Training Log Archive: hkleafIn the 1 days ending Jan 7, 2016:
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Thursday Jan 7, 2016 #
7 PM
Running warm up/down (Road) 16:05 [2] 2.9 km (5:33 / km)
ahr:143 max:172 shoes: NB 1061
Home to Hammer Hill (w/ pack) as warm up for Squad physical training.
Speed/Track intervals (Ladder) 21:16 [5] 6.4 km (3:19 / km)
ahr:158 max:187 shoes: NB 1061
Squad Physical Training - ladder intervals
400-800-1200-1600-1200-800-400m (w/ 400m jogging recovery inbetween)
Ran with Siu Tung, who helped to push and maintain the fast pace.
Splits:
1:16.03 (138/160) / 3:00.70 (133/160)
2:42.75 (161/171) / 2:40.80 (140/171)
4:08.77 (167/178) / 3:00.82 (143/177)
5:22.91 (174/184) / 3:04.68 (149/184)
3:59.18 (175/187) / 2:54.07 (156/185)
2:35.76 (176/185) / 3:25.96 (151/185)
1:10.77 (163/182)
400-800-1200-1600-1200-800-400m (w/ 400m jogging recovery inbetween)
Ran with Siu Tung, who helped to push and maintain the fast pace.
Splits:
1:16.03 (138/160) / 3:00.70 (133/160)
2:42.75 (161/171) / 2:40.80 (140/171)
4:08.77 (167/178) / 3:00.82 (143/177)
5:22.91 (174/184) / 3:04.68 (149/184)
3:59.18 (175/187) / 2:54.07 (156/185)
2:35.76 (176/185) / 3:25.96 (151/185)
1:10.77 (163/182)
Running (Track) 18:07 [2] 2.4 km (7:33 / km)
ahr:145 max:185 shoes: NB 1061
Recovery inbetween.
Running warm up/down (Track) 17:03 [1] 2.05 km (8:19 / km)
ahr:129 max:171 shoes: NB 1061
Cool down
Stretching warm up/down 10:00 [0]