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Training Log Archive: andyhill

In the 7 days ending Jan 21:

activity # timemileskm+m
  Run8 12:13:00 60.66(12:05) 97.62(7:31) 2446
  Strength and Conditioning5 1:15:00
  Orienteering2 1:07:55 9.58(7:06) 15.41(4:24) 14449 /51c96%
  Total13 14:35:55 70.23 113.03 259049 /51c96%

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MoTuWeThFrSaSu

Sunday Jan 21 #

8 AM

Run long (Mountain Lagoon) 4:56:00 [3] 31.32 km (9:27 / km) +1387m 7:44 / km
shoes: Asics Kayano 22 (Black)

Was so pumped for this. A long loop from Mountain Lagoon down to Colo River and back with Bart, Ondrej, Mounty, Dave Meyer, Brooner and Keelan. Started down T3 fire trail for first 5km then a long 3km single trail decent to Colo River. This bit was so awesome, quite a bit of swimming for the first km and some rock hopping which was so refreshing, then the water got less and less as we went down stream. Quite a bit of waiting at times for the back of the group to keep catching up. Nice big climb out, a bit of a wait at the top then about 2km later along the single trail lost Brooner and Keelan off the back again. Waited for 15 min but they didn’t come, so Ondrej and Mounty went back to look for them and the rest of us went forward to the fire trail just in case they turned up there. After waiting again for another 10 min finally worked out they were ahead of us after they bush bashed off the track, so ended up pretty much walking back with very limited water waiting for Ondrej and Mounty after their extra efforts. Good day out and great experience in river. Would’ve liked to have finished 1.5 hours earlier though, after finishing 5.5 hours after we started.
6 PM

Orienteering race (Sydney Sprint Series) 19:12 [5] *** 4.17 km (4:36 / km) +37m 4:25 / km
spiked:22/23c shoes: Innov-8 X-Talon 212

Felt alright considering the long run earlier in the day. Lost time on route choice to #9 (10 secs). Need to work on reading ahead as so many times I had slowed down to work out route.

Run warm up/down 30:00 [2] 3.0 km (10:00 / km)
shoes: Innov-8 X-Talon 212

Saturday Jan 20 #

8 AM

Run 1:11:00 [3] 10.93 km (6:30 / km) +210m 5:56 / km
shoes: Altra Lone Peak 3.5

Trails along Blackman Park, Boronia Park.
7 PM

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

Friday Jan 19 #

12 PM

Run hills (Observatory Hill) 36:00 [3] 4.95 km (7:16 / km) +141m 6:22 / km
shoes: Brooks Trascend 2

Stairs with Bart.

Run warm up/down 30:00 [3] 5.0 km (6:00 / km)
shoes: Brooks Trascend 2

7 PM

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

Thursday Jan 18 #

8 AM

Run (Ferndale Park) 1:02:00 [3] 8.05 km (7:42 / km) +216m 6:47 / km
shoes: Asics Kayano 22

So slow. Legs a bit stiff and sore.

Got some Altra shoes in the mail today from Beach To Brother after a Garmin Fenix 3 a couple weeks ago. So sweet!
7 PM

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

Wednesday Jan 17 #

6 PM

Orienteering (Sydney Summer Series ) 48:43 [5] *** 11.24 km (4:20 / km) +107m 4:08 / km
spiked:27/28c shoes: Asics Kayano 22 (Black)

Wasn’t planning on going as it’s such a dull street map. But Ondrej convinced me doing it mid long run. Glad to be punished through it as it’s good training.

So tired. Could feel it in the first km. Back-to-back-to-back 100km weeks catching up with me. Also doing this mid 27km long run. Lost 30 secs at #30 where road is mapped in wrong location.

Run warm up/down 1:40:00 [3] 15.95 km (6:16 / km) +310m 5:43 / km
shoes: Asics Kayano 22 (Black)

Run from World Square with Ondrej around Glebe Foreshore then Victoria Rd to Drummoyne. After SSS felt so exhausted but managed to crawl back to Lane Cove North via Blackman Park trails. So tired, felt nothing like last week.

Tuesday Jan 16 #

1 PM

Run intervals (Pyrmont) 27:00 [3] 5.84 km (4:37 / km)
shoes: Brooks Trascend 2

Run warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Brooks Trascend 2

7 PM

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

Monday Jan 15 #

6 PM

Run (Field Of Mars) 51:00 [3] 8.58 km (5:57 / km) +182m 5:22 / km
shoes: Asics Kayano 22

7 PM

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

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