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Training Log Archive: andyhill

In the 7 days ending Jun 16, 2019:

activity # timemileskm+m
  Run8 6:57:00 33.25(12:32) 53.51(7:48) 1483
  Orienteering4 2:20:01 16.9(8:17) 27.19(5:09) 28069 /88c78%
  Strength and Conditioning5 1:15:00
  Total13 10:32:01 50.14 80.7 176369 /88c78%

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Sunday Jun 16, 2019 #

Event: BOK Blast
 
11 AM

Orienteering race (England) 50:48 [5] *** 11.44 km (4:26 / km) +95m 4:16 / km
spiked:21/24c shoes: Asics Kayano 24

Urban city race around Thornbury. A few misses including bad route to #1 (1 min), just following everyone else that went that way before me, then didn't read ahead at #9 and got stuck behind green (1 min), and the last (30 secs) lost contact near the circle and looked the wrong place. Finished 6th but waay behind Owain Jones who did under 4 min/km for the 11km.

Run warm up/down 30:00 [3] 5.0 km (6:00 / km) +100m 5:27 / km
shoes: Asics Kayano 24

9 PM

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

Saturday Jun 15, 2019 #

7 AM

Run long (England) 1:45:00 [3] 12.09 km (8:41 / km) +521m 7:09 / km
shoes: Altra Lone Peak 3.5

Slow hilly trail run around Box Hill and Headley Heath.
8 PM

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

Friday Jun 14, 2019 #

9 AM

Run hills (England) 1:04:00 [3] 8.07 km (7:56 / km) +354m 6:30 / km
shoes: Altra Lone Peak 3.5

8 x continuous hills on slippery single trails in Reigate Priory Park
8 PM

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

Thursday Jun 13, 2019 #

8 AM

Run hills (England) 27:00 [4] 3.69 km (7:19 / km) +178m 5:54 / km
shoes: Altra Lone Peak 3.5

4 x hill reps in Redhill Common. Hard to get going when lungs were burning from the cold.

Run warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Altra Lone Peak 3.5

To/from Reigate
8 PM

Orienteering race (England) 16:18 [5] *** 3.27 km (4:59 / km) +39m 4:42 / km
spiked:13/17c shoes: Altra Lone Peak 3.5

Fast open sprint with small patches of slower bush. Tried to go too fast and completely missed #7 which the line from #6 went right through the circle of #8. Oh well, a good hit out.

https://www.southdowns-orienteers.org.uk/results-a...

Run warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: Altra Lone Peak 3.5

Wednesday Jun 12, 2019 #

8 AM

Run (England) 1:11:00 [3] 10.66 km (6:40 / km) +230m 6:01 / km
shoes: Altra Lone Peak 3.5

Run from Reigate up to trails in Nut Wood and Reigate Hill. So bloody cold, couldn't feel my hands by the finish. English Summer....
8 PM

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

Tuesday Jun 11, 2019 #

6 PM

Orienteering race (Mole Valley Club Event) 50:55 [4] *** 9.25 km (5:30 / km) +67m 5:19 / km
spiked:23/27c shoes: Altra Lone Peak 3.5

Odds and Evens Score Event in Nonsuch Park, where you had to get as many odd or even controls as possible and then switch over once within the hour. Didn't expect the changeover to be so easy as most the evens were on one side of the map and the odds on the other. So should have planned a bit better having to backtrack to one even control back towards the start. Couldn't find any speed on a cold and wet evening through long grass. And made one silly error towards the finish. Got all controls 9 minutes under.

http://www.mvoc.org/Events/2019SummerSeries/201906...

Run warm up/down 30:00 [2] 4.0 km (7:30 / km)
shoes: Altra Lone Peak 3.5

9 PM

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

Much needed stretching and rolling. Calves getting very tight and sore.

Monday Jun 10, 2019 #

6 AM

Orienteering tempo (Switzerland) 22:00 [3] *** 3.23 km (6:49 / km) +79m 6:04 / km
spiked:12/20c shoes: Asics Kayano 24

Early morning Sprint course around St.Gallen. Couldn't run a lot of the legs direct as the race event must have had unlocked doors through buildings. Also made so many errors and pretty much gave up by the end. Could of been fun but wasn't up for it.

2019-06-10 T

Run warm up/down 30:00 [2] 3.0 km (10:00 / km) +100m 8:34 / km
shoes: Asics Kayano 24

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