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Training Log Archive: andyhill

In the 7 days ending Jan 9, 2012:

activity # timemileskm+m
  Run5 10:20:00 35.91 57.79 1344
  Strength and Conditioning2 2:32:00
  Cycle2 1:36:00 15.36 24.72 274
  Orienteering2 1:01:31 7.78(7:54) 12.52(4:55) 19749 /51c96%
  Total9 15:29:31 59.05 95.03 181549 /51c96%

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Monday Jan 9, 2012 #

6 PM

Orienteering race (Sydney Sprint Series) 15:51 [5] *** 2.7 km (5:52 / km) +90m 5:02 / km
ahr:167 max:184 spiked:20/22c shoes: Asics Kayano 15

Good fun course on Bicentennial Park. Legs were feeling really heavy and tired from the weekend. No real mistakes, a little hesitant going to the 1st and tried to go through the 'white' to no.7 which was more 'green'. Lost 30 secs to Macey on that one. AP says I only lost time on no.10 but I suspect that was because people ran through the uncrossable fence. Managed to hold off the the young guys but it's only gonna be a matter of time :)

Run warm up/down 1:16:00 [3]
shoes: Asics Kayano 15

Run to/from various train stations. Limited to walking patches in the warm down as my legs were feeling so tired.

Sunday Jan 8, 2012 #

12 PM

Run 2:00:00 [3]
ahr:106 max:145 shoes: Brooks Inspire

Very slow run down through Artarmon Reserve, Tunks Park, Blues Point, Balls Head. Stopped a few times to stretch and even walked a few hills. Not the best quality.

Saturday Jan 7, 2012 #

7 AM

Run long (Parramatta to Manly) 4:17:00 [3] 45.03 km (5:42 / km) +647m 5:19 / km
ahr:144 max:178 shoes: Brooks Trance 10

On the same day last year we ran from Watsons Bay to Manly. This year Mounty and I ran from Parramatta to Manly.

Firstly quite solidly along Parramatta River for the first 15km (1hr12). Slowed up a touch going through Gladesville Hospital, Hunters Hill and Burns Bay Reserve for a quick break to re-fuel after 21km (1hr50). Then ran through the trails at Tambourine Bay and Lane Cove Bushland Reserve where legs were feeling very tired from the 14 x Observatory Hills on Thursday. Stopped at 7-Eleven at Crows Nest after 26km (2hr28) for another re-fuelling break and then ran through Primrose Park, Beauty Point to Clontarf for the traditional icey-pole at 38km (3hr36). Picked up the pace for the last section. Felt pretty good the whole time, even clocking the fastest splits for the 44th (4.25) and 45th km (3.51).

A lot faster this year. Last year we did 47km in 5.07, this year 45km in 4.17.

Finished with a swim at the beach and a 1L beer at the Bavarian Bier Cafe.

Friday Jan 6, 2012 #

6 AM

Cycle intervals (Centennial Park) 39:00 [4] 17.31 km (2:15 / km) +129m 2:10 / km
ahr:129 max:153

Did 3 x figure 8 laps with Prong.

Feeling tired after getting up at 3.30am to drop Amy's bro at the airport and then drove straight to Centennial Park for another hour of sleep in the car before the ride.

Cycle warm up/down 30:00 [3]

4 PM

Strength and Conditioning (Norths Leagues) 1:32:00 [1]

Mainly weights plus 20 min run.

Thursday Jan 5, 2012 #

7 AM

Cycle (Commute) 27:00 [2] 7.41 km (3:39 / km) +145m 3:19 / km
ahr:109 max:140

Ride from Crows Nest to World Square.
6 PM

Run hills (Observatory Hills) 1:47:00 [5] 12.76 km (8:23 / km) +697m 6:35 / km
ahr:132 max:183 shoes: Brooks Adrenaline ASR

Did all 14 reps with Prong and Mounty and some with Steve and Sally. Legs feeling tired from a hard Summer Series especially towards the end. Got to watch John Alexander coach Anastasia Rodionova at the end of each rep.

(1.37, 2.18, 2.12, 2.33, 1.46, 2.06, 2.22, 2.21, 2.35, 2.34, 1.44, 1.56, 2.01, 3.52)

Run warm up/down 30:00 [3]
shoes: Brooks Adrenaline ASR

Wednesday Jan 4, 2012 #

6 PM

Orienteering race (Sydney Summer Series) 45:40 [5] *** 9.82 km (4:39 / km) +107m 4:25 / km
ahr:167 max:182 spiked:29/29c shoes: Brooks Trance 10

O at Hunts Creek. Ran this one pretty hard. Started through 10, 4 down into the bush for half the bush controls then collecting all the northern controls before a huge out and back for 28 and collecting the remaining bush controls leaving out only no.5 and 40 secs over for 580, 30 points ahead of Steve Ryan/James McQuillan in 2nd.

Run warm up/down 30:00 [3]
shoes: Brooks Trance 10

Tuesday Jan 3, 2012 #

5 PM

Strength and Conditioning (Norths Leagues) 1:00:00 [1]

Upper body weights and core.

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