Training Log Archive: hkleafIn the 7 days ending Sep 2, 2012:
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Wednesday Aug 29, 2012 #
9 PM
Running warm up/down (Road) 27:16 [2] 2.41 km (11:19 / km)
shoes: Asics Nimbus 10
Hot and muggy again. Worked late and had to pick up invitation cards, so only had time for a brief run. Started at Boundary Street Sports Centre and planned to do intervals at Tai Hang Tung Rec Grounds, but the fields were closed, so changed plans and ran over to Village Gardens for a Fartlek/Interval workout.
Warmup - 18:16
Cool down - 9:00
Route
Warmup - 18:16
Cool down - 9:00
Route
Running intervals (Road) 9:25 [4] 2.68 km (3:31 / km)
shoes: Asics Nimbus 10
The Fartlek/Interval portion, 4 laps around Village Gardens. Fast on Fa Po Street (~670m), then jogging recovery (~550m) along Tat Chee Avenue.
Splits (with recoveries):
1. 2:26.74 (3:29.35)
2. 2:24.63 (3:19.45)
3. 2:17.81 (3:20.49)
4. 2:15.52
Splits (with recoveries):
1. 2:26.74 (3:29.35)
2. 2:24.63 (3:19.45)
3. 2:17.81 (3:20.49)
4. 2:15.52
Running (Road) 10:09 [2] 1.65 km (6:09 / km)
shoes: Asics Nimbus 10
The recovery portion.
Stretching warm up/down 10:00 [0]
Strength (Calisthenics) 10:00 [2]
Some push-ups and squats.
Tuesday Aug 28, 2012 #
7 PM
Running (Pavement) 52:50 [3] 11.8 km (4:29 / km)
shoes: NB 1061
34.5C, hazy, humid - 小圈子 training at Morse Park.
10 big laps around the park, the first 5 at easy pace while chatting with KK. Then picked it up a bit to finish up. Couldn't really go much harder with the heat and humidity being so ridiculous. One of those occasions when I get drenched in my own sweat from head to toe.
Splits: (starting with CCW lap)
1. 5:38.13
2. 5:37.33
3. 5:32.05
4. 5:25.11
5. 5:18.44
6. 5:02.49
7. 5:02.68
8. 5:08.58
9. 5:01.73
10. 5:03.91
10 big laps around the park, the first 5 at easy pace while chatting with KK. Then picked it up a bit to finish up. Couldn't really go much harder with the heat and humidity being so ridiculous. One of those occasions when I get drenched in my own sweat from head to toe.
Splits: (starting with CCW lap)
1. 5:38.13
2. 5:37.33
3. 5:32.05
4. 5:25.11
5. 5:18.44
6. 5:02.49
7. 5:02.68
8. 5:08.58
9. 5:01.73
10. 5:03.91
Running warm up/down (Pavement) 8:57 [1] 1.36 km (6:35 / km)
shoes: NB 1061
Warm up and cool down (1 small lap each) for the run.
Stretching warm up/down 15:00 [0]
Before and after.
Monday Aug 27, 2012 #
6 PM
Running (Mixed Road/Grass) 27:06 [2] 5.16 km (5:15 / km)
shoes: NB 1061
Thanks to an afternoon site visit, got home early on a rare occasion. Legs were itching for a run, so I went out for an easy recovery run around the neighbourhood.
Surprising to find there's almost no residue soreness from yesterday's run. Think that detour to the cascading pool was really helpful.
Surprising to find there's almost no residue soreness from yesterday's run. Think that detour to the cascading pool was really helpful.
7 PM
X-Training (Stairs) 2:43 [3] +69m
shoes: NB 1061
Took the stairs back up to the apartment for some extra training.
Stretching warm up/down 5:00 [0]