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Training Log Archive: andyhill

In the 7 days ending Jan 22, 2017:

activity # timemileskm+m
  Run7 6:49:00 35.38(11:34) 56.94(7:11) 965
  Strength and Conditioning4 2:24:00 2.45 3.94 25
  Orienteering2 59:27 7.92(7:30) 12.75(4:40) 16154 /56c96%
  Total11 10:12:27 45.75 73.63 115154 /56c96%

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MoTuWeThFrSaSu

Sunday Jan 22, 2017 #

8 AM

Strength and Conditioning (St.Leonards) 1:09:00 [1] 1.74 km (39:39 / km) +25m 37:00 / km

Gym with Zach.
5 PM

Orienteering race (Sydney Sprint Series #3) 14:53 [5] *** 2.75 km (5:25 / km) +11m 5:18 / km
spiked:25/27c shoes: Asics Kayano 22

Tough little course which required constant concentration. Lost time on #3 being out outside of fence corner then OK through to #10 on 2nd map where I went a bad route to #11 and then left that control 90 degrees in wrong direction setting me a wide route to #12. Plus another few sub-optimal routes (<5 secs). Good fun.

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

Saturday Jan 21, 2017 #

7 AM

Run (Greenwich to Chatswood) 2:04:00 [3] 18.89 km (6:34 / km) +390m 5:57 / km
shoes: Asics Kayano 22

Run with Bart from Greenwich through Lane Cove Bushland, Tambourine Bay, Field of Mars, Ferndale back up to Chatswood. Good day out and nice beer to finish at Bavarian.

Run warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Asics Kayano 22

Boozed run from Bavarian to Lane Cove to look at an apartment.

Friday Jan 20, 2017 #

7 AM

Run (Tambourine Bay) 1:16:00 [3] 10.39 km (7:19 / km) +257m 6:31 / km
shoes: Brooks Trascend 2

Early morning run around Tennyson Park, Tambourine Bay and Lane Cove Bushland including a few hill reps.

Thursday Jan 19, 2017 #

7 PM

Run hills (Lane Cove Bushland) 23:00 [3] 3.39 km (6:47 / km) +63m 6:12 / km
shoes: Asics Kayano 22 (Black)

Short run including a couple hill reps.
8 PM

Strength and Conditioning (St.Leonards) 45:00 [1] 2.2 km (20:27 / km)

Wednesday Jan 18, 2017 #

6 PM

Orienteering race (Sydney Summer Series #16) 44:34 [5] *** 10.0 km (4:27 / km) +150m 4:09 / km
spiked:29/29c shoes: Asics Kayano 22

Was planning on leaving #7, 17, 6, 16 off because it looked long with all the hills but got round faster than expected and ended up doing a not so ideal out-and-back to 17, 6, 16. Started about 30 secs ahead of Brooner and could see him catching me each control for the first 2km, was hurting at the time but managed to pick up the pace and felt good for second half. Still a bit cautious on downhills but first time ankle hasn't hurt during run.

Got all but #7 for 590 same as Ondrej/Richard Green, Steve 600 in 43.59.

Run warm up/down 30:00 [2] 2.0 km (15:00 / km)
shoes: Asics Kayano 22

Tuesday Jan 17, 2017 #

4 PM

Run (Bouddi NP) 52:00 [3] 6.38 km (8:09 / km) +194m 7:04 / km
(injured) shoes: Asics Kayano 22 (Black)

Very slow run on a very hot high 30's day. Struggled from the start and could hardly drag myself up the hills. Route went down Maitland Bay Track then back up Mount Bouddi Track and Stroms Trail.
8 PM

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

Monday Jan 16, 2017 #

1 PM

Run intervals (Pyrmont) 29:00 [4] 5.89 km (4:55 / km) +61m 4:41 / km
(injured) shoes: Asics Kayano 20

10 x 400m reps w/200m recoveries around the wharves. Quite slow for intervals, bit scared of upping the pace on the ankle.

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

7 PM

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

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