Training Log Archive: hkleafIn the 7 days ending Sep 20, 2015:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday Sep 20, 2015 #
Note
Running warm up/down (Road) 11:00 [1] 0.9 km (12:13 / km) +90m 8:09 / km
slept:6.0 shoes: Inov-8 Mudclaw 270
Stretching warm up/down 10:00 [0]
Orienteering race 56:57 [5] *** 8.5 km (6:42 / km) +435m 5:20 / km
spiked:9/13c shoes: Inov-8 Mudclaw 270
ME Course: 6.0km, 12c, 270m ( ISOM 1:10000, 5m)
Another ranking league race where I drew the first start. Didn't run all that well with mistakes at the beginning and end of the course. Yet still managed to come in with the fastest time because the course was tailored for runners with easy control placements and lots of running on trails. The long leg on #7 was the critical leg of the race. Many of my fellow competitors went left because it looked shorter. It turned out that the downhill portion on the smaller trail was pretty slow and treacherous. I was one of the few who opted for the better runnability on the right-hand choice. We were all surprised to find out afterwards that there's at least a 4min difference!
Saturday Sep 19, 2015 #
Strength (Weights) 25:00 [3]
slept:6.5 weight:57.6kg shoes: Mizuno Wave Precision 13
Learning proper techniques from 東叔. We only focused on upper body works in order to save the legs for tomorrow's league race.
Stretching warm up/down 5:00 [0]
Friday Sep 18, 2015 #
Running long (Mixed Road/Pavement/Grass) 1:27:00 [2] 16.5 km (5:16 / km) +453m 4:38 / km
ahr:133 max:151 slept:7.5 shoes: Mizuno Wave Precision 13
Wandered my way over to Yau Tong and Lam Tin, trying to work in some climbs. Wasn't moving very fast out there, but at least I felt quite well during the run. Too bad the sinus problem lingers still when I finished.
route
Stretching warm up/down 10:00 [0]
Thursday Sep 17, 2015 #
Running warm up/down (Track) 9:59 [2] 1.77 km (5:38 / km)
ahr:116 max:123 slept:8.0 shoes: NB 1061
warm up 4 laps
Speed/Track intervals (mile) 32:28 [4] 7.6 km (4:16 / km)
ahr:153 max:175 shoes: NB 1061
Splits:
6:01 (151/164)
5:55 (159/167)
5:45 (164/171)
5:38 (168/175)
Running warm up/down (Track) 10:13 [2] 1.25 km (8:10 / km)
ahr:122 max:168 shoes: NB 1061
Strength (Circuit) 11:15 [3]
ahr:136 max:156 shoes: NB 1061
Stretching warm up/down 10:00 [0]
Wednesday Sep 16, 2015 #
Running (Mixed Pavement/Grass) 49:28 [2] 7.56 km (6:33 / km)
ahr:115 max:155 slept:4.0 shoes: Asics GT-1000 (Special Edition
Easy late night recovery run w/ Iris out-n-back to Runway Park. Still quite stuffed from dinner, but legs pretty tired from yesterday anyway, so just kept it at conversational pace. I did sneak in a ~.5mi pickup midway though.
Stretching warm up/down 10:00 [0]
Strength (Calisthenics) 10:00 [2]
Tuesday Sep 15, 2015 #
Running warm up/down (Track) 9:23 [2] 1.75 km (5:22 / km)
ahr:121 max:135 shoes: NB RC900JR
Speed/Track intervals (Ladder) 12:40 [5] 4.2 km (3:01 / km)
ahr:145 max:190 slept:9.0 weight:56.7kg shoes: NB RC900JR
Ladder Interval [100-200-300-400-500-600m] *2 sets, where the pacing for 2nd set should be faster than the 1st.
Splits:
15.52 (101/109) / 1:16.97 (128/139)
33.82 (135/159) / 1:46.73 (140/161)
53.86 (157/170) / 2:23.50 (138/170)
1:14.26 (162/174) / 3:16.34 (135/174)
1:33.91 (164/176) / 4:32.58 (131/177)
1:58.60 (164/176) / 5:22.10 (124/177)
14.82 (122/127) / 2:39.62 (137/157)
31.01 (131/145) / 2:07.14 (154/167)
49.67 (164/190) / 2:32.49 (158/190)
1:12.44 (166/180) / 3:45.92 (151/181)
1:30.81 (161/178) / 5:08.83 (148/179)
1:50.94 (167/183) / 4:06.86 (149/183)
Running (Track) 38:59 [1] 2.44 km (15:59 / km)
shoes: NB RC900JR
Running warm up/down (Track) 9:10 [2] 1.0 km (9:10 / km)
ahr:133 max:141 shoes: NB RC900JR
Stretching warm up/down 10:00 [0]