Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 30 days ending Jun 30, 2010:

activity

time

miles

Running

10:01:17

65.31

(9:12)

105.1

(5:43)

1735

Speed/Track

2:39:13

19.39

(8:13)

31.2

(5:06)

Cycling

2:25:00

21.75

(9.0/h)

35.0

(14.5/h)

Stretching

1:35:00

Orienteering

54:00

Total

17:34:30

106.44

171.3

1735

[1-5]

15:59:30

averages - sleep:5.8

2:25

0:00

» now

Wednesday Jun 30, 2010 #

8 PM

Running (Treadmill) 55:00 [2] 10.5 km (5:14 / km)
slept:5.25 shoes: Nike Air Pegasus+ 2007

Took a break from work to sneak in a short run.

Stretching warm up/down 5:00 [0]

Thursday Jun 24, 2010 #

8 PM

Speed/Track intervals (1km) 25:00 [4] 7.0 km (3:34 / km)
slept:5.0 shoes: Mizuno Wave Ronin 2

Overcast with occasional droplets, light breeze - Squad's training at Hammer Hill.
Warm up (4 laps), followed by 7x1km @5k+ pace (with equal recovery). Then after a short break, did 6x800m on 5min cycle with Lok Wah Track Club before cooling down (3 laps) and stretch.

7x1km @5k+ pace (equal recovery was ~200m walking back to start line):
3:39.57 (154/167) -- [3:39.90 (123/166)]
3:38.76 (158/172) -- [3:38.32 (128/172)]
3:38.00 (161/175) -- [3:39.07 (131/175)]
3:33.90 (164/179) -- [3:34.18 (139/178)]
3:33.88 (167/181) -- [3:34.10 (139/180)]
3:32.66 (170/182) -- [3:33.11 (141/181)]
3:22.69 (173/186) -- [3:22.56 (143/186)]

Speed/Track (800s) 17:35 [3] 4.8 km (3:40 / km)
shoes: Mizuno Wave Ronin 2

Joined Lok Wah for the 2nd half of their workout, 6x800m on 5:00 cycles. I ran half of them at a slightly easier pace to keep my legs fresh, or they would've been too tired to complete the set. Recovery inbetween was ~100m of walking.

2:52.63 (162/174) -- [2:08.87 (141/173)]
2:48.15 (169/181) -- [2:12.83 (146/180)]
3:00.80 (166/176) -- [2:00.60 (147/176)]
2:57.25 (168/180) -- [2:04.87 (148/179)]
2:57.80 (169/181) -- [2:01.65 (148/178)]
2:41.40 (174/190) -- [2:19.40 (154/191)]

Wednesday Jun 23, 2010 #

8 PM

Running hills (Road) 33:26 [3] 3.05 mi (10:58 / mi) +450m 7:31 / mi
slept:6.5 shoes: Nike Air Pegasus+ 2007

29C, 85%, cloudy - 小圈子 training at Hammer Hill. Climbed up Jat's Incline. Legs weren't quite recovered from last night's run. They felt heavy and sore. It was hot, humid and not a hint of breeze. Sweated a ton again. As we reached near the top, the fog was so think you couldn't see anything 10m out! Time was about 2-2.5min slower than expected, but everyone else had a slower time as well.

Running (Road) 36:39 [2] 3.55 mi (10:19 / mi)
shoes: Nike Air Pegasus+ 2007

Descending back to the sports ground.

Running warm up/down (Track) 25:44 [2] 4.55 km (5:39 / km)
shoes: Nike Air Pegasus+ 2007

Warm up (6) and cool down (4) around the track.

Stretching warm up/down 10:00 [0]

Tuesday Jun 22, 2010 #

8 PM

Running (Pavement) 1:04:00 [3] 14.16 km (4:31 / km)
slept:4.0 shoes: NB 1061

30C, 85%, intermittent rain - 小圈子 training at Morse. Did 12 big laps at a steady pace, trying to keep my HR in a reasonable range. Wet and muggy again, but legs seem to be rounding into better shape. :)

Stretching 10:00 [0]

Monday Jun 21, 2010 #

11 PM

Running (Road) 55:04 [2] 6.82 mi (8:04 / mi) +147m 7:34 / mi
slept:6.5 shoes: Nike Air Pegasus+ 2007

29C, 81%, partly cloudy - Late night run from home. Saw a big fat rat out looking for midnight snack...
牛頭角-->觀塘-->牛頭角-->啓業-->彩徳-->淘大-->牛頭角

Stretching warm up/down 10:00 [0]

Sunday Jun 20, 2010 #

Note
(rest day)

Too hot and humid to be running outside today, so I chose to rest.

Saturday Jun 19, 2010 #

9 AM

Running long (Mixed Road/Trail) 1:38:54 [3] ** 10.15 mi (9:45 / mi) +564m 8:19 / mi
ahr:162 max:191 slept:4.5 shoes: Vasque VST 7626

30C, 73%, Sunny - Squad's x-country run from Braemer Hill. Warm and muggy conditions didn't make for a pleasant run. I kept the pace at a steady grind. Had to walk up some of the steeper stepped inclines, plus the last ~250m to Quarry Gap. Sweated a ton! First double-digit long run in quite some time!

Mount Parker Road-->Quarry Gap-->Wild Boar Trail-->Hong Kong Trail-->Tai Tam Reservior-->Repulse Bay Gap-->Tai Tam Intermediate Reservior-->Mount Parker Road (via Quarry Gap).

Running warm up/down (Road) 17:21 [2] 1.29 km (13:27 / km) +124m 9:05 / km
shoes: Vasque VST 7626

Hike up to the meeting point, with Iris, as warm up.

Stretching warm up/down 15:00 [0]

Before and after.

Friday Jun 18, 2010 #

Note
(rest day)

Working late at the office.

Thursday Jun 17, 2010 #

8 PM

Speed/Track race (Track) 18:53 [5] 5.0 km (3:47 / km)
slept:7.5 shoes: Mizuno Wave Ronin 2

30C, 80%, cloudy - Squad's 5km test at Hammer Hill.
I arrived late due to work, so didn't have time for any warm ups before the run. Legs felt ok, however it's tough to keep pace without proper warm up. The hot and humid condition made it harder than normal. I had planned to join Lok Wah for more interval work afterwards, but body didn't feel up to the task, so I did some light jogging to cool down and loosen up the legs, then called it a night.

Running (Track) 32:00 [2] 5.0 km (6:24 / km)
shoes: Mizuno Wave Ronin 2

Light jogging around the track after 5km test, first with Iris, then Chris and Korena.

Stretching warm up/down 10:00 [0]

5km Test - Splits

Wednesday Jun 16, 2010 #

9 AM

Running (Road) 51:37 [2] 6.45 mi (8:00 / mi)
slept:6.5 shoes: NB 1061

29C, 86%, cloudy with some rain - Dragon Boat (Tuen Ng) Festival.
Morning run in the neighbourhood. Legs still felt slow but better than Monday. Will probably head out to watch some dragon boat racing later...

牛頭角-->茘晶-->啓業-->彩雲-->淘大-->樂華-->觀塘-->牛頭角

Stretching warm up/down 10:00 [0]

Tuesday Jun 15, 2010 #

Note
slept:6.0 (rest day)

Monday Jun 14, 2010 #

11 PM

Running (Road) 50:02 [2] 6.06 mi (8:15 / mi)
shoes: NB 1061

29C, 83%, Overcast - Late night run from home.
牛頭角-->觀塘-->啓田-->油塘-->茶果嶺-->觀塘-->牛頭角
Legs felt sluggish and stomach was full. Couldn't get the FR305 to locate satellites, so will have to wait for total distance. I'm guessing ~8:15/min pace.

Stretching warm up/down 10:00 [0]

Sunday Jun 13, 2010 #

Orienteering race 54:00 [3]

Thursday Jun 10, 2010 #

8 PM

Speed/Track intervals (1k) 44:22 [4] 9.6 km (4:37 / km)
ahr:159 max:185 slept:5.0 shoes: Asics Gel-DS Trainer 13

26C, 96%, cloudy with occasional rain - Squad training at Hammer Hill.
After warm up, did 6x [1km @ 5k pace, with 600m jogging recovery]. Then joined Lok Wah Track Club's workout for 12x400m on 2:30 cycle.

Though it was humid, the cooler temps made it easier to get through the workout. It took a little while to get the legs going, but once they warmed up, it felt quite nice and smooth to run fast. A satisfying run tonight, but now I'm tired.

1000m @5k pace, with 600m jogging recovery:
3:47.57 (149/172) -- [3:33.85 (146/171)]
3:43.82 (165/177) -- [3:51.59 (145/176)]
3:40.92 (168/181) -- [3:39.60 (151/179)]
3:38.35 (173/182) -- [3:37.97 (156/182)]
3:38.10 (175/183) -- [3:47.60 (156/181)]
3:36.57 (175/184) -- [3:46.58 (154/185)]

Speed/Track intervals (400s) 53:23 [5] 4.8 km (11:07 / km)
shoes: Asics Gel-DS Trainer 13

12x400m on 2:30 cycle (walking recovery):
82.42 -- 140/173 (67.52 -- 156/173)
79.91 -- 166/182 (70.68 -- 165/181)
78.17 -- 172/184 (71.02 -- 167/185)
77.67 -- 174/186 (73.85 -- 168/186)
76.46 -- 175/187 (73.58 -- 170/187)
75.49 -- 175/187 (5:10.34 -- 145/188)

78.72 -- 148/188 (71.15 -- 165/180)
74.20 -- 173/186 (76.20 -- 168/187)
78.03 -- 173/186 (77.66 -- 168/187)
76.31 -- 175/189 (74.73 -- 173/190)
74.80 -- 177/190 (1:45.72 -- 167/190)
74.45 -- 176/190 (74.30 -- 171/190)

Wednesday Jun 9, 2010 #

7 PM

Running warm up/down (Track) 5:00 [2] 0.91 km (5:30 / km)
slept:7.0 shoes: NB 1061

27C, humid, light rain - 小圈子 training at Hammer Hill. Brief warm up around the track to give others a head start also to loosen up a bit.

Running hills (Road) 1:16:30 [2] 6.6 mi (11:35 / mi) +450m 9:34 / mi
shoes: NB 1061

Climb up Jat's Incline plus the jog back down to the sports ground. Mostly did it at an easy pace as I chatted with Chiu along the way. We've both been busy with our own things, so haven't had the time to talk like that. The weather wasn't great, but I enjoyed the run.

Stretching warm up/down 15:00 [0]

Before and after.

Tuesday Jun 8, 2010 #

Note
slept:5.0 (rest day)

Long day with OT work, so no chance for training.

C • Work 5

Monday Jun 7, 2010 #

Note
(rest day)

Long day with OT work at the office, so no time for training today.

Sunday Jun 6, 2010 #

2 PM

Cycling (Road) 2:25:00 [2] 35.0 km (14.5 kph)

Leisure bike ride with 小圈子 group.
元朗->南生圍->元朗->天水圍->尖鼻咀->流浮山->天水圍->元朗
with plenty of stops for picture taking and sightseeing. About 4.5hrs total, but actual riding time was much less.

Original planned route (actual route was longer)

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