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Training Log Archive: andyhill

In the 7 days ending Jan 30, 2017:

activity # timemileskm+m
  Run8 8:26:00 40.45(12:31) 65.09(7:46) 1360
  Orienteering2 1:00:04 8.21(7:19) 13.21(4:33) 17343 /46c93%
  Strength and Conditioning3 45:00
  Swim2 30:00
  Total13 10:41:04 48.65 78.3 153343 /46c93%

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TuWeThFrSaSuMo

Monday Jan 30, 2017 #

2 PM

Run intervals (Pyrmont) 30:00 [3] 5.84 km (5:08 / km) +20m 5:03 / km
shoes: Asics Kayano 20

10 x 400m w/200m recoveries. Hot and feeling so tired.

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

8 PM

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

Sunday Jan 29, 2017 #

7 AM

Run intervals (Tomaree NP) 48:00 [4] 7.29 km (6:35 / km) +127m 6:03 / km
shoes: Brooks Trascend 2

Ran 2 x 3km intervals along bush track from Fingal Bay to Boulder Bay then return.
5 PM

Orienteering race (Sydney Sprint Series #4) 17:35 [5] *** 3.66 km (4:48 / km) +56m 4:28 / km
spiked:13/16c shoes: Asics Kayano 22

Started off OK but ended up on a wide route to #4 then forgot to get #5 going straight to #6 and didn't realise till running towards #7 so had to back-track. Then going for #11 started looking for control a building before which was 100m away!!

Run warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Asics Kayano 22

8 PM

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

Saturday Jan 28, 2017 #

7 AM

Run hills (Tomaree NP) 1:20:00 [3] 8.44 km (9:29 / km) +148m 8:43 / km
shoes: Brooks Trascend 2

Started at Fingal Bay Beach and headed up to Box Beach. After a bit of a hairy rock scramble couldn't get round the final bit to Fingal Spit so had to back-track it back the long way round to Fingal Spit. Was running out of time to do original plan so just ran around the sand dunes there.
10 AM

Swim (Nelson Bay Beach) 15:00 [1]

Friday Jan 27, 2017 #

8 AM

Run long (Tomaree NP) 1:35:00 [3] 11.79 km (8:03 / km) +372m 6:58 / km
shoes: Brooks Trascend 2

Run along Shoal Bay Beach then pushed hard up up to Tomaree Headland peak. Ran back on trails feeling very tired.
10 AM

Swim (Nelson Bay Beach) 15:00 [1]

Thursday Jan 26, 2017 #

8 AM

Run (Stringybark Creek) 1:18:00 [3] 11.59 km (6:44 / km) +266m 6:02 / km
shoes: Brooks Trascend 2

Trail run along Stringybark Creek, Lane Cove River and back through Ferndale including a few interval efforts.

Wednesday Jan 25, 2017 #

6 PM

Orienteering race (Sydney Summer Series #17) 42:29 [5] *** 9.55 km (4:27 / km) +117m 4:12 / km
spiked:30/30c shoes: Asics Kayano 22

Clean run. Legs a bit wobbly from mountain run the previous day and started feeling a little tired once I hit the streets. Optimum route about 500m shorter.

Got all in 42.29, Richard Green/Brooner-41, Glenn/Ondrej-42, Steve-43, James-45.

Run warm up/down 30:00 [3] 3.0 km (10:00 / km)

Tuesday Jan 24, 2017 #

12 PM

Run (Blue Mountains NP) 1:25:00 [3] 9.14 km (9:18 / km) +427m 7:32 / km
shoes: Brooks Trascend 2

Run down Three Sisters, Leura Forest around to Furber Steps then back along Prince Henry Cliff Walk.
7 PM

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

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