Training Log Archive: orienteeringTim

JWOC2007 squad training
5km test+physical test @ Hammer Hill Road Sports Ground @ 1830
warm up:
>[6laps(lane8)]　[2.76km]
+[2laps(lane1)]　[0.8km]
warm up total:　[3.56km]
5km test　20'17"　[12.5laps]　[5km]
jog down:[2laps(lane8)]　[0.92km]
physical test [push-up]:　46/min
physical test [sit-up]:　46/min
cool down: [4laps(lane8)]　[1.84km]
total:　20'17"　[11.32km]

unfortunately i cannot get pass in the test...
tried my best but i still cannot reach the requirement...
i know that my fitness and performance is still not good enough...
no reason to say that failed with unluck or other else...
JWOC... prepare for the 2008 now...!!
now just need to focus on exam and All China...
maybe this should be much relaxing for me... cause of less pressure from training...

JWOC2007 squad training
hill rap @ Hammer Hill Road Sports Ground (Tsz Wan Shan) @ 1830
warm up:
>[3laps(lane5)]　[1.3km]
+[3laps acc run]　[1.2km]
+[sports ground→hammer hill Rd→Tsz Wan Shan]　[1.2km]
warm up total:　[3.7km]
hill rap [(uphill tempo(250m) 1' + downhill jog 2')x14]
total:　42'00"　[7km]
cool down:
>[Tsz Wan Shan→Diamond Hill→sports ground]　[1.4km]
+[2laps(lane7)]　[0.9km]
cool down total:　[2.3km]
total:　42'00"　[13km]

JWOC2007 squad training
technical test(sprint) @ Ngau Liu @ 0930
A course 1.95km/85m/17cp
>1　0'49"
>2　1'23"
>3　1'23"
>4　2'16"
>5　1'43"
>6　2'23"
>7　3'44"
>8　4'29"
>9　2'00"
>10　3'29"
>11　1'59"
>12　0'58"
>13　0'49"
>14　1'16"
>15　0'33"
>16　0'38"
>17　1'12"
>F　0'15"
total:　31'19"　[1.95km/85m]
fell into the water channel near pt3...
right upper leg near knee was hurt without bleeding and still can run...
but then cannot keep concentrate, and the run was gone worse...
it was also difficult to maintain speed in the wet, hilly and damn mess forest...
overall, i still have a huge improvement in technical, and also my mental and confidence...