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Training Log Archive: andyhill

In the 7 days ending Feb 25, 2016:

activity # timemileskm+m
  Run7 6:51:00 41.95(9:48) 67.51(6:05) 955
  Strength and Conditioning5 2:05:00
  Orienteering2 1:00:01 7.85(7:39) 12.63(4:45) 22346 /49c93%
  Total11 9:56:01 49.8 80.14 117846 /49c93%

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Thursday Feb 25, 2016 #

6 PM

Run 50:00 [3] 7.7 km (6:30 / km) +169m 5:51 / km
shoes: Asics Kayano 20

Run with Shep through Lane Cove Bushland, Berry Island and Badangi Reserve.
7 PM

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

Wednesday Feb 24, 2016 #

7 PM

Orienteering race (Sydney Summer Series #21) 43:47 [5] *** 9.14 km (4:47 / km) +150m 4:26 / km
spiked:29/29c shoes: Asics Kayano 20

Feeling a bit sluggish and tired in the heat. Really hanging for a rest week which I'll do after MetroGaine. Pretty much same course as everyone else. Couldn't decide to get #4 or not, but decided against it and then cruised the last 10 minutes to the finish. Would have been late if I decided to get it. Got 590 same as Ondrej, Steve R, Unsquashable, Richard Morris but James McQ got em all in 44.29.

Run warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Asics Kayano 20

Tuesday Feb 23, 2016 #

12 PM

Run 1:01:00 [3] 11.49 km (5:19 / km) +108m 5:04 / km
shoes: Asics Kayano 20

Run to Central to meet Shep then we ran around Glebe Foreshore, over Anzac Bridge and back through Pyrmont.
8 PM

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

Monday Feb 22, 2016 #

5 PM

Run (Commute) 41:00 [3] 10.42 km (3:56 / km) +187m 3:37 / km
shoes: Brooks Adrenaline 7

Run from North Sydney to Greenwich via Tunks Park.
6 PM

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

Sunday Feb 21, 2016 #

8 AM

Strength and Conditioning (St.Leonards) 1:05:00 [3]

6 PM

Orienteering race (Sydney Sprint Series #7) 16:14 [5] *** 3.49 km (4:39 / km) +73m 4:13 / km
spiked:17/20c shoes: Innov-8 X-Talon 212

Strapped both ankles a lot as they were feeling quite sore today. They didn't feel too bad once warmed up on the run though. Lost time on #3 too short (15 secs) and #4 followed unmapped rockline too far west (40 secs). Going round oval to finish would have also saved a few seconds. That's now the last 3 x Summer Series and 2 x Sprints a big error has been costly. Gotta cut em out.

Finished 4th 1 min behind Aidan, 30 secs behind Brooner and 3 sec behind Toby.

Run warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: Innov-8 X-Talon 212

Saturday Feb 20, 2016 #

6 PM

Run intervals (Lane Cove Bushland) 52:00 [3] 7.84 km (6:38 / km) +147m 6:04 / km

Did 20 x 1 min reps on bush trails. Both ankles feeling very sore after rolling the right ankle 4 times and left ankle 1 time during last night's long run.

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

Friday Feb 19, 2016 #

6 PM

Run long (Thornleigh to Greenwich) 2:27:00 [3] 22.06 km (6:40 / km) +344m 6:11 / km
shoes: Brooks Trascend 2

Run with Bart, Brooner and Ondrej from Thornleigh along Great North Walk through Lane Cove NP, Ferndale Gully, Artarmon Reserve to Flat Rock Brew Cafe for a few beers then back to Greenwich. Feeling pretty good although legs tired, bu nothing a good taper wont fix.

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