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Training Log Archive: andyhill

In the 7 days ending Feb 21, 2016:

activity # timemileskm+m
  Run7 7:26:00 43.46(10:16) 69.94(6:23) 917
  Strength and Conditioning5 2:05:00
  Orienteering2 58:51 8.25(7:08) 13.28(4:26) 20146 /50c92%
  Total11 10:29:51 51.71 83.22 111846 /50c92%

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MoTuWeThFrSaSu

Sunday Feb 21, 2016 #

8 AM

Strength and Conditioning (St.Leonards) 1:05:00 [3]

6 PM

Orienteering race (Sydney Sprint Series #7) 16:14 [5] *** 3.49 km (4:39 / km) +73m 4:13 / km
spiked:17/20c shoes: Innov-8 X-Talon 212

Strapped both ankles a lot as they were feeling quite sore today. They didn't feel too bad once warmed up on the run though. Lost time on #3 too short (15 secs) and #4 followed unmapped rockline too far west (40 secs). Going round oval to finish would have also saved a few seconds. That's now the last 3 x Summer Series and 2 x Sprints a big error has been costly. Gotta cut em out.

Finished 4th 1 min behind Aidan, 30 secs behind Brooner and 3 sec behind Toby.

Run warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: Innov-8 X-Talon 212

Saturday Feb 20, 2016 #

6 PM

Run intervals (Lane Cove Bushland) 52:00 [3] 7.84 km (6:38 / km) +147m 6:04 / km

Did 20 x 1 min reps on bush trails. Both ankles feeling very sore after rolling the right ankle 4 times and left ankle 1 time during last night's long run.

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

Friday Feb 19, 2016 #

6 PM

Run long (Thornleigh to Greenwich) 2:27:00 [3] 22.06 km (6:40 / km) +344m 6:11 / km
shoes: Brooks Trascend 2

Run with Bart, Brooner and Ondrej from Thornleigh along Great North Walk through Lane Cove NP, Ferndale Gully, Artarmon Reserve to Flat Rock Brew Cafe for a few beers then back to Greenwich. Feeling pretty good although legs tired, bu nothing a good taper wont fix.

Thursday Feb 18, 2016 #

6 PM

Run 1:06:00 [3] 10.52 km (6:16 / km) +203m 5:43 / km
shoes: Brooks Trascend 2

Run from North Sydney to Greenwich then around Lane Cove Bushland.
8 PM

Strength and Conditioning 15:00 [1]

Wednesday Feb 17, 2016 #

6 PM

Orienteering race (Sydney Summer Series #20) 42:37 [5] *** 9.79 km (4:21 / km) +128m 4:05 / km
spiked:29/30c shoes: Asics Kayano 20

Felt ok and was running pretty well till lost time going to #25 from #9. Overran the turnoff and ended up a few blocks low. Once I realised should have collected #17 as I was so close to it. Prob cost 1 min.

Finished 4th about 2 min behind Steve, 1 min behind James and 30 behind Richard Morris.

Run warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Asics Kayano 20

Tuesday Feb 16, 2016 #

12 PM

Run (Pyrmont) 1:01:00 [3] 10.97 km (5:34 / km) +108m 5:18 / km
shoes: Brooks Adrenaline 7

8 PM

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

Monday Feb 15, 2016 #

3 PM

Run (Glebe Foreshore) 1:00:00 [2] 10.55 km (5:41 / km) +115m 5:24 / km
shoes: Asics Kayano 20

Very easy Glebe Foreshore, Pyrmont loop. Legs feeling tired.
8 PM

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

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