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Training Log Archive: andyhill

In the 7 days ending Nov 19, 2015:

activity # timemileskm+m
  Run8 7:33:00 38.44 61.86 920
  Orienteering2 1:29:16 11.58(7:42) 18.64(4:47) 24057 /60c95%
  Strength and Conditioning5 1:15:00
  Total13 10:17:16 50.02 80.5 116057 /60c95%

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Thursday Nov 19, 2015 #

7 AM

Run (Commute) 32:00 [3] 5.0 km (6:24 / km)

Greenwich-North Sydney
6 PM

Run 1:01:00 [3] 8.01 km (7:37 / km) +170m 6:53 / km
shoes: Asics Kayano 19 (2)

Super hot run with Ondrej and Brooner from Greenwich through Lane Cove Bushland and around Berry Island.
8 PM

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

Wednesday Nov 18, 2015 #

6 PM

Orienteering race (Sydney Summer Series #7) 44:19 [5] *** 10.42 km (4:15 / km) +98m 4:04 / km
spiked:28/30c shoes: Asics Kayano 20

Very hot when I got there but didn't seem as bad when I was running. Probably still 30 degrees though. Tried to run pretty hard as it's the last one of the year for me. Could've got 19 slightly better instead of doing an out-and-back. Got all controls in 44.19, Glenn Horrocks-43.11, Richard Green-43.46, Michael Burton/Richard Morris-590, Steve R/Ondrej-580.

Run warm up/down 30:00 [3]
shoes: Asics Kayano 20

Tuesday Nov 17, 2015 #

12 PM

Run hills (Pyrmont) 1:03:00 [4] 8.14 km (7:44 / km) +187m 6:57 / km
shoes: Asics Kayano 19

Stairs with Ondrej. Pretty hot out and a bit dehydrated. Much harder session when someone else is there to push you further.

Did 18 x 20-70 sec reps.
8 PM

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

Monday Nov 16, 2015 #

12 PM

Run (Pyrmont) 1:01:00 [3] 10.14 km (6:01 / km) +68m 5:49 / km
shoes: Brooks Adrenaline 7

Very slow recovery run around Pyrmont wharves. Stopped a few times to stretch out tired/sore legs.
8 PM

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

Sunday Nov 15, 2015 #

10 AM

Orienteering race (West Syd Summer Series #3) 44:57 [5] *** 8.22 km (5:28 / km) +142m 5:02 / km
spiked:29/30c shoes: Asics Kayano 20

Felt flat after yesterday's solid run. Good thing most of the course was bush so didn't need to find top gear too long. Shoulda got #7 from start/finish area rather than from bottom, prob save near a min. Got all controls 3 secs under. Richard Morris-44.52, Steve R-45.56.

Run warm up/down 30:00 [3]
shoes: Asics Kayano 20

6 PM

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

Saturday Nov 14, 2015 #

8 AM

Run long (Greenwich to Manly) 2:13:00 [3] 23.01 km (5:47 / km) +406m 5:19 / km
shoes: Asics Kayano 19 (2)

Run from Greenwich to North Sydney and met Ondrej. Then ran through Beauty Point to The Spit where we picked up Bull. Unexpectedly he started hammering it and the run got faster as we went along. Last 6-7km were 4 min/km once we left the trails and headed towards Manly and North Head.

Friday Nov 13, 2015 #

7 AM

Run (Commute) 43:00 [3] 7.56 km (5:41 / km) +89m 5:22 / km
shoes: Brooks Adrenaline 7

Greenwich-Flat Rock Gully-North Sydney
8 PM

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

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