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Training Log Archive: andyhill

In the 7 days ending May 12, 2012:

activity # timemileskm+m
  Run8 5:31:00 16.94 27.27 545
  Strength and Conditioning3 3:30:00
  Cycle4 3:18:00 38.71(5:07) 62.3(3:11) 863
  Orienteering3 1:42:16 12.78(8:00) 20.56(4:58) 19162 /73c84%
  Total15 14:01:16 68.43 110.13 159962 /73c84%

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Saturday May 12, 2012 #

10 AM

Orienteering race (National League) 20:39 [5] ***** 4.46 km (4:38 / km) +51m 4:23 / km
ahr:177 max:187 spiked:21/26c shoes: Brooks Trance 10

Technical course with a lot of slowing down and too many hesitations. Not fit enough at the moment. Caught Jim Russell about halfway around and didn't gap him too much by the finish. Finished well off the pace.

Run warm up/down 30:00 [2]
shoes: Brooks Trance 10

4 PM

Orienteering race (National League) 45:39 [5] **** 8.06 km (5:40 / km) +57m 5:28 / km
ahr:168 max:180 spiked:22/27c shoes: VJ Interator 2010

Lost 30 secs on no.2 and then 5 minutes on no.10 where I was caught by Ezy, then lost another 2 minutes on no.11 and no.13. From there followed Oliver Mitchell around to finish. I don't remember the last time I had a good middle distance race. Need more practice!

Run warm up/down 30:00 [2]
shoes: VJ Interator 2010

Friday May 11, 2012 #

7 AM

Run (Commute) 55:00 [3] 8.5 km (6:28 / km) +185m 5:50 / km
ahr:122 max:143 shoes: Brooks Inspire

Run from Crows Nest to World Square via Balls Head.
6 PM

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

Thursday May 10, 2012 #

6 AM

Cycle intervals (Centennial Park) 1:42:00 [4] 36.01 km (2:50 / km) +353m 2:42 / km
ahr:122 max:175

Early morning ride with Shane.

Did 3 x laps of Centennial Park - 3.7km (5.56, 6.11, 6.15).
6 PM

Cycle (Commute) 27:00 [3] 6.72 km (4:01 / km) +222m 3:27 / km
ahr:137 max:173

Night ride from World Square to Crows Nest.
7 PM

Run intervals (Drills) 15:00 [3] 2.4 km (6:15 / km)
ahr:123 max:162 shoes: Brooks Cascadia 2008

Did 12 x 100m reps on oval.

Run warm up/down 30:00 [2]
shoes: Brooks Cascadia 2008

Wednesday May 9, 2012 #

7 AM

Run (Commute) 42:00 [3] 7.1 km (5:55 / km) +159m 5:19 / km
ahr:132 max:161 shoes: Brooks Adrenaline ASR

Run from Crows Nest to World Square via Hyde Park.
7 PM

Strength and Conditioning (Norths Leagues) 1:19:00 [1]

Tuesday May 8, 2012 #

7 AM

Cycle (Commute) 36:00 [3] 11.45 km (3:09 / km) +124m 2:59 / km
ahr:125 max:163

Ride from Crows Nest to World Square via a few laps of Barangaroo.
6 PM

Cycle (Commute) 33:00 [3] 8.12 km (4:04 / km) +164m 3:41 / km
ahr:127 max:161

Night ride from World Square to Crows Nest.

Monday May 7, 2012 #

7 AM

Run (Commute) 38:00 [3]
shoes: Brooks Cascadia 2008

Run from Crows Nest to World Square.
5 PM

Run 1:01:00 [3] 9.27 km (6:35 / km) +201m 5:56 / km
ahr:130 max:157 shoes: Brooks Adrenaline ASR

Night around the streets from Crows Nest down to Blues Point around Luna Park under the Harbour Bridge and back through Kirribilli.

Sunday May 6, 2012 #

10 AM

Orienteering race (Metro League) 35:58 [5] *** 8.04 km (4:28 / km) +83m 4:15 / km
ahr:175 max:185 spiked:19/20c shoes: Brooks Trance 10

Pretty easy course at UWS Kingswood. Had been feeling sick when I got up this morning and struggled to get going. Felt better as run went on. Lost about 30 secs on no.10 when I misinterpreted the control description thinking it was on the top of the stone wall. Other than that was clean, had Undy on my tail for most part which kept me on my game. Still finished 90 secs behind Horrocks though.

Run warm up/down 30:00 [2]
shoes: Brooks Trance 10

5 PM

Strength and Conditioning (Norths Leagues) 1:11:00 [1]

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