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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andyhill

In the 7 days ending Aug 27, 2016:

activity # timemileskm+m
  Run6 5:13:00 21.92 35.28 199
  Orienteering4 1:55:34 12.57(9:12) 20.23(5:43) 211116 /120c96%
  Strength and Conditioning3 1:35:00 0.88 1.42 24
  Total10 8:43:34 35.37 56.93 434116 /120c96%

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Saturday Aug 27, 2016 #

11 AM

Orienteering race (State League #9a) 16:18 [5] *** 3.77 km (4:19 / km) +4m 4:18 / km
spiked:22/23c shoes: Innov-8 X-Talon 212

Was contemplating not running the day before as had been sick the past few days. Fortunately felt better this morning but course was way too much of a lung buster to do any well. Lungs wouldn't let me hit top gear. Only lost time on the long leg to #13 when I was trying to read ahead and missed the turnoff over the little weir (20 secs).

Run warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Innov-8 X-Talon 212

2 PM

Orienteering race (State League #9b) 16:16 [5] *** 3.62 km (4:30 / km) +41m 4:15 / km
spiked:18/21c shoes: Asics Kayano 22

Pretty much the same as the first one. Lungs were burning and couldn't hit top gear. Didn't think I lost much time but looking at the splits was especially slow on 3 of the longer legs. Probably spent too much time trying to figure out a route. Quality of map printing threw me out a bit.

Amazingly dead-heated with Macey on first Sprint at 16.18 and then he got me by 1 sec this Sprint on 16.16.

Run warm up/down 30:00 [2]
shoes: Asics Kayano 22

Friday Aug 26, 2016 #

12 PM

Orienteering tempo (Pyrmont) 56:00 [3] 9.0 km (6:13 / km) +131m 5:48 / km
(sick) shoes: Asics Kayano 20

Ran 2 x Sprint courses (11.18, 12.55). Still feeling a bit sick and worse afterwards.
7 PM

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

Wednesday Aug 24, 2016 #

12 PM

Run (Centennial Park) 1:13:00 [2] 10.0 km (7:18 / km)
shoes: Brooks Adrenaline 7

7 PM

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

Tuesday Aug 23, 2016 #

1 PM

Run intervals (Pyrmont) 35:00 [4] 6.44 km (5:26 / km) +10m 5:24 / km
shoes: Brooks Adrenaline 7

Run warm up/down 30:00 [3]
shoes: Brooks Adrenaline 7

Monday Aug 22, 2016 #

12 PM

Orienteering tempo (Pioneer Park) 27:00 [3] *** 3.84 km (7:02 / km) +35m 6:43 / km
spiked:76/76c shoes: Asics Kayano 19

Ran the Ultra Sprints from June in reverse. Times were 6.47 (6.40 in June), 6.34 (6.20), 7.01 (7.19).

Run warm up/down 53:00 [3] 10.0 km (5:18 / km)
shoes: Asics Kayano 19

Sunday Aug 21, 2016 #

9 AM

Strength and Conditioning (St.Leonards) 1:05:00 [1] 1.42 km (45:46 / km) +24m 42:12 / km

4 PM

Run hills (Lane Cove Bushland) 32:00 [3] 4.84 km (6:37 / km) +189m 5:32 / km
shoes: Asics Kayano 22

10 x 60-80 sec reps. Feeling pretty good.

Run warm up/down 30:00 [3]
shoes: Asics Kayano 22

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