Training Log Archive: kslau

In the 7 days ending Apr 6, 2019:

1:52

0:00

10 AM

Orienteering Training 1:34:18 [3] 4.4 km (21:26 / km) +219m 17:10 / km
ahr:143 max:169 shoes: Inov8 X-Talon 212 [G/B]

TT in Ngau Liu

12 PM

Orienteering Training 12:03 [4] 0.87 km (13:51 / km) +32m 11:42 / km
ahr:144 max:183 shoes: Inov8 X-Talon 212 [G/B]

TT circuit

Orienteering Training 6:00 [4] 0.42 km (14:17 / km) +47m 9:10 / km
ahr:166 max:184 shoes: Inov8 X-Talon 212 [G/B]

TT circuit

7 PM

Running 5:50 [3] 1.23 km (4:45 / km)
ahr:149 max:169 shoes: Saucony Kinvara8

3 laps running in SSP sports ground

Running 5:20 [4] 1.21 km (4:24 / km)
ahr:169 max:180 shoes: Saucony Kinvara8

3 laps running in SSP sports ground

Running 14:00 [4] 3.05 km (4:35 / km)
ahr:172 max:186 shoes: Saucony Kinvara8

3km running with 90%

8 PM

Running 5:43 [1] 1.09 km (5:15 / km)
ahr:169 max:213 shoes: Saucony Kinvara8

warm up

9 PM

Running 36:58 [3] 6.43 km (5:45 / km) +150m 5:09 / km
ahr:157 max:181 shoes: Saucony Kinvara8

hammer hill sports ground -> morse part -> fung tak park -> hammer hill sports ground

Running 5:58 [1] 1.0 km (5:58 / km)
ahr:157 max:167 shoes: Saucony Kinvara8

warm down

10 AM

Running 5:17 [1] 1.03 km (5:08 / km) +36m 4:22 / km
ahr:149 max:171 shoes: Inov8 X-Talon 212 [B/Y]

warm up

11 AM

Orienteering Competition 52:56 [4] 3.58 km (14:47 / km) +96m 13:02 / km
ahr:165 max:191 shoes: Inov8 X-Talon 212 [B/Y]

extremely bad performance

12 PM

Running 2:22 [3] 0.44 km (5:23 / km)
ahr:164 max:176 shoes: Inov8 X-Talon 212 [B/Y]

warm down