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Training Log Archive: andyhill

In the 7 days ending Jan 5, 2017:

activity # timemileskm+m
  Run7 7:31:00 38.84(11:37) 62.51(7:13) 1060
  Strength and Conditioning6 3:04:00 2.32 3.74
  Orienteering4 2:51:37 14.86(11:33) 23.92(7:10) 232139 /168c82%
  Total14 13:26:37 56.03 90.17 1292139 /168c82%

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Thursday Jan 5, 2017 #

9 AM

Run long (Castlecove) 2:13:00 [3] 18.29 km (7:16 / km) +429m 6:31 / km
shoes: Brooks Trascend 2

Slow run from Greenwich through Middle Cove, Castle Cove but was feeling pretty low on energy so headed back on streets through Chatswood. So humid.

Wednesday Jan 4, 2017 #

7 PM

Orienteering race (Sydney Summer Series #14) 44:34 [5] *** 10.69 km (4:10 / km) +122m 3:57 / km
spiked:30/30c shoes: Asics Kayano 22

Tried to maintain 4 min/km as I thought that's where Steve would be (4.02 in the end). Maintained it for most part but not where the hills were. About 300-400m off optimum route but couldn't have done much better for course I had.

Run 30:00 [2] 3.0 km (10:00 / km)
shoes: Asics Kayano 22

9 PM

Strength and Conditioning (Greenwich) 15:00 [3]

Tuesday Jan 3, 2017 #

9 AM

Orienteering (Westmead Hospital) 1:10:00 [3] *** 4.8 km (14:35 / km) +22m 14:15 / km
spiked:2/23c shoes: Brooks Trascend 2

Started running a course I set for the Sprint Series but there were too many mapping issues, so ended up doing more mapping than running.
4 PM

Orienteering (Gladesville Hospital) 20:03 [4] *** 3.49 km (5:45 / km) +77m 5:10 / km
spiked:36/40c shoes: Brooks Trascend 2

Sprint course I had from about 6 months ago. Finally got round to doing it.

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

7 PM

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

Monday Jan 2, 2017 #

8 AM

Run long (Garigal NP) 2:13:00 [3] 20.39 km (6:31 / km) +406m 5:56 / km
shoes: Asics Kayano 22

Run with Mounty from Lindfield around Two Creeks then slow going overgrown track to Governor Phillip, around to Roseville Bridge and looped back to Lindfield. Legs feeling tired.
7 PM

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

Sunday Jan 1, 2017 #

10 AM

Run (Dee Why Beach) 52:00 [3] 6.99 km (7:26 / km) +103m 6:56 / km
shoes: Brooks Trascend 2

Run from Dee Why Beach along trails to Curl Curl Beach then along the soft sand to the end and turnaround. Feeling flat and tired.
6 PM

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

Saturday Dec 31, 2016 #

8 AM

Strength and Conditioning (St.Leonards) 1:05:00 [1] 2.1 km (30:57 / km)

Gym with Zach.
1 PM

Run intervals (Artarmon Reserve) 43:00 [3] 6.84 km (6:17 / km) +122m 5:46 / km
shoes: Brooks Trascend 2

Soo hot.

Friday Dec 30, 2016 #

11 AM

Orienteering tempo (Beauchamp Park) 37:00 [4] *** 4.94 km (7:29 / km) +11m 7:24 / km
spiked:71/75c shoes: Asics Kayano 22

Ultra Sprint courses from November (6.48, 7.34, 8.36).

#A - clean run
#B - one miss at #19, came in too early
#C - getting tired and messy, three misses at #8, #9, #22

Run 30:00 [2] 3.0 km (10:00 / km)

6 PM

Strength and Conditioning (St.Leonards) 59:00 [1] 1.64 km (35:59 / km)

Gym with Zach.

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