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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andyhill

In the 7 days ending Sep 28, 2013:

activity # timemileskm+m
  Orienteering3 3:24:16 20.74(9:51) 33.37(6:07) 45542 /53c79%
  Cycle4 3:13:00 29.3(6:35) 47.15(4:06) 799
  Run4 2:36:00 6.41 10.32 38
  Strength and Conditioning1 1:20:00
  Total10 10:33:16 56.45 90.84 129242 /53c79%

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Saturday Sep 28, 2013 #

11 AM

Orienteering race (Aust Sprint Champs) 18:26 [5] *** 3.5 km (5:16 / km) +50m 4:55 / km
spiked:22/27c shoes: Brooks Trance 10

Good little course around Canberra Grammar School with lots of short legs amoungt the technical detail. Didn’t lose any large chunks of time, maybe 5-10 secs on a number of controls. As usual with sprints just too hesitant, I should learn to just be more aggresive. Result wasn’t as slow as the run felt with 20th place in elites, 3 min behind the leaders. And more importantly, 1 sec ahead of Steveo to be the counting Stinger :)

2013-09-27 #1b

Run warm up/down 30:00 [3]

Friday Sep 27, 2013 #

12 PM

Run (Pyrmont) 44:00 [2]

Thursday Sep 26, 2013 #

7 AM

Cycle (Commute) 35:00 [2] 9.09 km (3:51 / km) +152m 3:33 / km

Crows Nest-World Square
5 PM

Cycle 1:36:00 [3] 20.41 km (4:42 / km) +361m 4:19 / km

MTB ride with Aaron McK around Hornsby MTB Park. It's a good little 2.5km course. It's supposed to be getting another 2.5km extension soon.

Wednesday Sep 25, 2013 #

7 AM

Cycle (Commute) 34:00 [2] 8.82 km (3:51 / km) +132m 3:35 / km

Crows Nest-World Square
6 PM

Orienteering intervals (Sydney Park) 1:21:00 [4] 13.19 km (6:08 / km) +109m 5:54 / km
shoes: Brooks Cascadia 2008

Sprint O training with Brooner, Ondrej, Halvor, Matt McG and Mark Shingler. Did 2 x short courses head-to-head.

Tuesday Sep 24, 2013 #

7 AM

Cycle (Commute) 28:00 [2] 8.83 km (3:10 / km) +154m 2:55 / km

Crows Nest-World Square
5 PM

Strength and Conditioning (North Sydney) 1:20:00 [2]

Monday Sep 23, 2013 #

12 PM

Run (Pyrmont) 52:00 [3] 10.32 km (5:02 / km) +38m 4:57 / km
shoes: Brooks Cascadia 2008

Sunday Sep 22, 2013 #

11 AM

Orienteering race (NSW Champs) 1:44:50 [5] *** 16.68 km (6:17 / km) +296m 5:46 / km
spiked:20/26c shoes: VJ Interator 2010

Started ok through first 9 controls and didn't lose much time, just a little slow. Then took the long road option to no.10 where Greg Barbour had caught me 2 minutes. We ran together till no.12 but I was just to the right of it then kept going further away from the control. Lost 4 min then was scrappy to no.13 and got caught by Shep and Steve going to no.14. We ran the next bit together but then Shep hammered us up the hill to no.19 and that was the last we saw of him. The last half hour of the course ran with Steve. Finished in 6th, 17 min down on Shep, 10 min down on Macey.

2013-09-22

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

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