Training Log Archive: hkleafIn the 1 days ending Sep 10, 2009:
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Thursday Sep 10, 2009 #
Running warm up/down (Track) 36:22 [2] 5.1 km (7:08 / km)
shoes: Nike Air Pegasus+ 2007
~29C, overcast, strong wind (typhoon signal #3) - TNT @ Hammer Hill. Much less crowded at the track today as people are staying home due to the typhoon.
This includes warm up (4 laps), cool down (4 laps), and recovery inbetween.
8:40.05
11:05.50
16:36.17
This includes warm up (4 laps), cool down (4 laps), and recovery inbetween.
8:40.05
11:05.50
16:36.17
Running hills (Road) 29:01 [3] 3.05 mi (9:31 / mi) +450m 6:31 / mi
shoes: Nike Air Pegasus+ 2007
Climb up Jat's Incline. Legs were feeling great, plus I had trouble with breathing in the early portion. It's almost like the wind gusts created a vacuum behind and I was inhaling nothing... weird. So I tried taking small easy strides, and managed to settle down in the middle portion. The last 3rd of the climb was tough as usual, but the cooler temp and breezy conditions were a nice change. I was quite surprised to see the fast time given how I felt.
Running (Road) 34:52 [2] 3.55 mi (9:49 / mi)
shoes: Nike Air Pegasus+ 2007
Jog back down the hill.
Speed/Track intervals (800s) 13:21 [4] 4.0 km (3:20 / km)
shoes: Nike Air Pegasus+ 2007
Intervals with Lok Wah track club. I did 5x800m on 5:30 cycle.
2:43.79 (2:46.66)
2:41.78 (2:47.97)
2:39.66 (2:50.89)
2:39.08 (2:51.89)
2:37.21 (5:18.76) - extra rest here before the miler
2:43.79 (2:46.66)
2:41.78 (2:47.97)
2:39.66 (2:50.89)
2:39.08 (2:51.89)
2:37.21 (5:18.76) - extra rest here before the miler
Speed/Track intervals (Mile) 5:29 [5] 1.0 mi (5:29 / mi)
shoes: Nike Air Pegasus+ 2007
Wrapped up the workout with a miler.
1:23.40 (includes the extra 9m)
1:23.92 (2:47.32)
1:22.43 (4:09.75)
1:19.25 (5:29.00)
1:23.40 (includes the extra 9m)
1:23.92 (2:47.32)
1:22.43 (4:09.75)
1:19.25 (5:29.00)
Stretching warm up/down 10:00 [0]