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Training Log Archive: kslau

In the 7 days ending Nov 17, 2018:

activity	#	time	miles		km		+m
Running	3	5:15:48	24.13	(13:05)	38.83	(8:08)	720
Walking	1	2:27:47	4.54	(32:35)	7.3	(20:15)	300
Cycling	1	15:13	1.37	(11:05)	2.21	(6:53)	24
Total	5	7:58:48	30.04	(15:56)	48.34	(9:54)	1044
[1-5]	4	7:43:35

3:22

0:00

» now

Saturday Nov 17, 2018 #

Running 3:22:24 [2] 21.83 km (9:16 / km) +537m 8:15 / km
ahr:125 max:172 shoes: Hoka One One Challenger ATR 3

trailwalker support from TKA to finish

Thursday Nov 15, 2018 #

4 PM

Cycling 9:18 [0] 1.12 km (8:18 / km) +15m 7:47 / km
ahr:92 max:124 shoes: Hoka One One Clayton 2

Cycling 5:55 [0] 1.09 km (5:26 / km) +9m 5:13 / km
ahr:84 max:92 shoes: Hoka One One Clayton 2

8 PM

Running 21:34 [5] 3.04 km (7:06 / km)
ahr:157 max:183 shoes: Hoka One One Clayton 2

400m x 6 with 4mins each

400m 88.0s
400m 85.9s
400m 85.9s
400m 83.4s
400m 84.0s
400m 77.1s

Running 9:45 [5] 1.13 km (8:38 / km)
ahr:156 max:193 shoes: Hoka One One Clayton 2

200m x 4 with 3 mins each

200m 36.5s
200m 35.3s
200m 37.4s
200m 34.2s

Running 7:23 [1] 0.9 km (8:12 / km)
ahr:152 max:157 shoes: Hoka One One Clayton 2

cool down

Monday Nov 12, 2018 #

8 PM

Running 5:41 [2] 1.01 km (5:38 / km)
ahr:112 max:142 shoes: Hoka One One Clayton 2

warm up

Running 1:09:01 [3] 10.92 km (6:19 / km) +183m 5:50 / km
ahr:145 max:166 shoes: Hoka One One Clayton 2

Long run
Hammer Hill Sports Ground -> Moose Park -> Kowloon City -> Pui Ching -> LSC Primary School -> BU -> Wong Tai Sin

Right feet pain
so stop and have dinner in Wong Tai SIn

Sunday Nov 11, 2018 #

12 PM

Walking 2:27:47 [1] 7.3 km (20:15 / km) +300m 16:48 / km
ahr:97 max:156 shoes: Hoka One One Challenger ATR 3

Hiking from Mui Wo to Discovery Bay

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