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Training Log Archive: andyhill

In the 7 days ending Feb 8, 2015:

activity # timemileskm+m
  Run6 7:15:00 36.87 59.33 1261
  Orienteering3 2:40:33 12.31 19.81 26138 /44c86%
  Strength and Conditioning4 1:52:00
  Total12 11:47:33 49.18 79.14 152238 /44c86%

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MoTuWeThFrSaSu

Sunday Feb 8, 2015 #

10 AM

Strength and Conditioning (St.Leonards) 1:07:00 [1]

5 PM

Orienteering race (Sydney Sprint Series #4) 24:35 [5] *** 4.05 km (6:04 / km) +35m 5:49 / km
spiked:9/15c shoes: Asics Kayano 19 (2)

Feeling rubbish and very tired in the warm up. Luckily the course wasn't super fast. Lost loads of small amounts of time plus 2 min on no.9. Had a couple attempts trying to get through the 'light' green which shoulda been mapped as dark. Eventually gave up and went around the track. Finished well down as expected, 3 min behind Tobby.

Orienteering warm up/down 30:00 [3]
shoes: Asics Kayano 19 (2)

Back out on the course

Saturday Feb 7, 2015 #

8 AM

Run long (Berowra to Pymble) 3:22:00 [3] 28.77 km (7:01 / km) +780m 6:11 / km
shoes: Asics Kayano 19 (2)

Run with Mounty, Josh, Steve R and Bull from Berowra down towards Crosslands then up the rough track to Mt.Ku-Ring-Gai. Pretty tough going through there. We then headed down to Apple Tree Bay for an icey pole then around through Bobbin Head and Warrimoo Track to St.Ives. Had a crack at trying to run the Darri Track but lost it and was too tired to try and find it again so did the last bit on the road instead. After 3.15, Mounty suggested we do the obligatory 400m time trial as we passed an athletics track. I was feeling very tired by then but managed to pull out a 47 sec 300m (track was short). Overall pace was pretty good and ended up being probably the hardest run this Summer. Absolutely wrecked all afternoon.

Friday Feb 6, 2015 #

7 AM

Run (Commute) 53:00 [2] 8.91 km (5:57 / km) +132m 5:32 / km
shoes: Brooks Adrenaline 7

Greenwich-World Square
8 PM

Strength and Conditioning 15:00 [1]

Thursday Feb 5, 2015 #

7 AM

Run hills (Balls Head ) 56:00 [3] 5.78 km (9:41 / km) +208m 8:13 / km
shoes: Brooks Cascadia 2010

Did 12 x stair reps near Balls Head.
6 PM

Orienteering (Middle Head) 59:00 [3] 6.56 km (9:00 / km) +89m 8:25 / km
shoes: Brooks Cascadia 2010

Ran around new map checking out features. There's still a few issues with the map.

-don't have access to the NPWS bit yet but extensive paperwork has been completed. Sydney Harbour Trust bit is sorted so at least we have half a map.
-1:4000 is not large enough, the forts are so damn hard to read
-the underground sections are going to confuse the hell competitors
-there will be so many chances for competitors to 'cheat'. The fort walls can easily be climbed. Will probably have to man them.
-and the naked men in the bushes will always be there.

Wednesday Feb 4, 2015 #

6 PM

Orienteering race (Sydney Summer Series #18) 46:58 [5] *** 9.2 km (5:06 / km) +137m 4:45 / km
spiked:29/29c shoes: Asics Kayano 19 (2)

Really feeling the tiredness in racing at the moment with the heavy workload but working towards the bigger picture in 6FT. Not sure if my route was the best option. Started with 8, 27 then through the tunnel around Northwood before heading north through the golf course up to the Pacific Hwy then back through Lane Cove Bushland. Got all but no.1, 1.58 over so 570 points. Steve R-590, Ondrej-580. Good course.

Run warm up/down 30:00 [2]
shoes: Asics Kayano 19 (2)

Tuesday Feb 3, 2015 #

6 PM

Run intervals (Pyrmont) 56:00 [3] 10.87 km (5:09 / km) +41m 5:03 / km
shoes: Brooks Adrenaline 7

Did 6 x 1km reps around the wharves. Feeling tired.
8 PM

Strength and Conditioning (Greenwich) 15:00 [1]

Monday Feb 2, 2015 #

6 PM

Run 38:00 [3] 5.0 km (7:36 / km) +100m 6:55 / km
shoes: Brooks Cascadia 2010

Easy run in the rain around Lane Cove Bushland Reserve.
8 PM

Strength and Conditioning (Greenwich) 15:00 [1]

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