Training Log Archive: kslau

In the 7 days ending Apr 13, 2019:

2:23

0:00

12 PM

Orienteering Competition 2:23:13 [3] 7.72 km (18:33 / km) +290m 15:37 / km
ahr:120 max:162 shoes: Inov8 X-Talon 212 [G/B]

color code in Ngau Liu
running with samuel and jason tang

7 PM

Running 2:38 [2] 0.44 km (5:59 / km)
ahr:108 max:120 shoes: Saucony Kinvara8

warm up

Running 5:48 [3] 1.27 km (4:34 / km)
ahr:147 max:166 shoes: Saucony Kinvara8

3 laps running in SSP sports ground

Running 5:25 [4] 1.27 km (4:16 / km)
ahr:158 max:172 shoes: Saucony Kinvara8

3 laps running in SSP sports ground

Running 13:24 [4] 3.02 km (4:26 / km)
ahr:169 max:186 shoes: Saucony Kinvara8

3km running

8 PM

Running 5:22 [1] 1.13 km (4:45 / km) +10m 4:33 / km
ahr:121 max:151 shoes: Saucony Kinvara8

warm up

Running 5 [3] 1.02 km (5 / km)
ahr:144 max:161 shoes: Saucony Kinvara8

1k tempo first set

9 PM

Running 25:27 [4] 4.65 km (5:28 / km)
ahr:157 max:189 shoes: Saucony Kinvara8

4 x 1k tempo with 200m walking after each set

1km 4:46
1km 4:42
1km 4:29
1km 4:01

Running 5:25 [1] 0.89 km (6:05 / km)
ahr:153 max:164 shoes: Saucony Kinvara8

warm down

10 AM

Running 4:43 [4] 1.02 km (4:37 / km)
ahr:154 max:173 shoes: Saucony Kinvara8

warm up for sprint ranking in ping chau

11 AM

Orienteering Competition 21:45 [4] 3.38 km (6:26 / km) +23m 6:13 / km
ahr:168 max:186 shoes: Saucony Kinvara8

sprint ranking in Ping Chau
bad performance
need to control yourself to be slower