brooks Cascadia 2010

Saturday Mar 23, 2013 #

10 AM

Run 1:18:00 [3] 11.01 km (7:05 / km) +189m 6:31 / km
shoes: Brooks Cascadia 2010

Run with Amy from Crows Nest around Berry Island then I continued on around Balls Head. Hot today.
6 PM

Run intervals (Cammeray) 55:00 [3] 8.93 km (6:10 / km) +46m 6:00 / km
shoes: Brooks Trance 10

Run in the rain. Did 15 x 100m drills on oval in the middle.

Friday Mar 22, 2013 #

7 AM

Run (Commute) 37:00 [2] 6.0 km (6:10 / km) +100m 5:42 / km
shoes: Brooks Adrenaline 7

Parked at Leichhardt Oval for tonights Parra v Tigers game then ran into work.
6 PM

Cycle (Commute) 48:00 [2] 10.34 km (4:39 / km) +66m 4:30 / km

Ride from World Square around Balmain to Leichhardt.

Thursday Mar 21, 2013 #

7 AM

Run 46:00 [3] 7.06 km (6:31 / km) +94m 6:07 / km
shoes: Brooks Adrenaline 7

Run around Tunks Park loop.
6 PM

Strength and Conditioning (North Sydney) 1:04:00 [1]

Wednesday Mar 20, 2013 #

7 AM

Cycle (Commute) 28:00 [2] 8.23 km (3:24 / km) +139m 3:08 / km

Crows Nest-World Square
6 PM

Orienteering race (Sydney Summer Series) 42:15 [5] *** 8.45 km (5:00 / km) +205m 4:28 / km
spiked:30/30c shoes: Brooks Trance 10

O at Chinamans Beach. Started with no.19, 3, 23 then looped around to Balmoral Beach through 20, 27, 13, 5, 30, 14, 6, 17 and 29. Climbed back up Awaba Street through 18, 24, 26, 9, 28, 8, 16, 7 then along the top of the ridgr out to Parriwi Park before running back down to Chinamans Beach. Got all controls in 42.15, Glenn Horrocks-41.25, Steve Ryan-41.37, Richard Green-44.51.

Run warm up/down 30:00 [2]
shoes: Brooks Trance 10

Tuesday Mar 19, 2013 #

7 AM

Cycle (Commute) 27:00 [2] 9.24 km (2:55 / km) +157m 2:42 / km

Crows Nest-World Square
6 PM

Cycle (Commute) 1:09:00 [2] 23.49 km (2:56 / km) +278m 2:46 / km

World Square-Balls Head-Crows Nest

Monday Mar 18, 2013 #

6 PM

Run intervals (Cammeray) 53:00 [3] 7.32 km (7:14 / km) +34m 7:05 / km

Did 10 x 1 min reps in the middle.

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