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Training Log Archive: hkleaf

In the 30 days ending Sep 30, 2009:

activity # timemileskm+m
  Running23 31:04:16 156.42 251.73 4326
  Cycling2 5:49:28 47.5(8.2/h) 76.45(13.1/h) 96
  Stretching25 4:20:00
  Orienteering3 2:12:37 2.3 3.7 17544 /92c47%
  Speed/Track4 1:08:46 13.43(5:07) 21.61(3:11)
  Swimming2 47:00 1.09(43:13) 1.75(26:51)
  Total26 45:22:07 220.74 355.24 459744 /92c47%
  [1-5]26 41:02:07

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Wednesday Sep 30, 2009 #

Running (Road) 50:20 [2]
shoes: Nike Air Pegasus+ 2007

25C, 93%, partly cloudy - Last night jaunt in the neighbourhood. 牛頭角-->樂華-->秀茂平-->藍田-->油塘-->觀塘-->牛頭角. Felt great in this cool weather!

Stretching warm up/down 10:00 [0]

Tuesday Sep 29, 2009 #

Running warm up/down (Pavement) 4:31 [1] 0.5 mi (9:02 / mi)
shoes: Asics Gel-Trail Attack 3

25C, 95%, overcast, threat of rain - TNT @ Lai Chi Kok Park.
Aby was nice enough to set up a short training session for us, all in preparation for the beginning of the League season this weekend. We went on a brief warm up jog in the park while waiting for the guys to finish putting out streamers.

Orienteering (Night) 12:05 [2] ***
11c shoes: Asics Gel-Trail Attack 3

Course A: 1.1km, 11c. (1:2500, 2m)
I took a long time to get into the map, and had a few less than ideal route choices. However, the slow time reflects more of my inability to spot the streams when I got to the feature.

Orienteering (Night) 16:31 [2] ***
24c shoes: Asics Gel-Trail Attack 3

Course B: 1.4km, 24c (1:2500, 2m)
Much better this time, but had to slow down to a walk from cp10-20 where the map was blank and I had to go on compass. Had a little difficulty staying on line a few times. But the exercise became less challenging once everyone was crowded in that small area.

Orienteering (Night) 15:57 [2]
shoes: Asics Gel-Trail Attack 3

Picked up controls on the eastern half of the map.

Stretching warm up/down 10:00 [0]

Monday Sep 28, 2009 #

Running long (Road) 2:05:25 [2]
ahr:136 max:159 shoes: Adidas Supernova Cushion 6

25C, 96%, rain, T1 warning - Evening long run with small pack covering a good portion of the Kowloon Peninsula! The originally plan was to hit the Wilson Trail (Kowloon portion) for a final tune up, but steady rain all day forced me to alter my plan. The nice cool condition was a refreshing change, so much so that I hardly even feel tired afterwards!

note: it appears the GPS reception of this refurbished FR305 is not very good. It lost reception <40mins into the run and never picked up again. I know it was cloudy, raining, and I was running in the city, but still...
C • GPS Reception... 2

Stretching warm up/down 10:00 [0]

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.

Sunday Sep 20, 2009 #

Cycling (Bike Trail) 3:42:48 [1] 48.45 km (13.0 kph) +96m

~32C, 75%, cloudy - Roundtrip from Tai Wai to Plover Cove Reservoir via the Tolo Harbour bike trail with Iris. Generally rode at an easy pace. Stopped in Tai Mei Tuk for lunch and then rested a while by the dam watching others fly kites. Overall, a very nice relaxing day.

1:39:26 - Tai Wai to Tai Mei Tuk (via Tai Po Waterfront Park), 22km
0:30:10 - Tai Mei Tuk to Plover Cove Reservoir (dam) roundtrip, 5.5km
1:33:11 - Tai Mei Tuk to Tai Wai, 20.95km

Stretching warm up/down 10:00 [0]

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs
 

Running long (Mixed Road/Trail) 1:56:44 [3]
shoes: Asics Gel-Trail Attack 3

32C, 70%, partly cloudy - solo long run from home over to the Wilson Trail. Picked up from the Yau Tong section and continued through to Tseng Lan Shue. Then wind my wind downhill along New Repulse Bay Road, Shun Lee, Sau Mau Ping, Kwun Tong back home.
Super hot today! I started at 10:30a trying to run the trail at approximately the same time as during the race. Had to stop at one of the peaks on Black Hill to rest and get away from the sun. Still, lots of folks were out hiking.

Total distance and climb not sure yet. Will update it when I get a chance to measure later.

21:24
1:03:32
31:48

Stretching warm up/down 10:00 [0]

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]

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.

Sunday Sep 6, 2009 #

Running long (Mixed Road/Trail) 3:03:25 [2] * 22.75 km (8:04 / km) +900m 6:44 / km
shoes: Asics Gel-Trail Attack 3

Pre-running the Wilson Challenge course with Siu Tung. We covered the Kowloon portion from Yau Tong MTR to the finish in Shatin Pass. We went at a slow pace and walked up most hills. The climb up Tung Yeung Shan was particularly brutal as it was steep and without shade. But the views along the way were absolutely spectacular! It's too bad I couldn't take any pictures.
We stopped briefly at Shatin Pass to get refreshments (Pocari) before jogging downhill to Hammer Hill sports ground where Siu Tung stored his belongings. I stayed to rest and stretched a while before continuing to run home.

Splits and distances:
2:19:23 - 15.8km Wilson Trail sections 3 & 4 from Yau Tong to Shatin Pass
0:22:07 - 3.95km Shatin Pass to Hammer Hill S.G.
0:21:56 - 3km Hammer Hill to home

Stretching warm up/down 15:00 [0]

Swimming (Ocean) 20:00 [2] 0.75 km (26:40 / km)

Went to Clear Water Bay for a swim with friends in the afternoon. Legs were tired from the morning run, so the plan was to go and just relax (read: laying around on the beach). Ended up swimming and wading in the ocean most of the time, which served to loosen up the legs.
*times and distances are estimates

Saturday Sep 5, 2009 #

Cycling (Bike Trail) 2:06:40 [1] 28.0 km (13.3 kph)

~31C, Sunny, clear, light breeze - Went riding along the Tolo Harbour bike trail in the afternoon. Original plan was to go from Shatin to Tai Mei Tuk and back, which would be a 39km roundtrip. However, we had a later start and were generally going at a leisurely pace. So we only reached the TaiPo Industrial District before having to turn back. Pretty pleasant day to be out on a bike instead of run.

Orienteering (Night) 18:04 [3]
shoes: Asics Gel-Trail Attack 3

Night-O training on the Shatin Park sprint map, set up by Aby. I had actually ran these courses earlier in June when training with the JWOC squad members on our own. But it's quite different navigating at night, even in an urban park setting. There were times when I couldn't read the map, and also times when I was standing on top of the feature and couldn't find the small paper marker (a couple times I was literally stepping on the marker!).

27.25
25.44 (52.69)
52.10 (1:44.79)
35.21 (2:20.00)
1:50.48 (4:10.48)
1:05.19 (5:15.67)
1:03.26 (6:18.93)
2:51.21 (9:10.14)
36.97 (9:47.11)
29.30 (10:16.41)
33.41 (10:49.82)
29.27 (11:19.09)
2:55.39 (14:14.48)
1:18.35 (15:32.83)
43.94 (16:16.77)
28.72 (16:45.49)
1:05.06 (17:50.55)
13.64 (18:04.19)

Orienteering (Night) 23:03 [3] ***
shoes: Asics Gel-Trail Attack 3

Course B. Had similar mistakes with map reading and spotting controls. I really should be paying more attention to features, attackpoints, etc. rather than looking for the marker in the dark...

I skipped some splits... will have figure out which ones later
3:34.00
44.38 (4:18.38)
44.25 (5:02.63)
4:33.16 (9:35.79)
36.66 (10:12.45)
1:31.80 (11:44.25)
3:51.06 (15:35.31)
2:36.44 (18:11.75)
41.13 (18:52.88)
47.58 (19:40.46)
22.81 (20:03.27)
37.88 (20:41.75)
34.14 (21:15.29)
1:36.50 (22:51.79)
11.50 (23:03.29)

Orienteering (Mixed Pavement/Terrain) 11:47 [2] ***
13c shoes: Asics Gel-Trail Attack 3

Control pickup, which doubled as my cool down jog. Ran back to the controls on memory. I brought the maps, but only had to look at them once or twice.

Stretching warm up/down 10:00 [0]

Friday Sep 4, 2009 #

Running (Mixed Road/Grass) 49:34 [2] 5.77 mi (8:35 / mi) +130m 8:02 / mi
shoes: Nike Air Pegasus+ 2007

31C, 69%, partly cloudy - Evening solo run from home exploring new routes. I ran the flats along the shore over to Cha Kwo Ling and Lei Yue Mun. Then climbed my way up to the saddle between Chiu Keng Wan Shan and Black Hill, down the other side to Ocean Shores in Tiu Keng Leng. As my time was already up, I hopped on the subway to ride 4 stops home. Pretty nice night to be out.

Stretching warm up/down 10:00 [0]

Thursday Sep 3, 2009 #

Running warm up/down (Track) 9:04 [2] 1.82 km (4:59 / km)
shoes: Adidas Supernova Cushion 6

32C, 70%, partly cloudy - TNT at Hammer Hill. Legs felt heavy and tired, so only did a brief 4-lap warm up.

Running hills (Road) 30:22 [3] 3.05 mi (9:57 / mi) +450m 6:50 / mi
shoes: Adidas Supernova Cushion 6

Climb up Jat's Incline. As legs were heavy, I eased back on the effort a bit. Interesting to note that the slower time (~1min) comes from the beginning portion - 10:15 to the bottom of Jat's instead of 9:15 last week. What I didn't expect was 1min could feel so different in terms of tiredness!

Running (Road) 35:55 [2] 3.55 mi (10:07 / mi)
shoes: Adidas Supernova Cushion 6

Downhill portion back to the sports ground.

Speed/Track intervals (400s) 15:04 [5] 4.8 km (3:08 / km)
shoes: Adidas Supernova Cushion 6

Intervals with the Lok Wah track club. They did 6x800m while I ran the hills, and I came back just in time for the second half, which consisted of 12x400m on 2:30 cycles.

Splits (w/ recovery):
76.85 (72.49)
76.27 (73.42)
75.66 (76.73)
76.77 (72.62)
76.02 (73.89)
74.23 (76.99)
75.30 (75.25)
75.79 (74.11)
75.52 (75.14)
75.43 (76.10)
74.26 (3:18.85) - 2min extra rest
71.62 (77.30)

Legs actually felt less heavy after the hill climb, but still I dialed back the pace slightly in order to finish the whole set. I skipped the 2x800m that followed because I've had enough for the day.

Running (Track) 13:45 [1] 1.1 km (12:30 / km)

Walking recovery of ~100m inbetween 400s.

Running warm up/down (Grass) 13:30 [2] 2.4 km (5:37 / km)

Cool down barefooted along the infield grass, needed 6 laps for legs to loosen up properly.

Stretching warm up/down 10:00 [0]

Wednesday Sep 2, 2009 #

Running (Road) 45:10 [2] 5.34 mi (8:27 / mi) +139m 7:50 / mi
shoes: Nike Air Pegasus+ 2007

30C, 74%, partly cloudy, some wind - Late night run on this Chinese Halloween. Found some hills in Ngau Tau Kok and Sau Mau Ping before descending to the flats along the Kwun Tong shore. Saw more people than expected out running at this late hour.

Stretching warm up/down 10:00 [0]

Tuesday Sep 1, 2009 #

Running warm up/down (Pavement) 31:44 [2] 7.02 km (4:31 / km)
shoes: Asics Gel-DS Trainer 13

30C, 70%, mostly cloudy - TNT at Morse. Ran 4 laps to warm up, then 7 at T-effort, and 2 more to cool down, for a total of 13 big laps. It sprinkled lightly during the last cool down lap, which was quite refreshing. I still continue to sweat like a leaking faucet!

This is the warm up/cool down portion:
5:39.75
5:21.58
5:20.54
5:11.88
5:09.61
4:59.86

1:02:46 for all 13 laps, avg of ~4:50/lap

Running tempo (Pavement) 31:03 [4] 8.19 km (3:47 / km)
shoes: Asics Gel-DS Trainer 13

The threshold portion of the run:
4:23.09
4:26.44
4:21.24
4:28.61
4:29.88
4:28.32
4:25.97

Times were okay, but I thought they'd be closer to 4:20 per lap. Perhaps I didn't push hard enough, but it's difficult to tell without the HR monitor.

Stretching warm up/down 10:00 [0]

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