Training Log Archive: orienteeringTimIn the 7 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
OL competition long (Rogaine24 [Day 1]) 8:45:00 [5] ***** 38.4 km (13:40 / km) +2010m 10:50 / km
shoes: XM Integration
Thursday Feb 26, 2009 #
running warm up/down (Squad [warm-up]) 5:28 [3] 1.0 km (5:28 / km) +5m 5:20 / km
shoes: New Balance RC135FR
5km test race (Squad [5k test]) 19:49 [5] 5.0 km (3:58 / km)
shoes: New Balance RC135FR
5k test @ Hammer Hill Road Sports Ground @ 1930-2100
warm up: 5'28 [street around Sports Ground, 1km,5m]
5k test [lane1-2 12.5laps, 400m x12.5]
.5: 0'38"63 0'38"63 (-0'03"01, -0'03"01)
1: 1'26"83 2'05"46 (-0'07"20, -0'10"21)
2: 1'38"15 3'43"61 (-0'02"73, -0'12"94)
3: 1'38"62 5'22"23 (-0'00"73, -0'13"67)
4: 1'37"98 7'00"21 (-0'04"43, -0'18"10)
5: 1'37"81 8'38"02 (-0'05"98, -0'24"08)
6: 1'38"64 10'16"66 (-0'06"00, -0'30"08)
7: 1'37"44 11'54"10 (-0'06"47, -0'36"55)
8: 1'38"27 13'32"37 (-0'05"31, -0'41"86)
9: 1'37"66 15'10"03 (-0'08"29, -0'50"15)
10: 1'36"61 16'46"64 (-0'12"58, -1'02"73)
11: 1'37"35 18'23"99 (-0'08"94, -1'11"67)
12: 1'25"65 19'49"64 (-0'06"91, -1'18"56)
5k test total: 19'49 [5km] PB!!!!!!!!
cool down: 10'49 [outer lane8 3 laps anticlockwise, 450m x3]
total: 36'06 [7.35km,5m]
running warm up/down (Squad [cool down]) 10:49 [2] 1.35 km (8:01 / km)
shoes: New Balance RC135FR
Tuesday Feb 24, 2009 #
running warm up/down (self running [warm-up]) 5:21 [3] 1.0 km (5:21 / km)
shoes: Mizuno Maximizer 11
running long (self running [LSD]) 46:41 [4] 8.5 km (5:30 / km)
shoes: Mizuno Maximizer 11
warm-up (on treadmill): 5'21 [1km]
LSD+arm chair [map: JWOC2008 Middle M20 C Final]
BU SMC>Sha Tin: 14'46
Sha Tin>Race Course: 20'56
Race Course>BU SMC: 10'58
LSD total: 46'41 [8.5km]
cool down (on treadmill): 11'03 [1.67km]
total: 63'05 [11.17km]
running warm up/down (self running [cool down]) 11:03 [3] 1.67 km (6:37 / km)
shoes: Mizuno Maximizer 11
Sunday Feb 22, 2009 #
OL competition race (Colour Code #4) 1:03:59 [4] ***** 4.7 km (13:37 / km) +250m 10:45 / km
18c shoes: XM Integration
Color Code #4 Brown Course [4.7km,250m,18cp]
1: 5'37
2: 1'42
3: 3'19
4: 3'16
5: 1'07
6: 3'57
7: 1'40
8: 3'28
9: 2'03
10: 2'43
11: 9'40
12: 9'03
13: 2'53
14: 3'07
15: 2'31
16: 1'26
17: 3'23
18: 1'54
F: 1'13
total: 63'59 [4.7km,250m,18cp]