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Training Log Archive: andyhill

In the 7 days ending May 27, 2019:

activity # timemileskm+m
  Run7 6:31:00 29.1(13:26) 46.83(8:21) 1544
  Strength and Conditioning6 1:30:00
  Orienteering3 1:13:21 8.02(9:09) 12.9(5:41) 15493 /100c93%
  Cycle1 43:00 10.35(4:09) 16.65(2:35) 66
  Total14 9:57:21 47.46 76.38 176493 /100c93%

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Monday May 27, 2019 #

4 PM

Run (Nerang NP) 47:00 [3] 5.57 km (8:26 / km) +148m 7:27 / km
shoes: 361 Optimus

Easy single trails. Left calf a bit twingy.
9 PM

Strength and Conditioning (Burleigh Waters) 15:00 [1]

Sunday May 26, 2019 #

10 AM

Orienteering race (QLD Sprint Champs) 16:21 [5] *** 3.44 km (4:45 / km) +36m 4:31 / km
spiked:16/20c shoes: Asics Kayano 23

Fast course through open bush and buildings for first 5 minutes, then it suddenly got into more technical buildings. Lost small bits of time but most only 5 or 10 secs or so. All due to trying to run too fast.

#4 (5 secs) - came into wrong side of ramp switchbacks
#6 (10 secs) - route choice around building was longer
#9 (10 secs) - tricky technical underpasses in buildings and hit a dead-end
#13 (10 secs) - missed the entry going under the building and had to run around

Finished 2nd in M21E by 4 seconds, looks like I was ahead with 100m to go. 20s were faster anyway.

2019-05-26

https://eventor.orienteering.asn.au/Events/ResultL...

Run warm up/down 30:00 [3] 3.0 km (10:00 / km) +100m 8:34 / km
shoes: Asics Kayano 23

A proper warm up, trying to stretch out niggly calf.
4 PM

Cycle (Azzurra Island) 43:00 [3] 16.65 km (2:35 / km) +66m 2:32 / km

9 PM

Strength and Conditioning (Burleigh Waters) 15:00 [1]

Saturday May 25, 2019 #

8 AM

Run hills (Springbrook NP) 2:14:00 [3] 11.98 km (11:11 / km) +860m 8:14 / km
shoes: Asics Kayano 22 (Black)

Run from Tallebudgera Creek up the Cream Track to Goomoolahra Lookout and back. Great long single trail with a relentless climb in rainforest.
9 PM

Strength and Conditioning (Burleigh Waters) 15:00 [1]

Friday May 24, 2019 #

6 AM

Run (Burleigh Head NP) 1:05:00 [3] 9.93 km (6:33 / km) +210m 5:55 / km
shoes: 361 Optimus

Easy run around Burleigh Ridge, Headland and Beach.

Thursday May 23, 2019 #

8 AM

Orienteering tempo (Broadwater Parklands) 31:00 [4] *** 5.85 km (5:18 / km) +68m 5:00 / km
spiked:43/44c shoes: Asics Kayano 22 (Black)

2 x Sprint courses.

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

From the car mechanic and back
9 PM

Strength and Conditioning (Burleigh Waters) 15:00 [1]

Wednesday May 22, 2019 #

4 PM

Orienteering tempo (Griffith University) 26:00 [3] *** 3.61 km (7:12 / km) +50m 6:44 / km
spiked:34/36c shoes: Asics Kayano 23

2 x Sprint courses. Have so much trouble reading the detail on this technical map. Very slow too, not going to be much sprinting at the Qld Sprint Champs this weekend.

Run warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Asics Kayano 23

9 PM

Strength and Conditioning (Burleigh Waters) 15:00 [1]

Tuesday May 21, 2019 #

4 PM

Run (Hinze Dam) 55:00 [3] 8.35 km (6:35 / km) +226m 5:48 / km
shoes: Asics Kayano 22 (Black)

Run from Hinze Dam around mtb single trails.
9 PM

Strength and Conditioning (Burleigh Waters) 15:00 [1]

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