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Training Log Archive: andyhill

In the 7 days ending Nov 20, 2013:

activity # timemileskm+m
  Run5 5:53:00 34.39 55.34 536
  Strength and Conditioning2 2:55:00 4.78 7.69 147
  Orienteering2 2:14:11 13.44(9:59) 21.63(6:12) 35361 /62c98%
  Cycle2 1:02:00
  Total10 12:04:11 52.61 84.66 103661 /62c98%

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Wednesday Nov 20, 2013 #

7 AM

Cycle (Commute) 31:00 [2]

Crows Nest-World Square
6 PM

Orienteering race (Sydney Summer Series #8) 42:11 [5] *** 9.43 km (4:28 / km) +52m 4:21 / km
spiked:30/30c shoes: Brooks Trance 10

Feeling a little tired today. Sounds like most people had similar route collecting the hospital controls, then the horse paddocks then finishing with the few in the streets and the northern controls. Didn’t lose any time on the course and was 30 secs up after the hospital but Glenn Horrocks smashed me and pulled 2 min on me from then. Can’t explain why, maybe just tired. Again another great course. I’m impressed with the standard this season.

2013-11-20

Run warm up/down 48:00 [2]
shoes: Brooks Trance 10

Various warm ups/downs from train stations

Tuesday Nov 19, 2013 #

7 AM

Cycle (Commute) 31:00 [2]

Crows Nest-World Square
6 PM

Strength and Conditioning (North Sydney) 1:24:00 [1]

Monday Nov 18, 2013 #

5 PM

Run 1:08:00 [3] 12.51 km (5:26 / km) +53m 5:19 / km
shoes: Brooks Adrenaline ASR

Easy run around Centennial Park in the rain.

Sunday Nov 17, 2013 #

7 AM

Run long (Lane Cove NP) 2:09:00 [3] 22.19 km (5:49 / km) +257m 5:30 / km
shoes: Brooks Trance 10

Good run with Ecmo from the wier in Lane Cove NP along the north side of the river to Browns Waterhole then back via Macquarie Uni and the south side of the river. The rain held off but very wet out.

Saturday Nov 16, 2013 #

8 AM

Orienteering intervals 1:32:00 [3] *** 12.2 km (7:32 / km) +301m 6:43 / km
spiked:31/32c shoes: Brooks Adrenaline 7

Sprint O intervals with Brooner on Balls Head and Berry Island. Quite wet out so took it easy through some sections including wading in knee high water around the foreshore. Did 4 x courses about 4-12 min. Finished with 3 x stair reps in Lavender Bay.

Friday Nov 15, 2013 #

1 PM

Run 1:05:00 [3] 13.18 km (4:56 / km) +107m 4:44 / km
shoes: Brooks Adrenaline 7

Run from World Square around Glebe Foreshore, back over Anzac Bridge and around Pyrmont wharves.

Thursday Nov 14, 2013 #

1 PM

Run (Commute) 43:00 [3] 7.46 km (5:46 / km) +119m 5:20 / km
shoes: Brooks Adrenaline ASR

Slow run into work from Crows Nest to World Square.
6 PM

Strength and Conditioning (North Sydney) 1:31:00 [2] 7.69 km (11:50 / km) +147m 10:48 / km

including the commute on the bike

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