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Training Log Archive: andyhill

In the 7 days ending Aug 13, 2017:

activity # timemileskm+m
  Run8 8:57:00 50.72(10:35) 81.62(6:35) 1353
  Strength and Conditioning4 1:55:00
  Orienteering1 29:18 2.91(10:05) 4.68(6:16) 17619 /20c95%
  Total12 11:21:18 53.62 86.3 152919 /20c95%

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MoTuWeThFrSaSu

Sunday Aug 13, 2017 #

10 AM

Run long 1:42:00 [3] 16.09 km (6:20 / km) +285m 5:49 / km
shoes: Brooks Trascend 2

Loop around Boronia Park and Blackman Park with an extra bit around Huntleys Cove. Almost stepped on a Red Belly 5 min from home.
4 PM

Strength and Conditioning (Lane Cove North) 50:00 [1]

Gym

Saturday Aug 12, 2017 #

10 AM

Orienteering race (Sydney SOS #4) 29:18 [5] *** 4.68 km (6:16 / km) +176m 5:16 / km
spiked:19/20c shoes: Asics Kayano 22

Nice area, mostly tracks with a bit of bush bashing. Tough start with a 150m climb. Good run, didn't lose much more than 10 secs on any control.

2017-08-12

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

4 PM

Run (Fairyland) 42:00 [3] 5.89 km (7:08 / km) +225m 5:59 / km
shoes: Asics Kayano 20

Friday Aug 11, 2017 #

5 PM

Run 1:00:00 [3] 9.23 km (6:30 / km) +231m 5:47 / km
shoes: Brooks Trascend 2

Run through Ferndale then over to Artarmon Reserve to Crows Nest. Getting quite dark on the trails.
6 PM

Strength and Conditioning (Lane Cove North) 15:00 [1]

Thursday Aug 10, 2017 #

7 AM

Run (Blue Gum Creek) 1:24:00 [3] 11.99 km (7:00 / km) +277m 6:17 / km
shoes: Asics Kayano 22

Hilly trail run up Blue Gum Creek to Chatswood then back down into Ferndale and Stringybark Park. Hands frozen so needed to stop a few times to warm them up.
6 PM

Strength and Conditioning (Lane Cove North) 15:00 [1]

Wednesday Aug 9, 2017 #

12 PM

Run hills (Pyrmont) 42:00 [4] 5.25 km (8:00 / km) +142m 7:03 / km
shoes: Asics Kayano 19

9 reps then a tempo beer Stairs with Mounty. Quarrymans was closed for filming but Beer De Luxe was great sitting outside next to the water.

Run warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Kayano 22 (Black)

Tuesday Aug 8, 2017 #

3 PM

Run intervals (Pyrmont) 29:00 [4] 5.84 km (4:58 / km) +67m 4:42 / km
shoes: Asics Kayano 22 (Black)

10 x 400

Run warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: Asics Kayano 22 (Black)

6 PM

Strength and Conditioning (Lane Cove North) 35:00 [1]

Gym with Zach.

Monday Aug 7, 2017 #

1 PM

Run intervals (Centennial Park) 58:00 [4] 10.33 km (5:37 / km) +126m 5:18 / km
shoes: Asics Kayano 22 (Black)

100-200-400-600-800-1km-800-600-400-200-100 followed by same recoveries on trails, terrain and park.

Run warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Asics Kayano 22 (Black)

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