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Training Log Archive: hkleaf

In the 7 days ending Sep 13, 2009:

activity	#	time	miles		km		+m
Running	6	8:43:22	53.95	(9:42)	86.83	(6:02)	1526
Stretching	6	1:05:00
Swimming	1	27:00	0.62	(43:27)	1.0	(27:00)
Speed/Track	1	18:50	3.49	(5:24)	5.61	(3:21)
Total	6	10:34:12	58.06		93.44		1526
[1-5]	6	9:29:12

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Sunday Sep 13, 2009 #

Running long (Mixed Road/Trail) 2:54:14 [2] 17.33 km (10:03 / km) +955m 7:53 / km
shoes: Asics Gel-Trail Attack 3

~30C, partly cloudy, hazy - Another practice run for the Wilson Challenge, this time checking out the Hong Kong Island portion of the course.
Met up with Siu Tung and Tam Wing Chung at Times Square for the run up to Tai Tam Country Park where the race will start. The course then winds along the Tai Tam Reservoirs before picking up Section 1 of the Wilson Trail at Repulse Bay Gap on the climb up Violet Hill. We followed the entire Section 2 up Jardine's Lookout, part way up Mount Butler to Siu Ma Shan, then down towards Quarry Bay. We finished at the Tai Koo Station to practice the MTR transition.
The pace was generally easy, as we walked up all the steep slopes and stairs, and only jogged the flats and downs. Pretty humid day with no wind, and the hazy/smoggy conditions made the views less spectacular.

Splits:
34:46 4.23km, 285m, run from Causeway Bay to Tai Tam start.
1:10:19 6.5km, 396m, Start to CP1 (Tai Tam to HK Parkview)
1:09:09 6.6km, 274m, CP1 to CP2 (HK Parkview to Tai Koo)

Stretching warm up/down 15:00 [0]

Swimming (Indoor Pool) 27:00 [2] 1.0 km (27:00 / km)

At the Kowloon Park pool with Iris. Since it worked to loosen up the legs last week, I thought I'd do it again. The thunderstorm forced everyone inside, so it was quite crowded. Got in 20 lengths (50m) only.

Saturday Sep 12, 2009 #

Running long (Mixed Grass/Track) 1:29:50 [2] 19.26 km (4:40 / km)
shoes: Adidas Supernova Cushion 6

30C, 82%, partly cloudy - Midday run in Happy Valley. Ran around the perimeter of the football fields in the infield area. The recreational track there measures just over 1km (1.07km to be exact), and is one of the few places where I can find nice soft grass surface to run on. I wasn't sure how many laps I wanted to do, and settled on 90mins, which worked out to be 18 laps.

Splits:
5:36.56
5:10.13
5:08.85
5:04.45
5:00.50

4:55.48
4:58.75
4:57.97
4:53.91
4:57.35

4:51.20
4:49.97
4:55.04
4:48.52
4:55.95

4:53.33
4:59.41
4:52.66

Stretching warm up/down 10:00 [0]

Friday Sep 11, 2009 #

Running (Road) 45:13 [2] 5.63 mi (8:02 / mi) +77m 7:42 / mi
shoes: Adidas Supernova Cushion 6

28C, 84%, light drizzle, some wind - Easy recovery run to Yau Tong and back. Had to stop at more lights than usual due to early evening traffic, but otherwise it was uneventful.

Stretching warm up/down 10:00 [0]

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

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

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)

Stretching warm up/down 10:00 [0]

Wednesday Sep 9, 2009 #

Running (Mixed Road/Track/Grass) 45:05 [2] 5.64 mi (8:00 / mi) +44m 7:48 / mi
shoes: Nike Air Pegasus+ 2007

30C, 72%, a few drizzle - Easy recovery run from home. I wanted some softer surfaces to run on, so had to run laps at the Kowloon Bay Sports Ground. There's just enough grass around the outer perimeter of the track. I did 10 laps (I think, lost count), plus the 1mi+ to and fro.

Stretching warm up/down 10:00 [0]

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.

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