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Training Log: andyhill

In the last 7 days:

activity # timemileskm+m
  Run5 5:30:00 29.4(11:13) 47.32(6:58) 1051
  Orienteering1 45:00 4.53(9:56) 7.29(6:10) 13916 /18c88%
  Strength and Conditioning1 15:00
  Total6 6:30:00 33.93 54.61 119016 /18c88%
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Friday Jun 23 #

4 PM

Run hills (Heaton Gap) 56:00 [4] 6.0 km (9:20 / km) +376m 7:06 / km
shoes: Brooks Trascend 2

Ran the old time trial up to Heaton Lookout except I only did the second steep part (15.54). Had a burger, chips and a couple beers just before so had a massive stitch for last bit. Legs were burning by then anyway.

Wednesday Jun 21 #

7 AM

Run long (Blackman Park) 1:44:00 [3] 15.59 km (6:40 / km) +343m 6:01 / km
shoes: Brooks Trascend 2

Early morning run through Lane Cove Bushland, Blackman Park, Stringbark Creek then back through Ferndale Park. Had to stop a few times to warm up my frozen hands.

Tuesday Jun 20 #

1 PM

Run hills (Pyrmont) 36:00 [3] 3.89 km (9:15 / km) +135m 7:53 / km
shoes: Asics Kayano 19

17 x stair reps

Run warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Asics Kayano 19

Monday Jun 19 #

1 PM

Run intervals 44:00 [4] 9.84 km (4:28 / km) +197m 4:04 / km
shoes: Asics Kayano 19

10 x 800m reps w/200m recoveries around Barangaroo, Opera House, Mrs.Macquaries Chair

Run warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Asics Kayano 19

Sunday Jun 18 #

10 AM

Orienteering race (WHO Club Event) 45:00 [5] *** 7.29 km (6:10 / km) +139m 5:38 / km
spiked:16/18c shoes: Asics Kayano 22 (Black)

Score event mostly on rocky bush trails with some bush and street legs. Cruised the first 30 min then realised I'd struggle to get back in time so had to push hard for last 15 min to time it to the second.

Run warm up/down 30:00 [3] 5.0 km (6:00 / km)

6 PM

Strength and Conditioning 15:00 [1]

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