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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andyhill

In the 7 days ending Mar 19, 2016:

activity # timemileskm+m
  Run5 4:04:00 14.53 23.39 250
  Strength and Conditioning3 3:09:00 1.44 2.31 23
  Orienteering4 2:02:41 13.6(9:01) 21.89(5:36) 34276 /90c84%
  Total10 9:15:41 29.57 47.59 61576 /90c84%

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Saturday Mar 19, 2016 #

9 AM

Run (Crows Nest) 1:00:00 [2]

2 PM

Orienteering race (State League #1) 49:44 [5] *** 5.7 km (8:44 / km) +84m 8:08 / km
spiked:9/16c shoes: Innov-8 X-Talon 212

Terrible run coming off the back of being sick. Didn't have much energy and even at my slow pace made several big mistakes. Just couldn't get into the map at all. Lost time early by running to #3 instead of #2 (4 min), too high at #5 (30 secs), way too low at #6 (90 secs), got completely lost enroute to #9 then bailed and ran to road to come back into the control (3 min), stopped too early at #10 (30 secs), too far south of #13 (30 secs).

Run warm up/down 30:00 [3]
shoes: Innov-8 X-Talon 212

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.

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