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Training Log Archive: andyhill

In the 7 days ending Feb 26, 2017:

activity # timemileskm+m
  Rogaine1 5:38:53 33.98(9:58) 54.69(6:12) 98056 /56c100%
  Run5 3:41:00 19.37(11:25) 31.17(7:05) 4583 /3c100%
  Strength and Conditioning5 2:23:00 1.3 2.1
  Orienteering2 1:14:53 9.13(8:12) 14.7(5:06) 25439 /41c95%
  Total11 12:57:46 63.79 102.66 169298 /100c98%

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MoTuWeThFrSaSu

Sunday Feb 26, 2017 #

10 AM

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

6 PM

Orienteering race (Sydney Sprint Series #8) 25:59 [5] *** 4.25 km (6:07 / km) +98m 5:29 / km
spiked:12/13c (injured) shoes: Asics Kayano 22 (Black)

Was feeling stiff and sore all day but after walking the O for an hour loosened up and decided to run. Again ran much like an intervals session on dud ankle. Tried to hammer the smooth sections and any uphills whilst taking it easy on the more technical trails. Legs only really felt tired going uphill to #1 but surprisingly felt ok after that. Good course with route choice pretty much every leg.

Run warm up/down 30:00 [2] *** 5.0 km (6:00 / km)
spiked:3/3c shoes: Asics Kayano 22

Warm up and collect controls.

Saturday Feb 25, 2017 #

10 AM

Rogaine race (Sydney MetroGaine) 5:38:53 [5] *** 54.69 km (6:12 / km) +980m 5:41 / km
spiked:56/56c (injured) shoes: Asics Kayano 22

Lane Cove Rivergaine with Mounty. First half course kept bumping into other teams Ondrej/Steve/James and Gill/Jem all on a similar route which kept it interesting. First stop after about 2.5 hrs for a quick Coke and then an hour later for a couple Creaming Sodas after hitting a little lull. Costly route choice in the north-western corner of the map. Got all controls about 21 min under, 5 min behind Gill/Jem who ran 2km shorter.

Felt pretty good for most part. Ankle sore at times in first half but numbed away in second. Legs also generally getting sore in last couple hours. Mounty did well for a solid non-stop effort with no endurance training. Definitely something I couldn't do.

Friday Feb 24, 2017 #

7 PM

Run (Lane Cove Bushland) 34:00 [3] 4.69 km (7:15 / km) +117m 6:27 / km
(injured) shoes: Asics Kayano 22 (Black)

Easy run to test the ankle before MetroGaine. Felt better on Wednesday....
8 PM

Strength and Conditioning (Greenwich) 45:00 [1]

Thursday Feb 23, 2017 #

7 PM

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

Wednesday Feb 22, 2017 #

6 PM

Orienteering race (Sydney Summer Series #21) 48:54 [5] *** 10.45 km (4:41 / km) +156m 4:21 / km
spiked:27/28c (injured) shoes: Asics Kayano 22

Bit like an intervals session. Went hard along flat road surfaces and took it easy on the trails on the bad ankle. Feeling tired towards the end so the hard running turned into a slog. Huge mistake at #21 missing the path and coming in too late only to be stuck in the dark green (2 min). Missed #8 and #2 for 540. Ondrej-560, Glenn-550, Brooner-540.

Ankle sore at times but overall went better than anticipated.

Thanks Steve for the good course.

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

Tuesday Feb 21, 2017 #

5 PM

Strength and Conditioning (St.Leonards) 53:00 [1] 2.1 km (25:14 / km)

6 PM

Run (Berry Island) 56:00 [3] 7.59 km (7:23 / km) +186m 6:34 / km
(injured) shoes: Asics Kayano 22 (Black)

Easy run around trails of Lane Cove Bushland, Berry Island and Badangi Reserve.

Monday Feb 20, 2017 #

12 PM

Run intervals (Pyrmont) 41:00 [3] 7.89 km (5:12 / km) +155m 4:44 / km
(injured) shoes: Asics Kayano 20

Ran 10 x 400m reps w/200m recoveries except the before where the last rep where I bumped into Mounty and did a couple km with him. Ankle not feeling great.

Run warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Asics Kayano 20

7 PM

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

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