Training Archive: siswslscsfsIn the 7 days ending 2008-03-15:
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| S | M | T | W | H | F | S | ||||||||
Friday Mar 14 | ||
| Weight Training 40:00 [3] | |
| slept:5.0 | ||
| Working @ Shangri-La
7:00pm - 11:00pm Better than the day before~ | ||
Wednesday Mar 12 | ||
| Running long 30:23 [3]5 km (6:05 / km) | |
| slept:6.0 | ||
| Running @ Grass
5:20pm ~500m Grass Lap x 10 2'50", 2'40", 2'43", 2'56", 2'47", 2'47", 2'46", 2'50", 2'40", 2'44", 2'36" 30'23" ~5km Have to rest more for Sunday... | ||
| Weight Training 40:00 [3] | |
| slept:6.0 | ||
| Working @ Shangri-La
7:00pm - 11:00pm Really tired after 2 days' gym, especially the shoulders... Fell down on the floor in the kitchen, fortunately not so serious. | ||
Tuesday Mar 11 | ||
| Weight Training 25:00 [5] | |
| Gym @ CUHK
2:00pm Seated Abdonminal Crunch (200) x 10 x 3 Rotary Torso (40) (left) x 10 x 3 Rotary Torso (40) (right) x 10 x 3 Side Bend (45lbs) (left) x 10 x 3 Side Bend (45lbs) (right) x 10 x 3 Behind-the-neck Press (Empty Bar) x 10 x 3 Upper Bench Press (13.8kg) x 8 x 3 | ||
| Rugby 55:00 [4] | |
| Rugby @ Tai Hang Tung S.G.
7:30pm Revolution Training BIg Laps x 2 Tackle Skill Passing Skill Been absent about 2 months... I promise I will attend the training each week from now on. | ||
Monday Mar 10 | ||
| Running long 48:06 [4]10 km (4:49 / km) +220m 4:20 / km | |
| slept:7.0 weight:145lbs shoes: Adidas adizeroLT | ||
| Running @ CUHK
5:30pm Women's X-Country Route + Men's X-Country Route HCF >>> UC Tennis Court (2.8km climb 100m) - 15'17" UC Tennis Court >>> HCF (1.4km) - 6'14" (Women's Lap - 21'32") HCF >>> UC Tennis Court (2.8km climb 100m) - 14'30" UC Tennis Court >>> NA >>> UC Tennis Court (1.6km climb 20m) - 7'08" UC Tennis Court >>> HCF (1.4km) - 4'54" (Men's Lap - 26'32") Total: 48'06" | ||
| Running warm up/down 6:20 [3]1.2 km (5:17 / km) | |
| slept:7.0 weight:145lbs shoes: Adidas adizeroLT | ||
| Running @ CUHK
6:30pm Warm-down: 400m x 3 2'18", 2'02", 1'59" - 6'20" 1.2km | ||
| Weight Training 30:00 [5] | |
| slept:7.0 weight:145lbs | ||
| Gym @ CUHK
6:40pm Bench Press (10kg) x 10 x 1 Pullover (80) x 10 x 1 Dipping x 10 x 1 Lat Pulldown (5) x 10 x 1 Seated Abdonminal Crunch (180, 200, 200) x 10 x 3 Bench Press (17.5kg) x 10 x 3 Biceps (Snake Bar) (10kg) x 10 x 3 - Half Range Pullover (110) x 10 x 3 Rotary Torso (left) (40) x 10 x 2 Rotary Torso (right) (40) x 10 x 2 Lateral Raise (40) x 10 x 2 Seated Row (8) x 10 x 1 | ||
| Running race 8:51 [5]2.2 km (4:01 / km) vdot: 46.1 | |
| slept:7.0 weight:145lbs shoes: Adidas adizeroLT | ||
| Running @ CUHK w/ Thorson
7:30pm 3km Fast Running 0'51", 1'41", 1'36", 1'34", 1'34", 1'33"...... Would be injury if continue ! 2.2km 8'51" | ||
| Running race 1:15 [5]0.4 km (3:07 / km) | |
| slept:7.0 weight:145lbs shoes: Adidas adizeroLT | ||
| Running @ CUHK
7:50pm 400m Fast w/ Thorson's 3km last lap 1'15" | ||
Sunday Mar 9 | ||
| Orienteering race 46:17 [5]***** 4.5 km (10:17 / km) +150m 8:49 / km | |
| spiked:17/17c slept:4.0 shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Tap Mun
Annual Orienteering Championships 2008 - Middle 12:00pm 4.5km climb 150m 17c 46'17" Holy shit at #17 Unforgivable mistake...... 1. KK - 33' (WTF!!!) 2. Law Kwok Kuen - 38' 3. Large Liang - 38' 4. Lee Yu Ming - 41' 5. Po Lok - 42' 6. Chi Ko - 42' 7. Siu Tung - 43' 8. CKW - 44' 9. Sam Choi - 44' 10. Yu Shin Ho - 44' 11. Man Chi Kin - 45' 12. Brother Kit - 46' 13. Me - 46' | ||