Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: phatmax

In the 30 days ending Apr 30, 2014:

activity

time

miles

running

21:39:30

170.69

(7:37)

274.7

(4:44)

1180

Exercise session

2:18:30

Total

23:58:00

170.69

274.7

1180

1:23

0:00

» now

Wednesday Apr 30, 2014 #

running tempo 50:30 [4] 12.0 km (4:13 / km) +60m 4:06 / km
shoes: Saucony Hurricane 15

Along Bowen Rd to the end and return. Picked up the pace along Bowen, for a bit of tempo work.
Spent the afternoon walking around jade market in Kowloon.a lot of sellers, very few lookers and even fewer buyers.

Tuesday Apr 29, 2014 #

running 35:00 [3] 7.0 km (5:00 / km) +200m 4:23 / km
shoes: Saucony Hurricane 15

Glenaly, Conduit and PoShan. The climb up Glenaly is tough. Not easy coming down either.
Walked around Macau yesterday afternoon and today before getting the ferry back to HK.

Monday Apr 28, 2014 #

running 44:00 [3] 9.0 km (4:53 / km) +150m 4:31 / km
shoes: Saucony Hurricane 15

Went along Bowen Road again, but turned before the end. On the return headed down the hill then through the zoo and gardens to the end of Caine Road. Quick stop at the bakery then slog up Castle and Seymour streets.
Now off the Macau for a couple of days for a change of scenery.

Sunday Apr 27, 2014 #

running 40:10 [3] 8.4 km (4:47 / km) +200m 4:16 / km
shoes: Saucony Hurricane 15

Along Robinson Rd and then up to Conduit Rd and Po Shan Rd. the transition between Robinson Rd and Conduit is 400m @ 1in5. After that the steady climb up Po Shan was relatively easy.

Saturday Apr 26, 2014 #

running 52:10 [3] 12.0 km (4:21 / km) +60m 4:14 / km
shoes: Saucony Hurricane 15

Week 1, Hong Kong. Run to the end of Bowen Road and back. Not too much climb to the start and back and once on Bowen Rd it is flat.
Popular running spot, with some excellent views if the low cloud cleared.

Friday Apr 25, 2014 #

running 49:00 [3] 10.0 km (4:54 / km)
shoes: Kyano 19

Fairly easy run. Out early, then off to the airport. A lot of traffic at 5:30 heading to the dawn service.

Thursday Apr 24, 2014 #

running 41:00 [3] 8.5 km (4:49 / km)
shoes: Hurricane 14, grey

Home to The Strand and tehn back again. Was running a minute or so late so had to pick the pace up a bit from the normal warm-up

Exercise session 42:30 [3]

Mostly leg and upper body. Fair bit of glut work so bum could be sore tomorrow.

Wednesday Apr 23, 2014 #

running 48:00 [3] 10.0 km (4:48 / km)
shoes: Kyano 19

Enjoyable early run.

Tuesday Apr 22, 2014 #

running 47:30 [3] 10.5 km (4:31 / km)
shoes: Hurricane 14, grey

Was way too windy early this morning, so I defered the run until lunchtime. Was raining then, but better than fighting the wind.

Monday Apr 21, 2014 #

running 42:30 [3] 8.7 km (4:53 / km)
shoes: Kyano 19

Home to The Strand as warm up and then back home after exercise session

Exercise session 41:00 [3]

Leg, core and upper body. A bit more leg work than usual

Saturday Apr 19, 2014 #

running 49:00 [3] 10.0 km (4:54 / km)
shoes: Hurricane 14, grey

A bit tired this morning, so took it easy.
Spent yesterday catching up on reports that need to be finished before going on holidays. Completed writing two, plus an edit on one for the staff member who had a heart attack last week. A couple more to do before Friday.

Friday Apr 18, 2014 #

running 31:40 [2] 6.1 km (5:11 / km)
shoes: Kyano 19

Home to reserve as a warm up, and then back home again after tempo.

running tempo 40:10 [3] 9.0 km (4:28 / km)
shoes: Kyano 19

Steady pace around the water.

Thursday Apr 17, 2014 #

running 48:00 [3] 9.6 km (5:00 / km)
shoes: Hurricane 14, grey

Fairly relaxed run. Feeling a bit flat

Wednesday Apr 16, 2014 #

running 47:40 [4] 11.0 km (4:20 / km) +60m 4:13 / km
shoes: Kyano 19

Solid lunchtime run.
So far this week has been solid with interiew panels or VTC. Started at 7 this monring with a 3 hr VTC, followed by an hour and a half of interviews. The run was welcome relief.

Tuesday Apr 15, 2014 #

running 49:10 [3] 10.0 km (4:55 / km)
shoes: Hurricane 14, grey

Out early. Usual Tuesday route along the Strand then back along Melburne Rd.

Monday Apr 14, 2014 #

running 43:40 [3] 8.8 km (4:58 / km)
shoes: Kyano 19

Home to the Strand as warm up for exercise class and then back home afterwards.

Exercise session 40:00 [3]

Core, upper body and leg work. Had not done a lot of upper body and core work over the past 3 weeks, so this morning was tough.

Saturday Apr 12, 2014 #

running 1:09:00 [3] 14.2 km (4:52 / km)
shoes: Hurricane 14, grey

Long run. It w warmer than I had anticipated.

Friday Apr 11, 2014 #

running 16:40 [3] 3.3 km (5:03 / km)
shoes: Kyano 19

Warm up and warm down for tempo session

running 29:40 [4] 7.1 km (4:11 / km)
shoes: Kyano 19

3 x 10 minute tempo, with 2 minute recovery between.

Thursday Apr 10, 2014 #

running 37:00 [3] 8.0 km (4:38 / km)
shoes: Hurricane 14, grey

Work to pick up the other car from service. Constant drizzle again, so as with yesterday the service manager looked unimpressed with my dripping while he went through what they had done in an attempt to justify the price charged

Wednesday Apr 9, 2014 #

running 47:00 [3] 10.2 km (4:36 / km)
shoes: Kyano 19

Ran from work to Richmond to pick the car up from service.

Tuesday Apr 8, 2014 #

running 49:00 [3] 10.0 km (4:54 / km)
shoes: Hurricane 14, grey

Early run.

Monday Apr 7, 2014 #

running 46:30 [3] 10.0 km (4:39 / km)
shoes: Hurricane 14, grey

Quick run through Jawbone Reserve before heading into the office for a short day.

Saturday Apr 5, 2014 #

running 1:01:30 [3] 13.0 km (4:44 / km) +100m 4:33 / km
shoes: Kyano 19

Last run for the trip. Through Hyde park and then explored some new areas to the west, rest day will be good

Exercise session 15:00 [3]

Upper body and core in the gym

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