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Training Log: andyhill

In the last 7 days:

activity # timemileskm+m
  Run5 4:36:17 24.11(11:28) 38.8(7:07) 4329 /9c100%
  Cycle1 1:11:36 18.66(3:50) 30.03(2:23) 112
  Orienteering1 30:21 3.23(9:23) 5.2(5:50) 14214 /19c73%
  Total6 6:18:14 46.0(8:13) 74.03(5:07) 68623 /28c82%
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Sunday Nov 10 #

7 AM

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

Saturday Nov 9 #

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).

Friday Nov 8 #

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 #

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.

Wednesday Nov 6 #

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.

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Recent Weeks:

Week
Ending
Training hours by intensity
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11
Nov 10
Nov 3
Oct 27
Oct 20
Oct 13

Week
Ending
Training hours by activity
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11
Nov 10
Nov 3
Oct 27
Oct 20
Oct 13

Week
Ending
Training kilometers by activity
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120
Nov 10
Nov 3
Oct 27
Oct 20
Oct 13

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