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Training Log Archive: andyhill

In the 7 days ending Feb 28, 2016:

activity # timemileskm+m
  Rogaine1 4:39:49 25.28(11:04) 40.69(6:53) 74952 /53c98%
  Run6 4:29:00 26.43(10:11) 42.53(6:19) 600
  Strength and Conditioning5 2:16:00 1.37 2.2
  Cycle1 54:00 12.91(4:11) 20.78(2:36) 195
  Orienteering1 43:47 5.68(7:43) 9.14(4:47) 15029 /29c100%
  Total11 13:02:36 71.67 115.34 169481 /82c98%

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MoTuWeThFrSaSu

Sunday Feb 28, 2016 #

9 AM

Strength and Conditioning (St.Leonards) 1:16:00 [1] 2.2 km (34:33 / km)

5 PM

Cycle 54:00 [2] 20.78 km (2:36 / km) +195m 2:29 / km

Saturday Feb 27, 2016 #

10 AM

Rogaine race (MetroGaine) 4:39:49 [5] 40.69 km (6:53 / km) +749m 6:18 / km
spiked:52/53c shoes: Asics Kayano 20

Lane Cove Rivergaine with Mounty. Felt pretty good the whole time despite the heat. Kept a decent pace for first 2.5 hours with no time losses at any of the checkpoints. Stopped for a Cider (no beers available) just after #33 on Mowbray Road. From then on was a little slower due to heat, hills and fatigue. Only time loss was on #82 where control was supposed to be on the end of a track but it was in the bush, and the track continued a lot further (4 minutes). Ended up getting all controls in 4.39, 13 min ahead of the field. Happy not to have to run the full 6 hours today.

23-43-51-41-92-81-60-30-70-20-90-100-21-61-31-80-22-71-44-91-72-62-42-95-103-32-83-93-33-66-73-45-102-64-86-40--67-53-46-84-94-63-85-101-50-24-52-25-82-65-27-26-34

Run warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Asics Kayano 20

Friday Feb 26, 2016 #

6 PM

Run (Lane Cove Bushland) 37:00 [2] 5.92 km (6:15 / km) +136m 5:36 / km
shoes: Brooks Adrenaline 7

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

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) 1:01:00 [3] 10.42 km (5:51 / km) +187m 5:22 / km
shoes: Brooks Adrenaline 7

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

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

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