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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andyhill

In the 7 days ending Mar 7, 2015:

activity # timemileskm+m
  Run7 5:39:00 4.06 6.53 89
  Orienteering6 3:47:08 19.75 31.78 324120 /129c93%
  Strength and Conditioning4 1:00:00
  Total13 10:26:08 23.8 38.31 413120 /129c93%

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Saturday Mar 7, 2015 #

10 AM

Orienteering race (NOL Sprint Relay ) 14:04 [5] ***
spiked:17/19c shoes: Asics Kayano 20

Sydney University in team with Lisa, Brooner, Tracy.

Lisa did well to finish in the main pack. Fast pace from the start and tired pretty quickly. Overran the very short first control then stupidly took the long left route to 2. Got thrown out by the underpass which wasn't mapped as oob, even though I knew it was oob. From there was stuck between two groups. Couldn't make ground on the one in front of me but held off the other. A bit off the pace.

Brooner has a great run and Tracy finished off nicely to put us in 6th.

Run warm up/down 30:00 [2]

Pulled left calf in warm up.
4 PM

Orienteering race (NOL Sprint Qualification) 14:59 [5] ***
spiked:18/21c shoes: Asics Kayano 19 (2)

Started last in the stacked A heat. First control took a bad route choice through the sand dunes, as did many others. Wasted time on 4 trying to fight through the green and misread the code on 8. Really struggled for speed in 2nd half through the parkland. Finished 11th in heat, about 2 min down on Max Neve.

Run 30:00 [3]

Friday Mar 6, 2015 #

12 PM

Run 1:02:00 [3]

6 PM

Strength and Conditioning 15:00 [3]

Thursday Mar 5, 2015 #

6 PM

Orienteering tempo 1:13:00 [3] *** 10.18 km (7:10 / km) +156m 6:40 / km
spiked:46/46c shoes: Asics Kayano 20

Sprint courses at Middle Head and Georges Heights. Started with following Brooner around the Sprint Series final course at Middle Head then ran back up to Georges Heights for 2 short courses there. Feeling pretty average.
8 PM

Strength and Conditioning 15:00 [1]

Wednesday Mar 4, 2015 #

7 PM

Orienteering race (Sydney Summer Series #23) 46:06 [5] *** 9.77 km (4:43 / km) +113m 4:28 / km
spiked:23/25c shoes: Asics Kayano 19 (2)

Got there late so didn't have much to plan. Thought I picked an ok route but looking back at it, could have been better. Started straight into the bush trails with 30 but then stupidly ran off to 29 without collecting 28 so had to double back. Collected 23-11-21-24-16-24-13 before heading into the streets through 13-12-3-14-9-10 and back into the bush for 25-26-27 and then the long straight road back to the finish via 17-8-2-19. Finished a bit off the pace today, 30 points behind Steve and 20 behind Jeremy. That could be the season over with 6FT taking up the next 2 weeks. Think Steve and I are now 11 wins each.

Run warm up/down 30:00 [2]
shoes: Asics Kayano 19 (2)

Tuesday Mar 3, 2015 #

6 PM

Orienteering (Middle Head) 56:00 [2] 7.0 km (8:00 / km)
shoes: Brooks Cascadia 2010

Checking course
8 PM

Strength and Conditioning (Greenwich) 15:00 [1]

Monday Mar 2, 2015 #

6 PM

Run 48:00 [3] 6.53 km (7:21 / km) +89m 6:53 / km
shoes: Brooks Adrenaline 7

Very easy run through Lane Cove Bushland down to Gore Cove.
7 PM

Strength and Conditioning (Greenwich) 15:00 [1]

Sunday Mar 1, 2015 #

10 AM

Run 1:49:00 [3]

Woke up too late. So damn hot.
5 PM

Orienteering race (Sydney Sprint Series #6) 22:59 [5] *** 4.83 km (4:46 / km) +55m 4:30 / km
spiked:16/18c shoes: Asics Kayano 20

Not the best prep with hot run tis morning followed by a bbq and a few beers just before the Sprint. Great fun course through the apartment complex but pretty wet so took it easy on the slippery surfaces. Started just ahead of Aidan and kept seeing him on the swtichbacks after losing 20 secs on route choice to 2. Could tell he stuffed 5 as didn't see him for a while but then I buggered the route to 10 getting stuck on the high fence and then scrapping around in the circle losing 1 minute. The rest of the course was ok and started seeing Aidan again on the switchbacks but managed to hold him off. Finished behind Brooner 21.09 and Aidan-22.33.

Run 30:00 [2]
shoes: Asics Kayano 20

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