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Training Log Archive: andyhill

In the 7 days ending Dec 10, 2017:

activity # timemileskm+m
  Run5 5:38:00 26.9 43.29 791
  Orienteering3 3:26:30 20.71(9:58) 33.33(6:12) 43863 /68c92%
  Strength and Conditioning4 1:57:00
  Total11 11:01:30 47.61 76.62 122963 /68c92%

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MoTuWeThFrSaSu

Sunday Dec 10, 2017 #

9 AM

Orienteering race (West Sydney Summer Series) 44:53 [5] *** 9.15 km (4:54 / km) +136m 4:34 / km
spiked:28/30c shoes: Asics Kayano 22 (Black)

Half street with some park and bush. Didn’t have a huge amount of time to plan out course as I had to babysit Zach. Lost a minute on #30 going through the bush as I got my angles wrong with no compass. Missed the track down to #15 too. Got all controls in 7 seconds under.

Orienteering warm up/down 30:00 [2] *** 3.0 km (10:00 / km)
spiked:11/11c shoes: Asics Kayano 22 (Black)

Warm up then ran around with Zach on the 2km course. He had to be carried for half but ran the other half.
5 PM

Strength and Conditioning (LCN) 47:00 [1]

Gym.

Saturday Dec 9, 2017 #

2 PM

Orienteering (Rouse Hill Reg. Park) 1:27:00 [3] 10.54 km (8:15 / km) +180m 7:36 / km
shoes: Asics Kayano 22

Course setting for Western Sydney Summer Series next week. Not a bad map.
5 PM

Strength and Conditioning (LCN) 40:00 [1]

Gym with Zach. First time he had a go on the treadmill. Got up to 5 km/hr.

Friday Dec 8, 2017 #

5 PM

Run long 1:57:00 [3] 17.54 km (6:40 / km) +338m 6:05 / km
shoes: Asics Kayano 22 (Black)

Trail run along Lane Cove River to meet Ondrej then slowly ran through Fairyland, Blackman Park, Tambourine Bay before I split back along Stringybark Creek. Both hungover so glad I was forced out the door.

Thursday Dec 7, 2017 #

8 AM

Run 1:24:00 [3] 12.14 km (6:55 / km) +235m 6:19 / km
shoes: Asics Kayano 22

Trail run around Blackman and Boronia Park.

Wednesday Dec 6, 2017 #

6 PM

Orienteering race (Sydney Summer Series) 44:37 [5] *** 10.64 km (4:12 / km) +122m 3:58 / km
spiked:24/27c shoes: Asics Kayano 22 (Black)

Felt the lack of speed from doing nothing but longish trail runs the last 3 weeks. Haven’t seen results but also don’t have the speed of Ondrej/Steve on a mainly flat road course anyway. Lost about 10 secs each on three controls looking for the flag. Probably could have picked up #7 without those errors. Ended up missing #3 and #4 too. 570.

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

Tuesday Dec 5, 2017 #

1 PM

Run intervals (Pyrmont) 29:00 [3] 5.82 km (4:59 / km) +83m 4:39 / km
shoes: Brooks Trascend 2

10 x 400m w/200m recoveries. Felt so slow.

Run warm up/down 30:00 [3]
shoes: Brooks Trascend 2

7 PM

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

Monday Dec 4, 2017 #

5 PM

Run (Blue Gum Creek) 48:00 [3] 7.79 km (6:10 / km) +135m 5:40 / km
shoes: Asics Kayano 22 (Black)

Trail run in the rain up Blue Gum Creek then back around Ferndale.
6 PM

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

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