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Training Log Archive: hkleaf

In the 7 days ending Sep 27, 2009:

activity # timemileskm+m
  Running4 5:37:02 26.27 42.28 529
  Stretching4 40:00
  Orienteering1 35:10 2.3(15:18) 3.7(9:30) 17544 /44c100%
  Speed/Track1 20:11 3.98(5:05) 6.4(3:09)
  Total5 7:12:23 32.55 52.38 70444 /44c100%
  [1-5]5 6:32:23

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MoTuWeThFrSaSu

Sunday Sep 27, 2009 #

Note
(rest day)

Unplanned rest day. Just feeling tired and low in energy overall. Perhaps a combination of long run, travel, and lack of sleep... Swapping the planned long run today with the rest day tomorrow.

Saturday Sep 26, 2009 #

Event: ICO National Orienteering Day/Hoosier Outdoor Expo 2009
 

Orienteering race 35:10 [4] *** 3.7 km (9:30 / km) +175m 7:41 / km
spiked:44/44c shoes: Inov-8 Mudclaw O'330

Guangdong OL Fall League, Event #1 - Sculpture Park, Guangzhou
M21E course: 3.1km, 168m, 24c (1:4000, 2m), plus 100m-OL 0.6km, 7m, 20c (1:1000, 1m)
30C, sunny

Due to drawing an early start, I didn't have time to do a proper warm up, and it showed in my inability to turnover the legs. Ok, maybe the steep slopes had something to do with the slow speed as well. The orienteering was pretty straight forward, without many routechoice legs. I was also slow going through the 100m-OL portion, as I had to keep unfolding the map to check the codes.
I skipped the bonus score-o afterwards because I didn't want to climb those hills again. Instead I spent the time hanging out at the event centre and chatting with friends.

Note

Walked around downtown Guangzhou in the afternoon with Iris and Bill, checking out the shops and trying the local eateries before the 3hr bus ride back to HK.

Friday Sep 25, 2009 #

Running long (Mixed Road/Grass) 2:11:42 [1]
shoes: Nike Air Pegasus+ 2007

32C, 65%, clear, sunny - Afternoon long run with light pack from home. Made a big loop along Clear Water Bay Road to Tseung Kwan O, then over the hill back to Lam Tin and Kwun Tong. Took about an hour before the legs finally loosen up. Overall pretty slow and easy pace.

Distance, route, and HR data to be added later.

Stretching warm up/down 10:00 [0]

Thursday Sep 24, 2009 #

Running warm up/down (Track) 27:20 [2] 5.46 km (5:00 / km)
shoes: Adidas Supernova Cushion 6

29C, 75%, mostly clear, breezy - TNT @ Hammer Hill.
Warm up (8 laps), cool down (4 laps), and recoveries inbetween.

17:09.47
10:11

Running hills (Road) 28:55 [3] 3.05 mi (9:29 / mi) +450m 6:30 / mi
shoes: Adidas Supernova Cushion 6

Climb up Jat's Incline. Conditions were better tonight, allowing me to crack 29min! We were treated to a nice view at the top, watched the laser and light show, and even saw some fireworks from Disney in the distance (I missed it but others saw it).

Running (Road) 35:27 [2] 3.55 mi (9:59 / mi)
shoes: Adidas Supernova Cushion 6

Jog back down to the sports ground.

Speed/Track intervals 20:11 [5] 6.4 km (3:09 / km)
shoes: Adidas Supernova Cushion 6

Intervals with the Lok Wah track club.
12X400m on 2:40 cycles, plus 2x800m on 5:00

roughly 74s per 400m, and ~2:41 for the 800s.
will add the details later.

Stretching warm up/down 10:00 [0]

Wednesday Sep 23, 2009 #

Running (Road) 47:05 [2] 6.1 mi (7:43 / mi) +79m 7:25 / mi
shoes: Adidas Supernova Cushion 6

29C, 77%, cloudy, breezy - Late night recovery run to Lei Yue Mun and back. Nice to not be drenched in sweat at the end. Also nice to have my refurbished Garmin back, but satellite receptions seemed poor tonight.

Stretching warm up/down 10:00 [0]

Tuesday Sep 22, 2009 #

Running (Pavement) 30:08 [2] 7.02 km (4:18 / km)
shoes: Nike Air Pegasus+ 2007

28C, 73%, some breeze, drizzle near the end - TNT @ Morse.
4 laps warm up, followed by 8 laps at T effort, and then 2 laps cool down. Having fresher legs definitely made a difference.

5:05.79
5:02.12
4:53.18
5:01.91
5:06.68
4:57.98

Running tempo (Pavement) 36:25 [4] 9.36 km (3:53 / km)
shoes: Nike Air Pegasus+ 2007

Threshold portion:
4:28.62
4:41.73
4:29.92
4:38.89
4:27.96
4:34.47
4:29.53
4:33.99

Not sure why the CW laps were consistently slower when compared to the CCW laps. Avg. 4:45/lap overall for the entire run.

Stretching warm up/down 10:00 [0]

Monday Sep 21, 2009 #

Note
(rest day)

Scheduled rest day.

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