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Training Log Archive: andyhill

In the 7 days ending Nov 10, 2019:

activity # timemileskm+m
  Run7 6:30:35 32.69(11:57) 52.61(7:25) 7569 /9c100%
  Cycle2 2:13:12 36.54(3:39) 58.81(2:16) 218
  Strength and Conditioning5 1:15:00
  Orienteering1 30:21 3.23(9:23) 5.2(5:50) 14214 /19c73%
  Total14 10:29:08 72.47 116.62 111723 /28c82%

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MoTuWeThFrSaSu

Sunday Nov 10, 2019 #

7 AM

Run long (Burleigh Head NP) 1:52:43 [3] 16.75 km (6:44 / km) +160m 6:25 / km
shoes: 361 Optimus

9 PM

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

Saturday Nov 9, 2019 #

2 PM

Run race (Brisbane Park O Series) 16:22 [1] 1.14 km (14:21 / km) +29m 12:44 / km
spiked:9/9c shoes: Altra Lone Peak 3.5

Easy course with Zach. He was so into it this time around. It was hot and steep, and he just got up from a nap.

Orienteering race (Brisbane Park O Series) 30:21 [5] 5.2 km (5:50 / km) +142m 5:08 / km
spiked:14/19c shoes: Altra Lone Peak 3.5

First of the Park O Series (in the bush). A bit rusty. Spent a whole minute trying to squeeze my SI stick into the hole of the first control as there was a chain put right through the middle of it. Then not such a great route choice to #2 (20 secs), should have gone straight to #5 (20 secs), ran too far past #15 (15 secs), missed the short cut across creek to #17 (15 secs).

Run warm up/down 30:00 [2] 3.0 km (10:00 / km) +50m 9:14 / km
shoes: Altra Lone Peak 3.5

9 PM

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

Friday Nov 8, 2019 #

4 AM

Cycle 1:11:36 [3] 30.03 km (2:23 / km) +112m 2:20 / km

Ride with WSP guys to Currumbin Beach and back.
5 PM

Run intervals (Pizzey Park) 19:42 [4] 3.89 km (5:04 / km)
shoes: Asics Kayano 23

4 x 900m w/100m recoveries on paths, park and trails.

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

Thursday Nov 7, 2019 #

5 PM

Run (Nerang NP) 1:04:46 [3] 9.29 km (6:58 / km) +235m 6:11 / km
shoes: Asics Kayano 23

Single trails including a few new tracks.
9 PM

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

Wednesday Nov 6, 2019 #

5 PM

Run (Azzurra Island) 32:44 [3] 4.73 km (6:55 / km) +8m 6:52 / km
shoes: Asics Kayano 22

Commute from train station to home.
9 PM

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

Tuesday Nov 5, 2019 #

5 AM

Cycle 1:01:36 [3] 28.78 km (2:08 / km) +106m 2:06 / km

Ride with WSP guys to Currumbin Beach and back.
10 AM

Run hills (Mt.Coolum) 29:18 [3] 2.0 km (14:38 / km) +192m 9:54 / km
shoes: Asics Kayano 23

Run up Mt.Coolum in 30+ degree heat. So rocky so pretty much walked back down.

Monday Nov 4, 2019 #

5 PM

Run (Hinterland Reg. Park) 55:00 [3] 8.81 km (6:15 / km) +83m 5:58 / km
shoes: Asics Kayano 22 (Black)

Trail run around Hinterland Regional Park starting in a new location and linking a new track into the main bit. Ended up running along a cycle path at the end for a few extra km.
9 PM

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

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