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Training Log Archive: hkleaf

In the 10 days ending Sep 8, 2009:

activity

time

miles

Running

9:36:30

63.06

(9:09)

101.49

(5:41)

1652

Cycling

2:06:40

17.4

(8.2/h)

28.0

(13.3/h)

Stretching

1:25:00

Orienteering

52:54

13c

Swimming

20:00

0.47

(42:55)

0.75

(26:40)

Speed/Track

15:04

2.98

(5:03)

4.8

(3:08)

Total

14:36:08

83.91

135.04

1652

13c

[1-5]

13:11:08

3:38

0:00

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Tuesday Sep 8, 2009 #

Running (Pavement) 31:26 [2] 7.02 km (4:29 / km)
shoes: Adidas Supernova Cushion 6

30C, 79%, partly cloudy - TNT @ Morse. It seems the heat advisory is in effect everyday, so I'm pretty used to it by now. 4 laps warm up, 8 laps at tempo pace, and 2 laps cool down for a total of 14. Legs felt super heavy in the beginning and took some effort to maintain even the slower pace. Happy to manage the tempo portion, but I was dog tired at the end.

Splits for warm up and cool down:
5:39.49
5:12.55
5:03.86
5:02.04

5:22.58
5:05.33

Running tempo (Pavement) 37:19 [3] 9.36 km (3:59 / km)
shoes: Adidas Supernova Cushion 6

8 laps @ tempo effort:
4:45.44
4:52.37
4:34.59
4:39.43
4:36.44
4:38.57
4:35.52
4:36.85

Times (at least the last 6 laps) were fairly consistent, but were also generally slower than last week. It may be a sign the high mileages are catching up to me. I look forward to the drop back week next week.

Stretching warm up/down 10:00 [0]

Monday Sep 7, 2009 #

Note
(rest day)

Scheduled rest day.

Sunday Sep 6, 2009 #

Running long (Mixed Road/Trail) 3:03:25 [2] * 22.75 km (8:04 / km) +900m 6:44 / km
shoes: Asics Gel-Trail Attack 3

Pre-running the Wilson Challenge course with Siu Tung. We covered the Kowloon portion from Yau Tong MTR to the finish in Shatin Pass. We went at a slow pace and walked up most hills. The climb up Tung Yeung Shan was particularly brutal as it was steep and without shade. But the views along the way were absolutely spectacular! It's too bad I couldn't take any pictures.
We stopped briefly at Shatin Pass to get refreshments (Pocari) before jogging downhill to Hammer Hill sports ground where Siu Tung stored his belongings. I stayed to rest and stretched a while before continuing to run home.

Splits and distances:
2:19:23 - 15.8km Wilson Trail sections 3 & 4 from Yau Tong to Shatin Pass
0:22:07 - 3.95km Shatin Pass to Hammer Hill S.G.
0:21:56 - 3km Hammer Hill to home

Stretching warm up/down 15:00 [0]

Swimming (Ocean) 20:00 [2] 0.75 km (26:40 / km)

Went to Clear Water Bay for a swim with friends in the afternoon. Legs were tired from the morning run, so the plan was to go and just relax (read: laying around on the beach). Ended up swimming and wading in the ocean most of the time, which served to loosen up the legs.
*times and distances are estimates

Saturday Sep 5, 2009 #

Cycling (Bike Trail) 2:06:40 [1] 28.0 km (13.3 kph)

~31C, Sunny, clear, light breeze - Went riding along the Tolo Harbour bike trail in the afternoon. Original plan was to go from Shatin to Tai Mei Tuk and back, which would be a 39km roundtrip. However, we had a later start and were generally going at a leisurely pace. So we only reached the TaiPo Industrial District before having to turn back. Pretty pleasant day to be out on a bike instead of run.

Orienteering (Night) 18:04 [3]
shoes: Asics Gel-Trail Attack 3

Night-O training on the Shatin Park sprint map, set up by Aby. I had actually ran these courses earlier in June when training with the JWOC squad members on our own. But it's quite different navigating at night, even in an urban park setting. There were times when I couldn't read the map, and also times when I was standing on top of the feature and couldn't find the small paper marker (a couple times I was literally stepping on the marker!).

27.25
25.44 (52.69)
52.10 (1:44.79)
35.21 (2:20.00)
1:50.48 (4:10.48)
1:05.19 (5:15.67)
1:03.26 (6:18.93)
2:51.21 (9:10.14)
36.97 (9:47.11)
29.30 (10:16.41)
33.41 (10:49.82)
29.27 (11:19.09)
2:55.39 (14:14.48)
1:18.35 (15:32.83)
43.94 (16:16.77)
28.72 (16:45.49)
1:05.06 (17:50.55)
13.64 (18:04.19)

Orienteering (Night) 23:03 [3] ***
shoes: Asics Gel-Trail Attack 3

Course B. Had similar mistakes with map reading and spotting controls. I really should be paying more attention to features, attackpoints, etc. rather than looking for the marker in the dark...

I skipped some splits... will have figure out which ones later
3:34.00
44.38 (4:18.38)
44.25 (5:02.63)
4:33.16 (9:35.79)
36.66 (10:12.45)
1:31.80 (11:44.25)
3:51.06 (15:35.31)
2:36.44 (18:11.75)
41.13 (18:52.88)
47.58 (19:40.46)
22.81 (20:03.27)
37.88 (20:41.75)
34.14 (21:15.29)
1:36.50 (22:51.79)
11.50 (23:03.29)

Orienteering (Mixed Pavement/Terrain) 11:47 [2] ***
13c shoes: Asics Gel-Trail Attack 3

Control pickup, which doubled as my cool down jog. Ran back to the controls on memory. I brought the maps, but only had to look at them once or twice.

Stretching warm up/down 10:00 [0]

Friday Sep 4, 2009 #

Running (Mixed Road/Grass) 49:34 [2] 5.77 mi (8:35 / mi) +130m 8:02 / mi
shoes: Nike Air Pegasus+ 2007

31C, 69%, partly cloudy - Evening solo run from home exploring new routes. I ran the flats along the shore over to Cha Kwo Ling and Lei Yue Mun. Then climbed my way up to the saddle between Chiu Keng Wan Shan and Black Hill, down the other side to Ocean Shores in Tiu Keng Leng. As my time was already up, I hopped on the subway to ride 4 stops home. Pretty nice night to be out.

Stretching warm up/down 10:00 [0]

Thursday Sep 3, 2009 #

Running warm up/down (Track) 9:04 [2] 1.82 km (4:59 / km)
shoes: Adidas Supernova Cushion 6

32C, 70%, partly cloudy - TNT at Hammer Hill. Legs felt heavy and tired, so only did a brief 4-lap warm up.

Running hills (Road) 30:22 [3] 3.05 mi (9:57 / mi) +450m 6:50 / mi
shoes: Adidas Supernova Cushion 6

Climb up Jat's Incline. As legs were heavy, I eased back on the effort a bit. Interesting to note that the slower time (~1min) comes from the beginning portion - 10:15 to the bottom of Jat's instead of 9:15 last week. What I didn't expect was 1min could feel so different in terms of tiredness!

Running (Road) 35:55 [2] 3.55 mi (10:07 / mi)
shoes: Adidas Supernova Cushion 6

Downhill portion back to the sports ground.

Speed/Track intervals (400s) 15:04 [5] 4.8 km (3:08 / km)
shoes: Adidas Supernova Cushion 6

Intervals with the Lok Wah track club. They did 6x800m while I ran the hills, and I came back just in time for the second half, which consisted of 12x400m on 2:30 cycles.

Splits (w/ recovery):
76.85 (72.49)
76.27 (73.42)
75.66 (76.73)
76.77 (72.62)
76.02 (73.89)
74.23 (76.99)
75.30 (75.25)
75.79 (74.11)
75.52 (75.14)
75.43 (76.10)
74.26 (3:18.85) - 2min extra rest
71.62 (77.30)

Legs actually felt less heavy after the hill climb, but still I dialed back the pace slightly in order to finish the whole set. I skipped the 2x800m that followed because I've had enough for the day.

Running (Track) 13:45 [1] 1.1 km (12:30 / km)

Walking recovery of ~100m inbetween 400s.

Running warm up/down (Grass) 13:30 [2] 2.4 km (5:37 / km)

Cool down barefooted along the infield grass, needed 6 laps for legs to loosen up properly.

Stretching warm up/down 10:00 [0]

Wednesday Sep 2, 2009 #

Running (Road) 45:10 [2] 5.34 mi (8:27 / mi) +139m 7:50 / mi
shoes: Nike Air Pegasus+ 2007

30C, 74%, partly cloudy, some wind - Late night run on this Chinese Halloween. Found some hills in Ngau Tau Kok and Sau Mau Ping before descending to the flats along the Kwun Tong shore. Saw more people than expected out running at this late hour.

Stretching warm up/down 10:00 [0]

Tuesday Sep 1, 2009 #

Running warm up/down (Pavement) 31:44 [2] 7.02 km (4:31 / km)
shoes: Asics Gel-DS Trainer 13

30C, 70%, mostly cloudy - TNT at Morse. Ran 4 laps to warm up, then 7 at T-effort, and 2 more to cool down, for a total of 13 big laps. It sprinkled lightly during the last cool down lap, which was quite refreshing. I still continue to sweat like a leaking faucet!

This is the warm up/cool down portion:
5:39.75
5:21.58
5:20.54
5:11.88
5:09.61
4:59.86

1:02:46 for all 13 laps, avg of ~4:50/lap

Running tempo (Pavement) 31:03 [4] 8.19 km (3:47 / km)
shoes: Asics Gel-DS Trainer 13

The threshold portion of the run:
4:23.09
4:26.44
4:21.24
4:28.61
4:29.88
4:28.32
4:25.97

Times were okay, but I thought they'd be closer to 4:20 per lap. Perhaps I didn't push hard enough, but it's difficult to tell without the HR monitor.

Stretching warm up/down 10:00 [0]

Monday Aug 31, 2009 #

Event: Laramie Daze

Note
(rest day)

Scheduled rest day.

Sunday Aug 30, 2009 #

Running (Bike Trail) 1:04:13 [2] 8.28 mi (7:45 / mi) +33m 7:40 / mi
shoes: Adidas Supernova Cushion 6

32C, cloudy, humid - Easy run on the Tolo Harbour bike trail, from TaiPo to Shatin. Iris tagged along on the bike for some much appreciated company. Lots of folks were also out enjoying the day.

Stretching warm up/down 10:00 [0]

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