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Training Log Archive: andyhill

In the 7 days ending Sep 20:

activity # timemileskm+m
  Run7 8:29:30 38.39(13:16) 61.79(8:15) 1890
  Orienteering3 2:00:12 11.4(10:33) 18.34(6:33) 13750 /54c92%
  Strength and Conditioning5 1:15:00
  Total14 11:44:42 49.79 80.13 202750 /54c92%

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Sunday Sep 20 #

10 AM

Orienteering tempo (Pizzey Park) 1:36:33 [4] *** 14.09 km (6:51 / km) +88m 6:39 / km
spiked:20/22c shoes: Asics Kayano 24

Run to Pizzey Park, then ran the Gold Coast Club Event (only one that ran the 4km long), collect controls, then run home. Feeling very tired.
7 PM

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

Saturday Sep 19 #

6 AM

Run (Springbrook NP) 1:44:20 [3] 13.16 km (7:56 / km) +595m 6:28 / km
shoes: Altra Lone Peak 3.5

Trail run with Rhys from Apple Tree Park down to the Purling Brook circuit and back including a solid effort up the hill back up to Apple Tree Park.
2 PM

Orienteering race (Qld Sprint Champs) 16:09 [5] *** 3.37 km (4:48 / km) +34m 4:34 / km
spiked:19/21c shoes: Asics Kayano 24

Legs were feeling very tired for this. Lost time at #2 (15 secs) mapped wrong so I suspect most would have had the same problem and #3 (20 secs) overran turnoff and a few other minor hesitations. Surprisingly ended up winning M21A after the two top guys Simeon and Riley mispunched and the top 6 sprinters ran M20A.
3 PM

Orienteering race (Qld Sprint Champs) 7:30 [1] *** 0.88 km (8:31 / km) +15m 7:51 / km
spiked:11/11c shoes: Asics Kayano 24

Ran with Zach around the M/W10-N course passing Archie halfway around. Archie was doing his best to keep up finishing not far behind and drenched in sweat.

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

Friday Sep 18 #

4 PM

Run (Burleigh Head NP) 44:48 [3] 5.35 km (8:22 / km) +200m 7:03 / km
shoes: Asics Kayano 23

Easy hilly trail run in the rain around Burleigh Ridge and Head.
7 PM

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

Thursday Sep 17 #

Event: Upper Kedron
 
4 PM

Run intervals (Varsity Lakes) 1:25:00 [4] 13.24 km (6:25 / km) +38m 6:20 / km
shoes: Asics Kayano 24

13 x 1km reps with standing rests. Interrupted by work calls.

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

Wednesday Sep 16 #

5 PM

Run hills (Bonogin Valley) 58:47 [3] 6.42 km (9:09 / km) +438m 6:50 / km
shoes: Asics Kayano 23

Up Serpent's Tail and back.
7 PM

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

Tuesday Sep 15 #

7 AM

Run hills (Miami Headland) 1:20:00 [3] 8.87 km (9:01 / km) +252m 7:54 / km
shoes: Asics Kayano 23

16 x 10-60 sec reps.
7 PM

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

Monday Sep 14 #

4 PM

Run (Springbrook NP) 1:16:35 [3] 8.75 km (8:45 / km) +367m 7:14 / km
shoes: Altra Lone Peak 3.5

Trail run around Purling Brook Fall circuit with an out-and-back to the bottom creek.
7 PM

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

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