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Training Log Archive: andyhill

In the 7 days ending Jan 8, 2017:

activity # timemileskm+m
  Run7 10:01:00 50.49 81.26 1646
  Orienteering4 2:30:15 13.82(10:52) 22.24(6:45) 28168 /93c73%
  Strength and Conditioning5 1:39:00 0.99 1.6
  Total13 14:10:15 65.31 105.1 192768 /93c73%

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Sunday Jan 8, 2017 #

6 PM

Orienteering race (Sydney Sprint Series #1) 15:38 [5] 3.26 km (4:48 / km) +60m 4:23 / km
shoes: Asics Kayano 22 (Black)

Felt flat and tired warming up and generally throughout the Sprint. 1st control had couple go’s at sticking SI in but wasn’t recorded, although light on my SI was working. Didn’t lose much time on course just a few seconds leaving #5 wrong direction and looks like I missed best route to #8 through light green 15 secs. Rolled ankle through bush leaving #12 but was able to run through it. Pulled up very sore once cooled down about 20 min after run.

Run warm up/down 30:00 [3]

Saturday Jan 7, 2017 #

8 AM

Run long (Lane Cove NP) 3:08:00 [3] 27.19 km (6:55 / km) +585m 6:15 / km
shoes: Asics Kayano 22

Run with Mounty from his new pad in Pymble. Kind of made it up on the run starting through Blackbutt Reserve then looped around Pennant Hills Park and then the last hour trying to link pieces of bush together through Twin Creeks Reserve and Sheldon Forest back to Pymble which actually worked out quite well (if we didn’t keep going the wrong way). Pretty hot and feeling really tired in the last hour. Nice beer and the balcony afterwards.
7 PM

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

Friday Jan 6, 2017 #

8 AM

Run (Manns Point) 57:00 [3] 8.39 km (6:48 / km) +226m 5:59 / km
shoes: Brooks Trascend 2

3 PM

Strength and Conditioning (St.Leonards) 39:00 [1] 1.6 km (24:22 / km)

Thursday Jan 5, 2017 #

9 AM

Run long (Castlecove) 2:13:00 [3] 18.29 km (7:16 / km) +429m 6:31 / km
shoes: Brooks Trascend 2

Slow run from Greenwich through Middle Cove, Castle Cove but was feeling pretty low on energy so headed back on streets through Chatswood. So humid.

Wednesday Jan 4, 2017 #

7 PM

Orienteering race (Sydney Summer Series #14) 44:34 [5] *** 10.69 km (4:10 / km) +122m 3:57 / km
spiked:30/30c shoes: Asics Kayano 22

Tried to maintain 4 min/km as I thought that's where Steve would be (4.02 in the end). Maintained it for most part but not where the hills were. About 300-400m off optimum route but couldn't have done much better for course I had.

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

9 PM

Strength and Conditioning (Greenwich) 15:00 [3]

Tuesday Jan 3, 2017 #

9 AM

Orienteering (Westmead Hospital) 1:10:00 [3] *** 4.8 km (14:35 / km) +22m 14:15 / km
spiked:2/23c shoes: Brooks Trascend 2

Started running a course I set for the Sprint Series but there were too many mapping issues, so ended up doing more mapping than running.
4 PM

Orienteering (Gladesville Hospital) 20:03 [4] *** 3.49 km (5:45 / km) +77m 5:10 / km
spiked:36/40c shoes: Brooks Trascend 2

Sprint course I had from about 6 months ago. Finally got round to doing it.

Run warm up/down 30:00 [2] 4.0 km (7:30 / km)

7 PM

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

Monday Jan 2, 2017 #

8 AM

Run long (Garigal NP) 2:13:00 [3] 20.39 km (6:31 / km) +406m 5:56 / km
shoes: Asics Kayano 22

Run with Mounty from Lindfield around Two Creeks then slow going overgrown track to Governor Phillip, around to Roseville Bridge and looped back to Lindfield. Legs feeling tired.
7 PM

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

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