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Training Log Archive: andyhill

In the 7 days ending Dec 17, 2017:

activity # timemileskm+m
  Run5 3:53:00 16.67 26.82 626
  Strength and Conditioning4 1:52:00
  Orienteering2 1:47:54 11.4(9:28) 18.35(5:53) 23954 /56c96%
  Total10 7:32:54 28.07 45.17 86554 /56c96%

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MoTuWeThFrSaSu

Sunday Dec 17, 2017 #

7 AM

Orienteering 1:00:00 [3] *** 10.0 km (6:00 / km)
spiked:30/30c shoes: Asics Kayano 22

Put out and collect controls.

Looks like last ever West Sydney Summer Series (and South). Getting such low numbers.
5 PM

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

Saturday Dec 16, 2017 #

8 AM

Run 1:25:00 [3] 12.49 km (6:48 / km) +270m 6:08 / km
shoes: Asics Kayano 22

Trail run through Lane Cove Bushland, Tambourine Bay then Stringybark Creek. So hot.
5 PM

Strength and Conditioning (LCN) 50:00 [1]

Gym with Zach. He’s moved up to 6 km/hr on the treadmill.

Friday Dec 15, 2017 #

8 AM

Run (Newcastle) 21:00 [3] 2.85 km (7:22 / km) +93m 6:20 / km
shoes: Asics Kayano 22 (Black)

Short hangover run. So humid.
6 PM

Strength and Conditioning (LCN) 32:00 [1]

Gym with Zach.

Thursday Dec 14, 2017 #

8 AM

Run (Fairyland) 40:00 [3] 5.65 km (7:05 / km) +150m 6:15 / km
shoes: Asics Kayano 22

Trail run around Fairyland loop.

Wednesday Dec 13, 2017 #

6 PM

Orienteering (Sydney Summer Series) 47:54 [3] *** 8.35 km (5:44 / km) +239m 5:01 / km
spiked:24/26c shoes: Asics Kayano 22 (Black)

Started going through bush from start to first control #14 but it was so thick and by the time I got to the top of the first hill only 5 min into course was already nearly 2 min down on Ondrej. Also skipped #8 which wouldn't have taken any longer. Felt flat in the humidity. Ended up 530, Ondrej-570, RIchard Morris-550.

Run warm up/down 30:00 [2]

Tuesday Dec 12, 2017 #

1 PM

Run intervals (Pyrmont) 27:00 [3] 5.83 km (4:38 / km) +113m 4:13 / km
shoes: Brooks Trascend 2

10 x 400m

Run warm up/down 30:00 [3]
shoes: Brooks Trascend 2

Monday Dec 11, 2017 #

Note
(rest day)

7 PM

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

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