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Training Log Archive: andyhill

In the 7 days ending Mar 29, 2013:

activity # timemileskm+m
  Run5 3:43:00 14.25 22.94 235
  Cycle3 2:24:00 10.36 16.67 347
  Strength and Conditioning2 1:54:00
  Orienteering3 1:38:24 8.76 14.1 15362 /69c89%
  Total10 9:39:24 33.37 53.71 73562 /69c89%

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Friday Mar 29, 2013 #

Event: Easter 2013
 
11 AM

Orienteering race (Australian 3-Days) 21:29 [5] *** 4.14 km (5:11 / km) +44m 4:56 / km
spiked:23/27c shoes: Brooks Trance 10

Prologue. La Trobe University Bendigo. Overall too slow and hesitant. Lost a minute on the last of the bush controls no. 7 ending up way too far right. Also lost 15 secs on a dead end after the spectator controls going to no.18. A few other 5 sec route choice errors. Finished well down, 4 min behind the leaders in 24th.

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

Thursday Mar 28, 2013 #

12 PM

Cycle (Commute) 1:24:00 [2]

Wednesday Mar 27, 2013 #

7 AM

Cycle (Commute) 30:00 [2] 8.34 km (3:36 / km) +182m 3:15 / km

Ride from Crows Nest to World Square.
6 PM

Orienteering race (Sydney Summer Series) 44:42 [5] *** 9.96 km (4:29 / km) +109m 4:15 / km
spiked:29/29c shoes: Brooks Trance 10

Final Summer Series of the season at Macquarie University. The inside of my bad ankle is still sore but overall improved a lot the last couple of days. Clean run, slightly longer route choice than others. Got all controls but no.5 in 44.42, Steve Ryan got all in 41.40, Glenn Horrocks-43.

Run warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Brooks Trance 10

Tuesday Mar 26, 2013 #

7 AM

Cycle (Commute) 30:00 [2] 8.33 km (3:36 / km) +165m 3:17 / km

Ride from Crows Nest to World Square. Ankle still swollen but feeling much better today.
6 PM

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

Monday Mar 25, 2013 #

Note
(injured)

Ankle sore
6 PM

Strength and Conditioning (North Sydney) 39:00 [1]

Sunday Mar 24, 2013 #

10 AM

Orienteering race (Metro League) 32:13 [5] ***
spiked:10/13c (injured) shoes: Brooks Cascadia 2010

Started off ok and catching a few runners early including Brooner 3 min. who had stuffed no.1. Lost 20 secs on no.3 being too far north then sprained ankle on the approach to no.6. Had to sit down just after for about 30 secs then tried to go again but realised my tape had ripped right through. I then pulled off my other shoe and unstrapped my right ankle and retaped by bad left. After that slowed right up to ensure I didn't go over again. Matt Hill caught me and pretty much took it very easy running behind a pack till the end. I was able to keep up as they weren't very clean. Big problem now is will my ankle be ready for Easter.

Run warm up/down 30:00 [2]
shoes: Brooks Cascadia 2010

Saturday Mar 23, 2013 #

10 AM

Run 1:18:00 [3] 11.01 km (7:05 / km) +189m 6:31 / km
shoes: Brooks Cascadia 2010

Run with Amy from Crows Nest around Berry Island then I continued on around Balls Head. Hot today.
6 PM

Run intervals (Cammeray) 55:00 [3] 8.93 km (6:10 / km) +46m 6:00 / km
shoes: Brooks Trance 10

Run in the rain. Did 15 x 100m drills on oval in the middle.

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