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Training Log Archive: hkleaf

In the 1 days ending Sep 17, 2009:

activity # timemileskm+m
  Running1 1:49:36 11.02(9:57) 17.73(6:11) 450
  Speed/Track1 14:41 2.98(4:55) 4.8(3:04)
  Stretching1 10:00
  Total1 2:14:17 14.0 22.53 450
  [1-5]1 2:04:17

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Th

Thursday Sep 17, 2009 #

Running warm up/down (Track) 45:06 [2] 7.11 km (6:21 / km)
shoes: Asics Gel-DS Trainer 13

32C, 77%, clear but smoggy - TNT @ Hammer Hill. Big turnout tonight w/ nearly 20 people. Also, YAOC has started its club training here as well.

Warm up (8 laps), cool down (4 laps), plus recoveries inbetween intervals (11x~150m)
17:37.80
11:02.76
16:25.57

Running hills (Road) 29:04 [3] 3.05 mi (9:32 / mi) +450m 6:32 / mi
shoes: Asics Gel-DS Trainer 13

Climb up Jat's Incline. Legs aren't feeling quite as heavy this week, perhaps partially having to do with a lighter pair of shoes. Last week was nice and breezy with the typhoon coming, this week is the opposite, with not even a little bit! I tried to stay relaxed and didn't push particularly hard. So I'm quite pleased to see time hovering around 29min now.

Running (Road) 35:26 [2] 3.55 mi (9:59 / mi)
shoes: Asics Gel-DS Trainer 13

Jog back down to the sports ground.

Speed/Track intervals (400s) 14:41 [5] 4.8 km (3:04 / km)
shoes: Asics Gel-DS Trainer 13

Joined the Lok Wah track club for the 2nd half, which consisted of 12x400m on ~2:40 (160s) cycles.
Splits (w/ recovery):
76.64 (82.32)
74.30 (86.11)
74.32 (86.21)
74.07 (94.32)
75.42 (85.95)
73.62 (86.46)
73.68 (86.99)
72.01 (87.72)
73.43 (87.65)
70.85 (95.81)
72.43 (106.03)
69.80 (- -)

Legs felt good enough to churn out some fast ones at the end, so I'm happy.

Stretching warm up/down 10:00 [0]

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