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Training Log: andyhill

In the last 7 days:

activity # timemileskm+m
  Run6 7:35:18 48.9(9:19) 78.69(5:47) 125914 /20c70%
  Orienteering1 19:52 2.58(7:42) 4.15(4:47) 6516 /19c84%
  Strength and Conditioning1 17:00
  Total8 8:12:10 51.47 82.84 132430 /39c76%
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Wednesday Aug 23 #

1 PM

Run (Field Of Mars) 1:08:00 [3] 10.99 km (6:11 / km) +234m 5:36 / km
shoes: Brooks Trascend 2

Tuesday Aug 22 #

1 PM

Run intervals (Pyrmont) 27:00 [4] 5.83 km (4:38 / km) +10m 4:36 / km
shoes: Asics Kayano 22 (Black)

Run warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Asics Kayano 22 (Black)

Monday Aug 21 #

10 AM

Strength and Conditioning (Lane Cove North) 17:00 [1]

Gym with Zach.
1 PM

Run long (LCN to Alexandria) 1:34:00 [3] 17.89 km (5:15 / km) +280m 4:52 / km
shoes: Brooks Trascend 2

Logistics run on Blackman Park trails then road through Drummoyne, Glebe, Newtown to Alexandria where Nubo was and conveniently The Rocks Brewery.

Sunday Aug 20 #

10 AM

Run race (NSW State League #11a) 16:18 [5] 3.74 km (4:21 / km) +55m 4:04 / km
spiked:14/20c shoes: Asics Kayano 22

Legs feeling heavy from long run previous day. Add to that my general lack of speed and hesitations put me well behind. Lost small bits of time on #1 (10 secs) took a while to find route through building, #4 (10 secs) looking too high, #8 (10 secs) turned a junction too early, #9 (10 secs) route choice, #10 (5 secs) hesitations, #20 (5 secs) didn't immediately see passage through building.

2017-08-20 #1
1 PM

Orienteering race (NSW State League #11b) 19:52 [5] 4.15 km (4:47 / km) +65m 4:26 / km
spiked:16/19c shoes: Asics Kayano 22

Found it hard to get going again. Really feeling stiff from the previous day's long run, the long gap between races and probably the couple beers I had between races. Lost time on #7 (15 secs) misread route, #15 (10 secs) route choice, #16 (10 secs) read control top not bottom.

Saturday Aug 19 #

9 AM

Run long (LCN to Manly) 2:21:00 [3] 23.45 km (6:01 / km) +419m 5:31 / km
shoes: Asics Kayano 22

Run from Lane Cove North through Stringybark Creek, Tunks Park, Beauty Point, Spit to Manly. Felt much better than the past couple days.

Friday Aug 18 #

11 AM

Run (Blue Gum Creek) 1:19:00 [3] 12.79 km (6:11 / km) +261m 5:36 / km
shoes: Innov-8 X-Talon 212

Very windy with branches falling off trees so restricted time on trails. Looped up through Blue Gum Creek and back through Ferndale Park.

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