Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 7 days ending Oct 26, 2009:

activity	#	time	miles		km		+m
Running	4	3:38:07	21.13		34.01		450
Orienteering	1	1:24:30
Stretching	5	1:00:00
Speed/Track	1	7:36	1.49	(5:06)	2.4	(3:10)
Strength	1	3:00
Total	6	6:13:13	22.63		36.41		450
[1-5]	6	5:13:13

1:50

0:00

» now

Monday Oct 26, 2009 #

Note
(rest day)

Chung Yeung Festival.
Original plan of rerunning the Rotary Park course fell through. We waited for an hour at the bus stop, 3 buses came and went, and we still couldn't get on because it was full! So a rest day it is.

Sunday Oct 25, 2009 #

Orienteering race (Score) 1:24:30 [3]
shoes: Inov-8 Mudclaw O'330

Birney Memorial Event - Aberdeen Country Park, Aberdeen, Hong Kong

Partnered with Marty Hawkes-Teeter, who came down from Shenzhen for the race. Made one huge mistake in the middle of the race that cost us a lot of time and energy. Upon further review, we also did not do a good job with route-planning. Wonder if I'll ever learn to run on these green maps?

Saturday Oct 24, 2009 #

Event: ICO Halloween Night O

Running (Road) 42:31 [2]
shoes: Adidas Supernova Cushion 6

28C, 63%, partly cloudy - Easy run over to Kai Tak and back.

21:37.61 - out
20:53.56 - back

Stretching warm up/down 10:00 [0]

Friday Oct 23, 2009 #

Event: US Individual Champs 2009

Note
(rest day)

Rest day... attending a memorial service.

Stretching warm up/down 10:00 [0]

Strength 3:00 [2]

core.

Thursday Oct 22, 2009 #

Running warm up/down (Track) 26:38 [1] 3.65 km (7:18 / km)
shoes: Nike Air Pegasus+ 2007

27C, 72%, cloudy - TNT @ Hammer Hill. 3 laps each for warm up and cool down, sandwiched between the climb up Jat's and 6x400m intervals with the track club.

8:46 - warm up
9:24 - cool down
8:28 - recoveries inbetween

Running hills (Road) 30:26 [3] 3.05 mi (9:59 / mi) +450m 6:51 / mi
shoes: Nike Air Pegasus+ 2007

Climb up Jat's Incline. Didn't push very hard as legs were feeling a bit tired from yesterday's effort. Still, everything seemed just a bit harder/longer tonight. Another night with hazy view of the city again.

10:26

Running (Road) 36:18 [2] 3.55 mi (10:14 / mi)
shoes: Nike Air Pegasus+ 2007

Jog back down to the sports ground.

Speed/Track intervals (400s) 7:36 [4] 2.4 km (3:10 / km)
shoes: Nike Air Pegasus+ 2007

Joined the Lok Wah track club for portions of its intervals - 2x [12x400m] on 2:40 cycles! - I only did 6 trying to preserve my legs for Sunday's race.

Splits (w/ ~150m jogging recovery):
80.43 (79.65)
77.99 (82.42)
78.94 (81.27)
75.52 (84.66)
74.97 (86.56)
68.14 (92.86)

Legs still not back 100% but better than last week.

Stretching warm up/down 10:00 [0]

Wednesday Oct 21, 2009 #

Stretching 20:00 [0]

Before and after, including some form exercises.

Running intervals (Track) 24:12 [3] 4.0 mi (6:03 / mi)
shoes: Asics Gel-DS Trainer 13

27C, cloudy - Went with Iris to join Sophia's running club for their track workout at the Kowloon Bay sports ground. I did 16x400m with the lead group, all at a comfortable tempo pace. Times started in ~1:35 and gradually got faster to ~1:25 at the end. About 2:00 rest inbetween. Felt decent.

Running warm up/down (Track) 4:25 [1] 0.8 km (5:31 / km)
shoes: Asics Gel-DS Trainer 13

2 cool down laps after the intervals.

Tuesday Oct 20, 2009 #

Running warm up/down (Pavement) 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Nike Air Pegasus+ 2007

24C, overcast, windy - TNT @ Morse. Brief warm up with the group.

Running (Pavement) 48:37 [3] 11.7 km (4:09 / km)
shoes: Nike Air Pegasus+ 2007

Since everyone's back from the All China Champs in Sichuan, we were chatty and had a delayed start. So I only had time for 10 laps, all ran at an honest effort.

Splits:
5:03.27
4:59.30
4:51.15
5:08.14 (slowed down to get the locker key from Chiu)
4:51.44
4:46.94
4:43.75
4:50.41
4:38.89
4:43.87

avg. 4:51.71

Stretching warm up/down 10:00 [0]

« Earlier | Later »