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Training Log Archive: hkleaf

In the 7 days ending Aug 24, 2009:

activity # timemileskm+m
  Running5 4:28:49 32.12(8:22) 51.69(5:12) 654
  Hiking2 3:35:00
  Stretching4 40:00
  Speed/Track1 9:55 1.99(4:59) 3.2(3:06)
  Total6 8:53:44 34.1 54.88 654
  [1-5]6 8:13:44

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TuWeThFrSaSuMo

Monday Aug 24, 2009 #

Note
(rest day)

Scheduled rest day. Legs and glutes a bit sore from yesterday.

Sunday Aug 23, 2009 #

Hiking (Mixed Trail/Road) 2:55:00 [2]
shoes: Asics Gel-Trail Attack 3

Hot, hazy, mostly clear - Hiking with a moderate pack from Tai Mo Shan's Sze Lok Yuen down to 深井. It took us roughly 3.5hrs, part of which I ran and will log seperately. Not too sure of the total distance and climb, but maybe I can attempt to draw it out and measure.

Running (Road) 35:00 [2] 4.0 mi (8:45 / mi)
shoes: Asics Gel-Trail Attack 3

Running portion of the hike, along Route Twisk of the Maclehose Trail. Lots of ups and downs. Pace and distance is a guess.

Saturday Aug 22, 2009 #

Hiking (Mixed Road/Trail) 40:00 [1]

Hiking around Tai Mo Shan (highest peak in Hong Kong) and taking in the grand vistas of every direction. Sky was a bit hazy but the views were still awesome. Stayed overnight at Sze Lok Yuen (a youth hostel) where we had a club AGM and bbq. Good times.

AOWN: cows were grazing everywhere on the open grass land, birds, dragon flies... it's nice to get a taste of the country side amidst this concrete jungle.

Friday Aug 21, 2009 #

Running (Road) 38:28 [2] 4.8 mi (8:01 / mi) +79m 7:37 / mi
shoes: Nike Air Pegasus+ 2007

30C, mostly clear - Another late night jaunt. This time I went by the waterfront under the Kwun Tong Bypass all the way over to Cha Kwo Ling, Yau Tong, and back.

Stretching warm up/down 10:00 [0]

Thursday Aug 20, 2009 #

Running warm up/down (Track) 24:27 [2] 4.3 km (5:41 / km)
shoes: Nike Air Pegasus+ 2007

31C, 66%, mostly clear - TNT at Hammer Hill.
Warm up (4 laps), recovery during intervals (4 laps), plus cool down (2 laps) at the track.
8:27.15
10:00
5:59.80

Running hills (Road) 30:09 [3] 3.05 mi (9:53 / mi) +450m 6:47 / mi
shoes: Nike Air Pegasus+ 2007

Climb up Jat's Incline. Hot day but lower humidity helped a lot. I didn't push as hard compared to last week, thinking that I still have intervals to do afterwards. Quite satisfied with 30min.

Running (Road) 34:21 [2] 3.55 mi (9:41 / mi)
shoes: Nike Air Pegasus+ 2007

Downhill portion back to the sports ground.

Speed/Track intervals (400s) 9:55 [5] 3.2 km (3:06 / km)
shoes: Nike Air Pegasus+ 2007

After a brief rest, was going to join the Lok Wah Track Club for their interval session, but they are doing longer repeats these few weeks. I didn't want to run 3km straight, so instead I ran 8x400m @75s with equal recovery time (jogging 200m).

Splits (recovery):
75.77 (74.91)
74.84 (74.87)
73.37 (74.73)
75.54 (74.99)
74.85 (75.06)
73.94 (75.01)
73.78 (75.13)
72.96 (75.11)

Would've liked to do 10 total, but I was getting tired and didn't want to push things overboard, so I got to finish on a positive note.

Stretching warm up/down 10:00 [0]

Wednesday Aug 19, 2009 #

Running (Road) 45:00 [2] 5.32 mi (8:28 / mi) +125m 7:53 / mi
shoes: Adidas Supernova Cushion 6

29C, mostly clear - Late night run from home over to the East Harbour Tunnel toll plaza, then back around the foothills of Kwun Tong. Easy effort, and generally felt good.

Stretching warm up/down 10:00 [0]

Tuesday Aug 18, 2009 #

Event: WOC 2009
 

Running (Pavement) 1:01:24 [3] 14.04 km (4:22 / km)
shoes: Adidas Supernova Cushion 6

29C, mostly clear, humid - TNT at Morse. Legs still weren't quite recovered from Sunday, so I scraped the 25min T pace run. Instead, I did a 12-lap steady pace run with a light pack.

Splits:
1. 5:40.23
2. 5:15.92
3. 5:15.39
4. 5:10.92
5. 5:05.19
6. 5:03.09
7. 5:00.05
8. 5:01.24
9. 4:52.95
10. 5:03.34
11. 5:00.36
12. 4:56.06
For an average of 5:07 per lap.

Stretching warm up/down 10:00 [0]

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