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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 30 days ending Sep 30, 2010:

activity # timemileskm+m
  Running12 12:42:48 73.59(10:22) 118.43(6:26) 2068
  Stretching16 2:10:00
  Orienteering3 1:45:27 8.72(12:05) 14.04(7:31) 20058c
  Swimming2 1:45:00
  Cycling1 1:32:00 27.7(18.1/h) 44.58(29.1/h)
  Hiking1 1:25:00 3.52(24:08) 5.67(15:00)
  Basketball1 1:15:00
  Strength6 1:12:00
  X-Training14 1:08:00
  Spinning1 50:00
  Speed/Track1 17:00 2.98(5:42) 4.8(3:32)
  Total37 26:02:15 116.52 187.51 226858c
  [1-5]33 23:52:15
averages - weight:58.1kg

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Tuesday Sep 28, 2010 #

Note
(rest day)

OT... rest day.

Stretching warm up/down 5:00 [0]

11 PM

Running (Treadmill) 50:00 [2] 6.25 mi (8:00 / mi)
weight:57.8kg shoes: NB 1061

Level 8, Random, 737cal.
Just managed to squeeze in a run after OT at the office.

Running warm up/down (Treadmill) 5:00 [1] 0.33 mi (15:09 / mi)
shoes: NB 1061

Cool down portion

Strength (Calisthenics) 2:00 [2]

Abs

Monday Sep 27, 2010 #

X-Training (Stairs) 3:00 [3]

Sunday Sep 26, 2010 #

8 AM

Running race (Road) 30:22 [5] 8.0 km (3:48 / km)
ahr:176 max:191 shoes: Asics Gel-DS Trainer 13

28C, Sunny - Distance Race for Welcoming the 2010 Asian Games, Tsuen Wan.
Woke up bright and early for this race still tired from yesterday. Once the gun sounded though, I was off and running at my 6:00/mi race pace. The heat wasn't too oppressive and the course was mostly flat with very gentle inclines, so the pace was manageable. Made the turn at 15:27 and was glad to come back with a negative split.
7th in my age group and 18th overall. Satisfied with the result.
Looking at the HR data now, it's on the low side for a race. Definitely not a product of my incredible fitness, so perhaps a sign of tiredness?

Splits:
1k - 3:48.47 (151/168)
2k - 3:45.88 (173/178)
3k - 3:53.57 (175/179)
4k - 3:59.48 (177/182)
6k - 7:41.62 (180/186)
7k - 3:34.12 (182/187)
8k - 3:38.51 (187/191)

Results and photos

Running warm up/down (Road) 10:00 [1] 0.83 mi (12:00 / mi)
shoes: Asics Gel-DS Trainer 13

Very brief warm up and longer cool down afterwards to loosen up the legs.

Stretching warm up/down 10:00 [0]

Saturday Sep 25, 2010 #

Stretching warm up/down 10:00 [0]

9 AM

Running long (Mixed Road/Trail) 1:40:53 [2] 16.43 km (6:08 / km) +618m 5:10 / km
ahr:159 max:178 shoes: Inov-8 Mudclaw O'330

Squad's x-country run in Quarry Bay (Braemer Hill). Mostly easy pace. Legs actually felt pretty good going up the hills.
鰂魚涌-->大風坳-->野猪徑-->大風坳-->畢拿山-->小馬山-->金督馳馬徑
5 PM

Orienteering race (Sprint) 16:43 [4] *** 3.29 km (5:05 / km)
ahr:170 max:183 shoes: Inov-8 Mudclaw O'330

Y2Y Event Park-O Series (3rd Stage) - Morse Park
Just couldn't get things going both mentally and physically. The 90+mins delay and 20sec start intervals didn't help, but my mind just wasn't very sharp. There were some careless reading of the map as well as a few poor route choices throughout. Don't have the results yet as we had to leave immediately for dinner. I know I was at least 2min back just from talking to a couple of the usual suspects.

Running warm up/down (Pavement) 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Inov-8 Mudclaw O'330

Warm up before the race.

Friday Sep 24, 2010 #

7 PM

Note
(rest day)

Attended team meeting for the All China OL Champs. No time to train.

Thursday Sep 23, 2010 #

Stretching warm up/down 5:00 [0]

3 PM

Swimming (Outdoor Pool) 1:00:00 [2]

Nothing like a day-off to sleep-in an recuperate! Went for a swim with Iris to get in some light exercises.

Wednesday Sep 22, 2010 #

X-Training (Stairs) 6:00 [3]

7 PM

Running (Road) 46:06 [2] 5.76 mi (8:00 / mi)
ahr:133 max:159 shoes: Asics Gel-DS Trainer 13

Intended to do a track session but the sports ground was closed early due to Mid-Autumn Festival. So it turned into just an easy road run instead.

Stretching warm up/down 10:00 [0]

Tuesday Sep 21, 2010 #

X-Training (Stairs) 3:00 [3]

8 PM

Running tempo (Pavement) 51:05 [3] 11.8 km (4:20 / km)
ahr:157 max:171 shoes: NB 1061

24C, light rain - 小圈子 training at Morse. Did 10 laps at a steady and modest pace. Wet pavement made for some tricky footing, but overall wasn't terrible.

Splits:
5:16.92 (136/150)
5:15.50 (150/156)
5:05.85 (157/164)
5:12.97 (154/159)
5:01.58 (160/167)
5:09.14 (159/167)
4:57.83 (163/169)
5:03.63 (164/171)
5:02.22 (166/171)
4:59.86 (165/170)

Stretching warm up/down 10:00 [0]

Monday Sep 20, 2010 #

Cycling long (Stationary) 1:32:00 [2] 27.7 mi (18.1 mph)
weight:58.3kg

Tropical Storm signal no.3 hoisted, and it was pouring rain outside, so I stayed indoors for a long easy workout.
Level 8, Random, 798cal.

Stretching warm up/down 10:00 [0]

Sunday Sep 19, 2010 #

10 AM

Orienteering (Sprint) 14:37 [3] *** 2.61 km (5:36 / km)
ahr:155 max:174 19c shoes: Inov-8 Mudclaw O'330

32C, hazy, sunny, under heat advisory - Squad training at Lai Chi Kok Park.
Course A1, concentration training, with a partner running a slightly different course at the same time. I had some poor routechoices and had a difficult time reading the narrow out-of-bounds area on the map.

Orienteering (Sprint) 13:05 [3] *** 2.26 km (5:47 / km)
ahr:156 max:177 12c shoes: Inov-8 Mudclaw O'330

2nd Course (Long), was tricked by #3, and still had a couple route choice problems.

Orienteering (Sprint) 6:21 [3] *** 1.06 km (5:59 / km)
ahr:156 max:174 12c shoes: Inov-8 Mudclaw O'330

3rd course, supposedly a compass training, but the course really wasn't set up to allow intensive use of bearing.

Orienteering (Memory) 9:47 [3] *** 1.84 km (5:19 / km)
ahr:166 max:182 11c shoes: Inov-8 Mudclaw O'330

Memory O. Had trouble with #7 (looking for control in the wrong area) and had to head back to look at the map. Luckily, the control was very close to the Start.
3 PM

Spinning 50:00 [3]

Due to the heat, canceled the planned OL training at Rotary Park. Instead, went to the gym for a little more cardio workout after lunch.

Stretching warm up/down 10:00 [0]

Saturday Sep 18, 2010 #

Stretching warm up/down 5:00 [0]

9 AM

Orienteering (Controls Setting) 44:54 [1] ** 2.98 km (15:04 / km) +200m 11:17 / km
4c shoes: Vasque VST 7626

Y2Y / Xtraventure Corporate Team-building Event - Tai Tam Country Park.
Helped as a "coach" for the group activities.
11 AM

Hiking 1:25:00 [2] ** 5.67 km (15:00 / km)
shoes: Vasque VST 7626

Patrolling the area during score-o portion, plus collecting controls afterwards.

Friday Sep 17, 2010 #

X-Training (Stairs) 6:00 [3]

11 PM

Running (Road) 51:57 [2] 6.49 mi (8:00 / mi)
ahr:152 max:174 shoes: NB 1061

Late night jaunt in the neighbourhood. Over to Lei Yue Mun along the shore, then back via the hills. Weather was decent.

Stretching warm up/down 10:00 [0]

Thursday Sep 16, 2010 #

X-Training (Stairs) 6:00 [3]

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 10:00 [3]

8 PM

Basketball intervals (Outdoor Court) 1:15:00 [2]

Friendly match with colleagues after work. Nice way to social a bit outside of the office.
11 PM

Running (Road) 35:30 [2] 4.17 mi (8:31 / mi)
shoes: Nike Air Pegasus+ 2007

28C, 80%, mostly clear - Late night recovery run from home. Legs still don't have much power going up the hills.

Wednesday Sep 15, 2010 #

X-Training (Stairs) 6:00 [3]

Strength (Calisthenics) 5:00 [3]

8 PM

Running warm up/down (Track) 13:20 [2] 2.28 km (5:51 / km)
shoes: Asics Gel-DS Trainer 13

Squad's training run @Hammer Hill SG.
Arrived late due to work. So I did a brief warm-up (4 laps) and jump right in on the intervals. Also jogged a lap for cool down afterwards.

Speed/Track intervals (800s) 17:00 [4] 4.8 km (3:32 / km)
shoes: Asics Gel-DS Trainer 13

6x800m with ~3:00 walking rest inbetween.
Heart rate at the end of each interval climbed steadily of 150s to ~190 by the end. Calves were still quite sore from Sunday and fitness obviously is nowhere near the top, but I was happy with the time and effort. Let's hope I can keep it going...

Stretching warm up/down 10:00 [0]

Tuesday Sep 14, 2010 #

8 PM

Running (Pavement) 43:35 [2] 9.44 km (4:37 / km)
shoes: Nike Air Pegasus+ 2007

8 big laps at Morse. Legs are still tired and sore from Sunday's run.

Stretching warm up/down 10:00 [0]

Sunday Sep 12, 2010 #

9 AM

Running long (Mixed Road/Trail) 4:30:00 [3] 22.0 km (12:16 / km) +1450m 9:14 / km
shoes: Vasque VST 7626

Test run of the Lantau 2 Peaks route
Rainy, misty conditions for the most part, which made it easier to labor up the hills. But the rain made for a muddy, slippery trail. It was real treacherous going down the steep hills at times.

Thursday Sep 9, 2010 #

X-Training (Stairs) 6:00 [3]

Wednesday Sep 8, 2010 #

X-Training (Stairs) 3:00 [3]

Tuesday Sep 7, 2010 #

X-Training (Stairs) 6:00 [3]

Strength (Calisthenics) 10:00 [2]

Stretching warm up/down 5:00 [0]

7 PM

Running (Treadmill) 45:00 [2] 8.51 km (5:17 / km)
shoes: Nike Air Pegasus+ 2007

Level 8, Random, 563c.

Monday Sep 6, 2010 #

X-Training (Stairs) 3:00 [3]

Strength (Calisthenics) 10:00 [2]

Stretching warm up/down 5:00 [0]

Saturday Sep 4, 2010 #

X-Training warm up/down (Elliptical) 5:00 [3]

Brief warm up for weight training.

Strength (Weights) 35:00 [3]

Stretching warm up/down 5:00 [0]

Swimming (Outdoor Pool) 45:00 [2]

Friday Sep 3, 2010 #

X-Training (Stairs) 6:00 [3]

Thursday Sep 2, 2010 #

X-Training (Stairs) 3:00 [3]

Wednesday Sep 1, 2010 #

X-Training (Stairs) 6:00 [3]

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