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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andyhill

In the 7 days ending Mar 16, 2016:

activity # timemileskm+m
  Run6 6:46:00 40.03 64.43 995
  Strength and Conditioning5 4:32:00 2.81 4.52 43
  Orienteering3 1:12:57 10.06(7:15) 16.19(4:30) 25867 /74c90%
  Total13 12:30:57 52.9 85.14 129667 /74c90%

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Wednesday Mar 16, 2016 #

7 PM

Orienteering race (Sydney Summer Series #24) 44:29 [5] *** 10.46 km (4:15 / km) +146m 3:59 / km
spiked:30/30c shoes: Brooks Trascend 2

Felt pretty good and didn't lose any time on course. Finished 3 min behind Steve R and 9 secs behind Aurelien. Steve R had a 400m better route choice for the controls around the start/finish area so maybe could have done 42-43 min.

Run warm up/down 30:00 [3]

Tuesday Mar 15, 2016 #

2 PM

Run (Pyrmont) 1:02:00 [3] 10.94 km (5:40 / km) +108m 5:24 / km
shoes: Brooks Adrenaline 7

6 PM

Strength and Conditioning (St.Leonards) 1:30:00 [1]

Monday Mar 14, 2016 #

12 PM

Run 1:02:00 [3] 12.45 km (4:59 / km) +142m 4:43 / km
shoes: Asics Kayano 19

Run with Bart around Pyrmont wharves and Glebe Foreshore. Hot and humid.
8 PM

Strength and Conditioning (Greenwich) 30:00 [1]

Sunday Mar 13, 2016 #

8 AM

Strength and Conditioning (St.Leonards) 1:09:00 [1] 2.31 km (29:52 / km) +23m 28:27 / km

5 PM

Orienteering race (Sydney Sprint Series #10) 14:02 [5] *** 2.94 km (4:46 / km) +73m 4:15 / km
spiked:12/17c shoes: Innov-8 X-Talon 212

Felt pretty good but a little bit scrappy with quite a few small errors including #2 missed first track (5 secs), #3 control is in wrong spot too far west (10 secs), #5 tried to go through white to get to stairs on route but it was really green (10 secs), #14 another in wrong spot, control was more north (5 secs), #17 description said track bend but building would have been better (5 secs).
6 PM

Orienteering tempo (Middle Head) 14:26 [4] *** 2.79 km (5:10 / km) +39m 4:50 / km
spiked:25/27c shoes: Innov-8 X-Talon 212

Re-ran Sydney Sprint Series #4 as I has missed it. Know this area too well to be too much of a challenge. But still managed to overrun the first control on the 2nd enlarged inset and also the last control. May have been due to the poor quality printing.

Saturday Mar 12, 2016 #

9 AM

Run intervals 2:28:00 [4] 23.04 km (6:25 / km) +472m 5:50 / km
shoes: Brooks Trascend 2

Run around Balls Head, Berry Island, Manns Point, Lane Cove Bushland. Did 11 x 1km reps w/500 recoveries in the middle. Hot and humid.

Friday Mar 11, 2016 #

5 PM

Run (Commute) 45:00 [2] 6.53 km (6:53 / km) +153m 6:10 / km
shoes: Asics Kayano 19

North Sydney to Grenwich.
6 PM

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

Thursday Mar 10, 2016 #

2 PM

Run (Pyrmont) 59:00 [3] 11.47 km (5:09 / km) +120m 4:53 / km
shoes: Brooks Adrenaline 7

Around the wharves.
6 PM

Strength and Conditioning (St.Leonards) 1:08:00 [1] 2.21 km (30:46 / km) +20m 29:26 / km

With Zach.

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