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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andyhill

In the 7 days ending Mar 20, 2011:

activity # timemileskm+m
  Run5 4:14:00
  Cycle4 3:58:00
  Rogaine1 2:56:0067 /73c91%
  Strength and Conditioning2 2:02:00
  Orienteering2 1:20:41 3.73 6.036 /42c85%
  Total12 14:30:41 3.73 6.0103 /115c89%

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Sunday Mar 20, 2011 #

9 AM

Orienteering race (Sydney Metro League) 34:00 [5] *** 6.0 km (5:40 / km)
ahr:169 max:180 spiked:12/13c shoes: Brooks Trance 8

Very wet race at Harrington Park. Unfortunately, map was mostly streets and paths. No.5 was 100m in the wrong place but I got lucky and found it early. I lost time on the last when I couldn't find it in the circle, not sure if it was in the right place - otherwise good run.

Run warm up/down 30:00 [3]
shoes: Brooks Adrenaline 6

Various warm ups/downs throughout the day.
3 PM

Rogaine race (MiniGaine) 2:56:00 [5] ***
ahr:147 max:170 spiked:67/73c shoes: Brooks Adrenaline 6

Rogaine with Mounty at Lane Cove NP with a large orienteering map. Great way to kill a 3hr run. Time went very quickly. Didn't have much of a turnaround after getting back from Metro League so planning could have been a little better maybe.

Another wet run collecting most controls in the western portion of the map and then skipping the whole north-east corner. Probably could have gone a bit harder as we were both taking it a bit too easy for first half. Achilles in both legs got really painful about half hr from finish so we had to slow down a bit through Macquarie Uni. Not sure what it was but the older shoes went straight in the bin after, hope the tendonitis is not coming back. Lucky still got a stash of untouched Brooks from last year. Finished with 4320 points.

Saturday Mar 19, 2011 #

9 AM

Strength and Conditioning (Norths Leagues) 1:08:00 [1]

12 PM

Cycle 1:45:00 [3]
ahr:121 max:160

Ride with Ben from Crows Nest to Manly and back in the rain.

Friday Mar 18, 2011 #

1 PM

Run 1:33:00 [3]
ahr:108 max:145 shoes: Brooks Adrenaline 6

Easy run through Botanical Gardens, Barangaroo, Darling Harbour. Stopped a couple of times to stretch.

Thursday Mar 17, 2011 #

2 PM

Run 50:00 [3]
ahr:125 max:138 shoes: Brooks Adrenaline ASR

Run from Curl Curl Beach to Dee Why Beach and back.
6 PM

Cycle intervals (Centennial Park) 36:00 [4]
ahr:148 max:182

Did 3 hard laps and 2 rolling half laps with Shane and Ben. Much faster times today.

(6.01, 5.55, 6.00)

Cycle warm up/down 36:00 [3]

From and to World Square.

Wednesday Mar 16, 2011 #

6 PM

Orienteering race (Sydney Summer Series) 46:41 [5] ***
ahr:168 max:183 spiked:24/29c shoes: Brooks Trance 8

O at Hunters Hill. For the first time we got our maps after we started for the score event plus the SI. I started out east just getting every control I could (1, 2, 16, 7, 24, 25, 6, 17, 29), I lost a few seconds on quite a few controls as I don't think they're exactly in the right place and some were very hidden. From the eastern controls crossed the bridge and collected all the southern controls (4, 23, 29, 28, 9, 14, 27, 5, 10) to the far west (8, 21, 13, 26) and back through the bush controls near the finish (18, 30, 15, 19, 11, 3, 12), just missing no.22. Happy with route choice in the end and was well clear of 2nd - 50 points. Shows the new format cancels out the good runners who can't necessarily orienteer.

Run warm up/down 30:00 [3]
shoes: Brooks Trance 8

Tuesday Mar 15, 2011 #

7 AM

Cycle (Commute) 28:00 [3]
ahr:114 max:149

Ride Crows Nest to World Square.
7 PM

Run intervals (Crows Nest) 21:00 [4]
ahr:130 max:162 shoes: Brooks Adrenaline ASR

Did 16 x 100m drills on oval.

Run warm up/down 30:00 [3]
shoes: Brooks Adrenaline ASR

Warm up/down via Cammeray Golf Course with a couple of clubs to practice before comp on Friday.

Monday Mar 14, 2011 #

5 PM

Cycle (Commute) 33:00 [3]
ahr:114 max:154

Ride from World Square to Crows Nest.
7 PM

Strength and Conditioning (Norths Leagues) 54:00 [1]

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