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Training Log Archive: andyhill

In the 7 days ending Mar 9, 2014:

activity # timemileskm+m
  Run6 5:49:00 17.98 28.94 138
  Cycle6 3:15:00 40.43(4:49) 65.07(3:00) 1085
  Strength and Conditioning6 1:30:00
  Orienteering3 1:25:39 10.38(8:15) 16.7(5:08) 28571 /71c100%
  Total18 11:59:39 68.79 110.71 150871 /71c100%

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MoTuWeThFrSaSu

Sunday Mar 9, 2014 #

5 PM

Orienteering race (Sydney Sprint Series #10) 19:46 [5] *** 4.09 km (4:50 / km) +58m 4:31 / km
spiked:23/23c shoes: Asics Kayano 19

Started early as I had to leave to go to the Eels game. Got all controls fine - just a few seconds here and there, maybe could have picked some slightly better route choices on a couple. Looking at splits, got slower towards the end. Finished 19 secs behind Brooner and secs in front of Aidan Dawson.

Last Sprint of the season. Good fun course. And good series all around, enjoyed every course. These should go longer.

Run warm up/down 30:00 [2]

9 PM

Strength and Conditioning (Hamstrings Program) 15:00 [1]

Saturday Mar 8, 2014 #

8 AM

Run long (Villawood to Revesby) 2:16:00 [3] 24.0 km (5:40 / km) +109m 5:32 / km
shoes: Brooks Adrenaline 7

For something different, run with Brooner and Ondrej from Villawood down to Boggabilla for an O course then followed Georges River to Yerambah Lagoon and Revesby. Not as good as the northside for running. Hamstring sore at times but generally ok.

Friday Mar 7, 2014 #

7 AM

Cycle (Commute) 32:00 [2] 11.4 km (2:48 / km) +206m 2:34 / km

Crows Nest-World Square
12 PM

Run 1:13:00 [3]
shoes: Brooks Adrenaline 7

7 PM

Strength and Conditioning (Hamstrings Program) 15:00 [1]

Thursday Mar 6, 2014 #

7 AM

Note
(injured)

Physio - hamstrings feeling slightly better this week. Still not great though.

Run 20:00 [2]

6 PM

Cycle (Commute) 33:00 [2] 9.37 km (3:31 / km) +181m 3:13 / km

World Square-Crows Nest
7 PM

Strength and Conditioning (Hamstrings Program) 15:00 [1]

Wednesday Mar 5, 2014 #

7 AM

Cycle (Commute) 29:00 [2] 10.32 km (2:49 / km) +141m 2:38 / km

Crows Nest-World Square
7 PM

Orienteering race (Sydney Summer Series #23) 44:53 [5] *** 8.63 km (5:12 / km) +193m 4:41 / km
spiked:26/26c shoes: Asics Kayano 19

Swaines Creek in Chatswood. Felt good and hamstring warmed up pretty well. Did a loop through no.7, 6, 14, 22, 5. Then should have got no.9 and 25 but went onto 24, 12, 26, 15, 29, 16, 30, 17. Coming through the bush to 25 from the west wasn't great then going to 28 and 4 was slow as the bush was pretty dark. Then a slog up the hill through 18, 8 , 27, 23, 19 and a long downhill through 3, 1, 32, 11 and 13. Finished with 7 secs to spare for 550 points. Tom Joss-540, Glenn Horrocks-530, Steve R-530.

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

9 PM

Strength and Conditioning (Hamstrings Program) 15:00 [1]

Tuesday Mar 4, 2014 #

7 AM

Cycle (Commute) 28:00 [2] 10.03 km (2:47 / km) +119m 2:38 / km

Crows Nest-World Square
6 PM

Cycle (Commute) 38:00 [2] 11.03 km (3:27 / km) +261m 3:05 / km

World Square-Crows Nest
7 PM

Strength and Conditioning (Hamstrings Program) 15:00 [1]

Monday Mar 3, 2014 #

1 PM

Orienteering tempo (Pyrmont) 21:00 [4] *** 3.98 km (5:17 / km) +34m 5:04 / km
spiked:22/22c shoes: Brooks Cascadia 2010

Re-ran the course from last night taking the 'other' route choice where possible which included about half the controls. Definitely got a few wrong last night.

Run warm up/down 30:00 [3] 4.94 km (6:04 / km) +29m 5:54 / km
shoes: Brooks Cascadia 2010

6 PM

Cycle (Commute) 35:00 [3] 12.92 km (2:43 / km) +177m 2:32 / km

World Square-Balls Head-Crows Nest
7 PM

Strength and Conditioning (Hamstrings Program) 15:00 [1]

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