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Training Log Archive: hkleaf

In the 7 days ending Sep 18, 2009:

activity	#	time	miles		km		+m
Running	6	8:47:24	53.83	(9:48)	86.63	(6:05)	1607
Stretching	6	1:05:00
Swimming	1	27:00	0.62	(43:27)	1.0	(27:00)
Speed/Track	1	14:41	2.98	(4:55)	4.8	(3:04)
Total	6	10:34:05	57.43		92.43		1607
[1-5]	6	9:29:05

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Friday Sep 18, 2009 #

Running (Road) 46:50 [2] 5.92 mi (7:55 / mi) +63m 7:39 / mi
shoes: Nike Air Pegasus+ 2007

31C, 82%, clear - Easy recovery run out to Kai Tak and back. Sticky conditions under heat advisory, but legs felt good.
21:12 - out
25:38 - back

C • Architecture 4

Stretching warm up/down 10:00 [0]

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]

Wednesday Sep 16, 2009 #

Running (Road) 44:15 [2] 5.43 mi (8:09 / mi) +139m 7:33 / mi
shoes: Adidas Supernova Cushion 6

28C, 86%, mostly cloudy - Late night run in the neighbourhood. Seemed to have a little more springs in the legs tonight.

Stretching warm up/down 10:00 [0]

Tuesday Sep 15, 2009 #

Running (Pavement) 1:02:39 [2] 14.04 km (4:28 / km)
shoes: Nike Air Pegasus+ 2007

26C, 94%, intermittent rain - TNT @ Morse. Typhoon Koppu and its associated rain bands left just in time for our run. The park though was rather empty as none of the ball fields and courts were occupied. Storm damages were strewn everywhere.
Since this is a cut back week, I just did 12 laps around at a steady pace. No tempo effort. As usual, it took the ol' legs a few laps to loosen up.

Splits:
5:45.81
5:24.13
5:24.58
5:11.79
5:11.30
5:07.19
5:13.06
5:00.89
5:07.73
5:02.92
5:02.65
5:07.81

avg: 5:13.32/lap

Stretching warm up/down 10:00 [0]

Monday Sep 14, 2009 #

Note
(rest day)

Scheduled rest day. Typhoon Koppu is approaching. Signal #8 was hoisted in the pm, with sustained winds at 100+km/h and gusts near 140km/h.

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]

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