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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: andyhill

In the 7 days ending Nov 14, 2012:

activity # timemileskm+m
  Run6 5:05:00 17.16 27.62 290
  Cycle3 3:29:00 5.54 8.92 146
  Strength and Conditioning2 2:08:00
  Orienteering2 1:30:41 11.04(8:13) 17.76(5:06) 8353 /60c88%
  Total11 12:12:41 33.74 54.3 51953 /60c88%

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Wednesday Nov 14, 2012 #

6 PM

Orienteering race (Sydney Summer Series) 44:56 [5] *** 9.38 km (4:47 / km)
spiked:23/26c shoes: Brooks Trance 10

Good course at Devlin's Creek in Cheltenham. Started with all the bush controls and was very unsure on the first no.28. Continued onto 9, 29, 10, 30, 20 but very hesitant as it was quite technical then tried to bush it to the road which turned out not a good idea. Ran through all the south-western controls then from 24 to 11 skipping 16, 4 ,15. Got all controls in the east skipping no.1 next to the finish. Sprint finish to get back in time and made it with only 4 seconds to spare. Got my first win of the season (from 6 attempts) on 540 points, Steve R-530, Glenn/Marrk Schaefer-500.

Run warm up/down 1:00:00 [3] 9.0 km (6:40 / km)
shoes: Brooks Trance 10

Various runs to/from stations.

Tuesday Nov 13, 2012 #

7 AM

Run (Commute) 51:00 [2]
shoes: Brooks Adrenaline ASR

7 PM

Strength and Conditioning (North Sydney) 1:00:00 [1]

Monday Nov 12, 2012 #

7 AM

Cycle (Commute) 30:00 [2] 8.92 km (3:22 / km) +146m 3:07 / km

Ride from Crows Nest to World Square.
6 PM

Run (Commute) 54:00 [2] 8.49 km (6:22 / km) +169m 5:47 / km
shoes: Brooks Adrenaline ASR

Was intending to ride out to Maroubra Beach for Summer Series but worked too late. Just as well I didn't go, felt terrible!

Sunday Nov 11, 2012 #

6 PM

Strength and Conditioning (North Sydney) 1:08:00 [1]

7 PM

Run 1:00:00 [3] 10.13 km (5:55 / km) +121m 5:35 / km

Saturday Nov 10, 2012 #

10 AM

Orienteering race 45:45 [4] *** 8.38 km (5:28 / km) +83m 5:12 / km
spiked:30/34c shoes: Brooks Cascadia 2010

Mass start race against the GWS Giants. It was a 45 minute score in Castle Hill which included nearly all controls on bush trails. Unfortunately though it was question and answer controls.

The GWS squad of 44 did a 90 minutes circuits session immediately before and then were grouped in 3s for the run. It was good to see how hard they were training. In the O I passed quite a few of them on the course, most were either walking or running pretty slowly. I didn't really make any errors although it took me a while to find the answers to some questions. Ended up getting 34 of the 35 controls 45 seconds over. The best GWS team of Rhys Palmer, Toby Greene and Liam Sumner got 26. Callum Ward went off the map and got lost coming back 30 minutes late. All the boys were friendly and glad I got this opportunity. Hopefully they can avoid the spoon next year, although I reckon the only way that'll happen is if Ablett gets injured.

Run warm up/down 30:00 [2]
shoes: Brooks Cascadia 2010

Friday Nov 9, 2012 #

7 AM

Cycle 1:13:00 [2]

5 PM

Cycle 1:46:00 [2]

Thursday Nov 8, 2012 #

7 AM

Run (Commute) 50:00 [2]
shoes: Brooks Trance 10

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