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Training Log Archive: andyhill

In the 7 days ending Feb 18:

activity # timemileskm+m
  Run6 6:28:00 30.75 49.49 1079
  Strength and Conditioning5 2:06:00
  Orienteering5 2:05:00 13.68(9:08) 22.02(5:41) 327113 /130c86%
  Total12 10:39:00 44.43 71.51 1406113 /130c86%

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MoTuWeThFrSaSu

Sunday Feb 18 #

10 AM

Strength and Conditioning (LCN) 1:06:00 [1]

Gym
6 PM

Orienteering race (Sydney Sprint Series) 17:36 [5] *** 3.49 km (5:03 / km) +43m 4:45 / km
spiked:27/30c shoes: Asics Kayano 22 (Black)

Know this map pretty well so worked out a few of the tricks. It was an easy course to look ahead as there were so many controls. Still managed to get caught out at #28 trying to work out where to get down the stairs. In the end, back-tracked the long way around (so maybe 30 secs) lost.

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

Saturday Feb 17 #

10 AM

Orienteering race (Sydney SOS) 14:45 [5] *** 2.89 km (5:06 / km) +32m 4:50 / km
spiked:23/25c shoes: Asics Kayano 22 (Black)

Another fun SOS course. Not as technical as the last few though and didn't lose much time. A few seconds on #12 in the bush and 15 secs on #15 when I didn't read descriptions and ended up on lower level.

2018-02-17 #1a
11 AM

Orienteering tempo 10:00 [3] *** 0.89 km (11:14 / km) +14m 10:25 / km
spiked:13/15c shoes: Asics Kayano 22 (Black)

Control flow training exercise with North Sydney Boys HS kids. Ended up being quite easy as we'd been to most of the controls before so we started mass starting each group.

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

5 PM

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

Friday Feb 16 #

Note
(rest day)

Pulled up pretty sore from last night. Wearing old shoes but 30km on road not good for the legs. Probably last beer run for a while anyway.
6 PM

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

Thursday Feb 15 #

5 PM

Run long 3:25:00 [3] 31.82 km (6:27 / km) +894m 5:39 / km
shoes: Asics Kayano 19

Sydney Brewery Run for Ondrej's farewell.

Ran with Mounty from World Square through to Marrickville via Sydney Park. Then meeting up with Ondrej, Bart, Brooner, Keelan and Chris at Willie The Boatman followed by a run to Batch, Sauce, Grifter, Wayward, Staves, Red Oak and All Hands. Then Mounty and I ran back to St.Leonards and I continued back to Lane Cove North. Don't really remember the run back home. Probably had a beer or 15 too many.

Wednesday Feb 14 #

6 PM

Orienteering race (Sydney Summer Series) 44:24 [5] *** 8.91 km (4:59 / km) +151m 4:36 / km
spiked:25/28c shoes: Asics Kayano 22 (Black)

Hot and humid. Was already drenched with sweat during warm up then never really feeling comfortable during the run. Decided to loop anti-clockwise doing the bush controls first giving me the option to skip out some 10-pointers in the second half. Then realised very early on that I'd definitely be skipping controls so skipped #11 early. Also skipped #5 later on. Lost small bits of time, the most being 15 secs overrunning the small gate between #25 and #20.

2018-02-14

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

Tuesday Feb 13 #

1 PM

Orienteering tempo (Pioneers Memorial Park) 38:15 [4] *** 5.84 km (6:33 / km) +87m 6:06 / km
spiked:25/32c shoes: Brooks Trascend 2

3 x Ultra Sprint courses with many added impassable walls (7.58, 8.38, 14.15). Got caught out a few times.

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

Right glute continues to be sore.
7 PM

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

Monday Feb 12 #

1 PM

Run (Centennial Park) 1:03:00 [3] 11.67 km (5:24 / km) +185m 5:00 / km
shoes: Brooks Trascend 2

6 PM

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

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