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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andyhill

In the 7 days ending Jan 15, 2017:

activity # timemileskm+m
  Run3 2:17:00 6.03 9.7 261
  Orienteering2 1:07:19 7.02(9:35) 11.3(5:57) 23138 /45c84%
  Strength and Conditioning4 1:00:00
  Total7 4:24:19 13.05 21.0 49238 /45c84%

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Sunday Jan 15, 2017 #

6 PM

Orienteering race (Sydney Sprint Series #2) 16:23 [5] *** 3.7 km (4:26 / km) +50m 4:09 / km
spiked:16/19c (injured) shoes: Asics Kayano 22

Couldn't have gone much faster. First half OK but a bit slow through Ballast Point on my ankle. Lost maybe total 20 secs on 3 small errors. I'm so bad at reading ahead. Finished well behind Aidan-15.05.

Run warm up/down 30:00 [2]

Saturday Jan 14, 2017 #

8 AM

Run intervals (Longueville) 1:17:00 [3] 9.7 km (7:56 / km) +261m 7:00 / km
(injured) shoes: Asics Kayano 22 (Black)

Slow run around Lane Cove Bushland then around Northwood and Longueville mostly on streets to save ankle. Threw in a couple intervals.

Friday Jan 13, 2017 #

Note
(injured) (sick)

7 PM

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

Thursday Jan 12, 2017 #

Note
(injured) (sick)

Punishment for running last night

Note

Garmin has finally kicked the bucket. Watch band (like all previous 4 Garmins) has broken and this week haven't been able to save any data or get it off the reset screen. Have been arguing to customer support about Garmins only lasting 2 years. They basically agreed, they have no repair facility and there's nothing I can do. Will be looking for another brand now.
7 PM

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

Wednesday Jan 11, 2017 #

6 PM

Orienteering race (Sydney Summer Series #15) 50:56 [5] *** 7.6 km (6:42 / km) +181m 5:59 / km
spiked:22/26c (injured) shoes: Asics Kayano 22

Slow and (not so) steady wins the race. Wasn’t planning on attending this one as my ankle has been swollen and sore the past few days but I needed to turn up for an upcoming Sprint meeting and my Aunt was out running from US. Strapped my ankles with several layers and took all the downhills very easy and even flats. Course was a tough one, maybe the hardest SS ever. Like others, really should have left a numbers of 10 pointers out including #8 and #7 at the start and #1 (total 5 mins). Rolled ankle about 1km in but was heavily strapped so only a slight sting. Also lost time on #9 (45 secs) coming in through bush but got my bearings wrong and heading in wrong direction. Then later missed track turnoff to #10 (45 secs) then having to scramble across a big dark green gully to get back across to correct track. #28 (15 secs) SI wasn’t in same location as flag, took a while to spot it. #13 (20 secs) mapped in wrong place so couldn’t tell which track junction it was on. Very surprised to finish and see I had top score with 500, the whole field having trouble. Reckon 550 or even more could have been done on a good day.

Run warm up/down 30:00 [2]

Tuesday Jan 10, 2017 #

Note
(injured)

7 PM

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

Monday Jan 9, 2017 #

Note
(injured)

Rolled ankle during Sprint last night ripping through tape, now can hardly walk. My good ankle too :(
7 PM

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

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