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Training Log Archive: andyhill

In the 7 days ending Feb 9, 2014:

activity # timemileskm+m
  Run8 6:28:00
  Orienteering3 2:20:52 13.15(10:43) 21.17(6:39) 19935 /45c77%
  Cycle1 1:41:00 25.21(4:00) 40.57(2:29) 901
  Total9 10:29:52 38.36 61.74 110035 /45c77%

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MoTuWeThFrSaSu

Sunday Feb 9, 2014 #

7 AM

Cycle long (Nelson Bay) 1:41:00 [3] 40.57 km (2:29 / km) +901m 2:14 / km

Ride from Nelson Bay through Shoal Bay out to the end of Fingal Bay then over to Gan Gan Lookout which was the steepest road I have ever ridden. Then out to Salamander Bay and back to Nelson Bay. Very hot even at 7-9am.
10 AM

Run (Tomaree NP) 1:00:00 [3]

6 PM

Orienteering race (Sydney Sprint Series #6) 22:52 [5] *** 4.99 km (4:35 / km) +54m 4:21 / km
spiked:13/16c shoes: Asics Kayano 19

Ok run. Bit tired. Lost 30 secs on no.12 looking on the wrong staircase, otherwise a couple 5-10 sec errors. Injury not too bad but hard to stretch out. Finished behind Aidan, Josh and Grant Bluett.

Run warm up/down 30:00 [3]
shoes: Asics Kayano 19

Saturday Feb 8, 2014 #

7 AM

Run (Tomaree NP) 54:00 [3]
shoes: Asics Kayano 19

12 PM

Run (Stockton Dunes) 30:00 [3]

Friday Feb 7, 2014 #

Note
(rest day)

Spent the day fishing at Port Stephens on a boat.

Thursday Feb 6, 2014 #

5 PM

Run (Commute) 49:00 [3]
shoes: Brooks Cascadia 2008

Wednesday Feb 5, 2014 #

5 PM

Orienteering race (Sydney Summer Series #19) 59:00 [5] *** 9.18 km (6:26 / km) +100m 6:06 / km
spiked:22/29c shoes: Asics Kayano 19

Hard bush course. A lot of controls weren't in the right place, some were well hidden and some with no flags. All these plus a long course made for low scores.

Did a small loop through 2, 14 then lost time on 24 where for some reason the control was in the bush well away from the mapped feature. No. 25 was not in the circle. Then I couldn't find the track up to 19. The few along the MTB tracks were ok but very slow running. Lost time on 18 as I couldn't see the pole in the bush. Then more time lost at 26 which was hidden under a bridge that was only 20cm high. No 20 was a bush control without a flag so it was very difficult to spot the SI unit. Slogged up through the green to 22 and finish 14 min over time for 440 points. 10 points behind Patrik G and Greg Barbour. And probably others still to finish. All up lost about 5 minutes but everyone will have the same problems. Still enjoyed the course though.

Back is better but hamstrings are still very sore. 6FT isn't looking very good at the moment so this may be my 3rd withdrawal in 5 years. My injuries seem to occur in Jan-Feb after a big Summer of training. Might be something to reassess for the future :(

Run warm up/down 1:00:00 [3]
shoes: Asics Kayano 19

Tuesday Feb 4, 2014 #

7 AM

Run (Commute) 45:00 [2]
shoes: Brooks Cascadia 2008

Monday Feb 3, 2014 #

6 PM

Orienteering intervals 59:00 [4] 7.0 km (8:26 / km) +45m 8:10 / km
shoes: Brooks Cascadia 2008

Good Sprint O session with Brooner, Aidan, Michele and Lisa.

Did 3 x 1km courses head-to-head then 4 x map memories.

Aidan well and truly had my measure in the head-to-head racing. Think I've dropped another rung in the Stingers list now.

Stuffed the first map memory up trying to get too complicated.

Hamstrings pulled up really sore again. Probably shouldn't be running.

Run warm up/down 1:00:00 [3]
shoes: Brooks Cascadia 2008

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