Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Mar 1, 2015:

activity	#	time	miles		km		+m
Orienteering	1	1:28:31	7.9	(11:12)	12.71	(6:58)	450	14 /	19c	73%
Running	2	35:55	2.54		4.09		30
Speed/Track	1	35:42	2.33	(15:19)	3.75	(9:31)
Stretching	3	35:00
Strength	2	25:00
Total	4	3:40:08	12.77		20.55		480	14 /	19c	73%
[1-5]	4	3:05:08

1:47

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Sunday Mar 1, 2015 #

Event: HK Orienteering Ranking League 2015 (Middle/Long #2)

11 AM

Orienteering race (Long) 1:28:31 [5] *** 12.71 km (6:58 / km) +450m 5:55 / km
ahr:174 max:191 spiked:14/19c (injured) (sick) shoes: Inov-8 Mudclaw 270

Orienteering Ranking League 2015 (Middle/Long #2)
Lamma Island
ME Course, 10.8km, 450m, 19c (1:10000, 5m)
4th place, Winning Time 80min (Yu Tsz Wai)

No huge mistakes other than taking the wrong trail in a rather poorly mapped section south of CP2, and missing the overgrown trail going to CP15. Some minor bobbles here and there. Physically not feeling the greatest, so my route planning decisions took that into account by going around on trails/paths to avoid tenuous climbs. The last bit going through the village area before the Finish was quite frantic. Overall, can't complain too much about the performance.

Oh yea, took a tumble on a downhill trail from CP16. Hit my L-arm/shoulder on some rocks. It's slightly bruised and swollen, but luckily nothing broken.

Map with route

Running warm up/down (Road) 4:00 [2] 0.7 km (5:43 / km) +30m 4:42 / km
shoes: Inov-8 Mudclaw 270

Warm up jog to Start. Chased by 2 ferocious dogs at the end!

Stretching warm up/down 15:00 [0]

ME - Splits

Saturday Feb 28, 2015 #

Note
(sick) (rest day)

Continued to stay at work with very low productivity, besides frequenting the bathroom... XD

Friday Feb 27, 2015 #

Note
(sick) (rest day)

Sick day. Had a terrible headache and may have also caught a stomach virus. Pretty much just slept all day.

Thursday Feb 26, 2015 #

Note
(rest day)

Another forced rest day with too much to do. Also had family birthday dinner to attend, so no running again.

Wednesday Feb 25, 2015 #

Note
(rest day)

Forced rest day with classes recommencing. Tuesday's night class somehow got rearranged to tonight. Ugh!

Tuesday Feb 24, 2015 #

7 PM

Running warm up/down (Track) 4:51 [2] 0.85 km (5:42 / km)
ahr:119 max:255 shoes: NB RC900JR

Squad Running Clinic with Chan Ka Ho.
Warm up jog

Running (Form Drills) 10:00 [3]
shoes: NB RC900JR

Running form drills

Speed/Track intervals (200s) 17:45 [4] 2.0 km (8:53 / km)
ahr:156 max:180 shoes: NB RC900JR

200 interval relay (with 3-person teams).
10x200m @35s pace with ~80s rest inbetween

Splits (w/ recovery):
35.26 (81.73)
35.26 (79.11)
33.20 (81.49)
34.44 (80.96)
34.30 (80.99)
34.43 (80.36)
35.17 (78.82)
33.98 (78.96)
34.26 (77.20)
35.22

Running warm up/down (Track) 3:40 [1] 0.45 km (8:09 / km)
ahr:124 max:127 shoes: NB RC900JR

Recovery between set

Speed/Track intervals (Shuttle) 17:57 [4] 1.75 km (10:15 / km)
ahr:148 max:180 shoes: NB RC900JR

Shuttle intervals on the football field.
5sets of 10x between baseline and penalty box, followed by a lap around the pitch. Very tiring work.

Splits (shuttle - lap - recovery)
1. did not time
2. 39.82 -- 91.69 -- 1:28.36
3. 39.09 -- 63.06 -- 1:51.42
4, 43.95 -- 56.30 -- 2:27.65
5. 36.56 -- 56.10 -- 4:22.46 (last one miscounted and only did 8x)

Running warm up/down (Track) 13:24 [2] 2.09 km (6:25 / km)
ahr:134 max:141 shoes: NB RC900JR

5-lap cool down with KK.

9 PM

Strength (Calisthenics) 15:00 [3]
shoes: NB RC900JR

Core training exercises

Stretching warm up/down 15:00 [0]

before and after

Monday Feb 23, 2015 #

Note
(rest day)

After CNY break, need to catch up on studio work and other assignments.

Strength (Calisthenics) 10:00 [2]

Core exercises

Stretching warm up/down 5:00 [0]

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