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Training Log Archive: hkleaf

In the 7 days ending Feb 15, 2015:

activity	#	time	miles		km		+m
Hiking	2	2:30:00	0.93		1.5		180
Orienteering	1	1:58:10	7.06	(16:44)	11.36	(10:24)	419	16 /	22c	72%
Running	5	1:55:17	10.53	(10:57)	16.95	(6:48)	300
Stretching	5	1:05:00
Strength	3	50:00
Speed/Track	1	31:00	2.49	(12:28)	4.0	(7:45)
Total	9	8:49:27	21.01		33.81		899	16 /	22c	72%
[1-5]	9	7:44:27

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Sunday Feb 15, 2015 #

Event: Hong Kong Orienteering Club Championships 2014/15

9 AM

Hiking 30:00 [3] 1.5 km (20:00 / km) +180m 12:30 / km
shoes: Salomon Speed Cross 2 (black)

Walk to Event Centre

11 AM

Running (Trail) 12:00 [2] 1.5 km (8:00 / km) +150m 5:20 / km

Warm up jog to START.

Orienteering race 1:58:10 [4] **** 11.36 km (10:24 / km) +419m 8:47 / km
ahr:162 max:187 spiked:16/22c

Ranking League (Middle/Long) #1 @Fa Shan & Shek Lung Kung.
I've never had much success at this rocky terrain with it's assortment of green, thorny bushes, plus narrow and overgrown trails (add in big *#& spiders in the summer). So my run today was totally unspectacular. Paying constant attention to my footing and burrowing through the narrow paths may have partly contributed to my decreased map concentration and physical strength for the second half of mu race. Seems my brain was on holiday and I difficulty interpreting map information and making good route choices.

Not a good start for 2015, and certainly put me behind a bit for the Team Selection. Hoping for better results in 2 weeks on Lamma Island

Map with route

Running warm up/down (Trail) 18:00 [1] 1.2 km (15:00 / km) +150m 9:14 / km

Back to Event Center after finish

Stretching warm up/down 20:00 [0]

ME - Splits

Saturday Feb 14, 2015 #

8 AM

Running (Mixed Road/Bike Trail) 53:06 [2] 8.61 km (6:10 / km)
shoes: Asics Nimbus 10

Valentine's Day run with Iris. Continuing our exploration in Tuen Mun. This time went south from Tuen Mun Park along nullah to the end and back. I added on a couple more miles towards the sportsground and checked out that area.

Note: There was minor irritation in the L-Knee towards end of the run.

Stretching warm up/down 10:00 [0]

Friday Feb 13, 2015 #

Note
(rest day)

Scheduled rest day. The L-Knee that acted up during Sunday's race seems to be okay now, as no abnormalities were observed after last night's interval. Will find out this Sunday if the problem surfaces on sloping terrain.

Strength (Calisthenics) 15:00 [3]

Core exercises

Stretching warm up/down 10:00 [0]

Thursday Feb 12, 2015 #

8 PM

Running warm up/down (Track) 9:31 [1] 1.82 km (5:14 / km)
shoes: NB RC900JR

Squad Physical Training at Hammer Hill SG.
Warm up before intervals.

Speed/Track intervals (400s) 31:00 [4] 4.0 km (7:45 / km)
shoes: NB RC900JR

10x400m intervals. First 6 on 3:00 cycles, last 4 on 3:30 cycles.
Splits (w/ recovery):
1:30.46 (1:29.76)
1:22.32 (1:37.56)
1:23.41 (1:36.53)
1:25.31 (1:34.72)
1:21.96 (1:38.13)
1:21.18 (1:38.92)
1:18.08 (1:56.83)
1:15.93 (1:59.18)
1:13.16 (2:01.79)
1:12.35 (2:02.68)

Running warm up/down (Track) 12:40 [1] 1.82 km (6:58 / km)
shoes: NB RC900JR

Cool down jog afterwards.

Stretching warm up/down 15:00 [0]

Before and after.

9 PM

Strength (Calisthenics) 15:00 [3]

Core exercises