Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: andyhill

In the 7 days ending Apr 29, 2012:

activity	#	time	miles		km		+m
Cycle	2	8:31:00	115.76	(4:25)	186.29	(2:45)	1882
Run	6	5:46:00	25.45		40.96		654
Gym	3	4:52:00
Orienteering	3	40:57	4.96	(8:16)	7.98	(5:08)	92	68 /	73c	93%
Total	12	19:49:57	146.17		235.23		2628	68 /	73c	93%

7:12

0:00

» now

Sunday Apr 29, 2012 #

9 AM

Run long 2:22:00 [3] 24.76 km (5:44 / km) +358m 5:21 / km
ahr:142 max:171 shoes: Brooks Adrenaline ASR

Run from Crows Nest around Cremorne Point, Bradleys Head to Chowder Bay and back through Artarmon.

Saturday Apr 28, 2012 #

7 AM

Cycle long (Snake Pit) 2:54:00 [3] 59.0 km (2:57 / km) +603m 2:48 / km
ahr:124 max:172

Ride from Crows Nest to Centenntial Park to meet Shane and Falvey then rode down to La Perouse via Maroubra Beach and back via Heffron Park.

3 PM

Gym (Norths Leagues) 1:17:00 [1]

Friday Apr 27, 2012 #

5 PM

Gym (Norths Leagues) 2:00:00 [1]

Thursday Apr 26, 2012 #

7 AM

Run (Commute) 45:00 [3] 7.1 km (6:20 / km) +132m 5:48 / km
ahr:131 max:151 shoes: Brooks Trance 7 (2)

Run from Crows Nest to World Square via Darling Harbour.

Wednesday Apr 25, 2012 #

8 AM

Orienteering tempo (Sydney Stingers Sprint #1) 5:14 [4] *** 0.89 km (5:53 / km) +16m 5:24 / km
ahr:166 max:178 spiked:10/10c shoes: Brooks Trance 7 (2)

20 runners turned up to the training. First sprint was a mass start on a 1:1000 map around Ballast Point. No real errors, good fun racing head-to-head. Matt Hill was in front till he stuffed no.8 where I passed him.

Orienteering tempo (Sydney Stingers Sprint #2) 10:19 [4] *** 2.26 km (4:34 / km) +21m 4:22 / km
ahr:173 max:182 spiked:19/20c shoes: Brooks Trance 7 (2)

Sprint on Mort Bay Dock map. Was in the lead group swapping places throughout with Matt Hill, James McQuillan and Steve Ryan. We dropped Matt accidently crossing a impassable wall so prob DSQ.

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

9 AM

Orienteering tempo (Sydney Stingers Sprint #3) 5:35 [4] *** 0.97 km (5:45 / km) +17m 5:18 / km
ahr:165 max:176 spiked:11/11c shoes: Brooks Trance 7 (2)

Back on the 1:1000 Ballast Point map. Again was swapping the lead between Matt, James and Steve throughout. Great area!

10 AM

Orienteering tempo (Sydney Stingers Sprint #4) 9:33 [4] *** 1.78 km (5:22 / km) +26m 5:00 / km
ahr:166 max:181 spiked:16/17c shoes: Brooks Trance 7 (2)

Sprint on Callan Park map around Rozelle Hospital. James, Steve and I overran no.8 slightly and Matt got the jump on us. Wasn't able to catch him again as he is running so well.

Orienteering tempo (Sydney Stingers Sprint #5) 10:16 [4] *** 2.08 km (4:56 / km) +12m 4:48 / km
ahr:174 max:185 spiked:12/15c shoes: Brooks Trance 7 (2)

Final Sprint at Callan Park. Matt got ahead taking a different route choice from no.3 to no.4. I was too tired to catch him again. Lost contact a couple of times.

My log says I have visited 232 controls since Saturday.

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

2 PM

Run 54:00 [3] 9.1 km (5:56 / km) +164m 5:27 / km
ahr:148 max:185 shoes: Brooks Trance 7 (2)

Recovery run from Crows Nest through to Willoughby, Tunks Park and Primrose Park.

Tuesday Apr 24, 2012 #

12 PM

Run 45:00 [3]
shoes: Brooks Cascadia 2008

Monday Apr 23, 2012 #

5 AM

Cycle long (Windsor to Ourimbah) 5:37:00 [3] 127.29 km (2:39 / km) +1279m 2:31 / km
ahr:147 max:178

Ride with PG, Sean, Shane and his mate Adam from Windsor to Ourimbah via Wisemans Ferry, Spencer and Mangrove Mountain. Felt ok for the first 86km and 3hrs but then hit the wall on the big climb and struggled for the rest of the ride. Kinda expected I guess after not training for 3 months. Time includes to/from station.

C • from out of nowhere! 4

6 AM

Gym (Norths Leagues) 1:35:00 [1]

« Earlier | Later »