Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 1 days ending Aug 27, 2009:

activity

time

miles

Running

1:33:07

9.77

(9:32)

15.72

(5:55)

450

Stretching

10:00

Speed/Track

9:58

1.99

(5:01)

3.2

(3:07)

Total

1:53:05

11.76

18.92

450

[1-5]

1:43:05

1:53

0:00

» now

Thursday Aug 27, 2009 #

Running warm up/down (Track) 27:01 [2] 5.1 km (5:18 / km)
shoes: Asics Gel-DS Trainer 13

31C, 74%, mostly clear - TNT at Hammer Hill.
Warm up (8 laps) and cool down (3 laps) on the outer lane.
18:21.37
8:40.14

Running hills (Road) 29:11 [4] 3.05 mi (9:34 / mi) +450m 6:34 / mi
shoes: Asics Gel-DS Trainer 13

Climb up Jat's Incline. I set a brisk pace early on, getting to the bottom of Jat's in 9:12. The last third of the climb again was a struggle as I was tiring quickly and breathing heavily. Good thing there's nice cool running natural water at the top to douse my head.

Running (Road) 36:55 [2] 3.55 mi (10:24 / mi)
shoes: Asics Gel-DS Trainer 13

Easy jog back down to the sports ground, chatting with Iris along the way. We saw a snake snacking on a frog for dinner by the roadside.

Speed/Track intervals 9:58 [5] 3.2 km (3:07 / km)
shoes: Asics Gel-DS Trainer 13

Joined the Lok Wah Track Club for the remainder of its workout, which consisted of 4x400m (on 2:30 cycles) and 2x800m.

Splits, w/ walking recovery:
75.75 (73.28)
73.56 (76.45)
71.65 (106.80)
69.67 (5:23.04)
2:35.11 (2:18.19)
2:31.99

Stretching warm up/down 10:00 [0]

« Earlier | Later »