Training Log Archive: hkleafIn the 30 days ending Nov 30, 2011:
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Tuesday Nov 22, 2011 #
9 PM
Running (Road) 1:07:59 [2] 12.89 km (5:16 / km) +171m 4:57 / km
ahr:136 max:164 slept:6.0 shoes: NB 1061
22C, Partly Cloudy - Easy run in the neighbourhood. Legs have mostly recovered from last weekend.
10 PM
X-Training (Stairs) 2:35 [3] +69m
ahr:145 max:163 shoes: NB 1061
Took the stairs home after the run.
Stretching warm up/down 10:00 [0]
Monday Nov 21, 2011 #
Note
(rest day)
Scheduled rest day. Calves are a bit sore.
Sunday Nov 20, 2011 #
8 AM
Running race (Pavement) 36:19 [5] 10.0 km (3:38 / km) +28m 3:35 / km
What a surprise! With the quick turnaround after having supported the Trail Walker race, I had little expectations for this race. But the super flat course lent itself to very fast times. I somehow managed a PB for the 10km distance and won my category, netting me a prize of roundtrip air ticket to Taiwan!!!
Running warm up/down (Pavement) 16:40 [1] 2.0 km (8:20 / km)
Friday Nov 18, 2011 #
11 PM
Running long (Mixed Trail/Pavement) 3:40:13 [3] 21.82 km (10:06 / km) +600m 8:52 / km
Trail Walker support for Ricky's team, the last 2 sections of MacLehose from Tseun Kam Pass to Tai Tong.
Sunday Nov 13, 2011 #
Event: Asics 10k
8 AM
Running race (Road) 37:39 [5] 10.0 km (3:46 / km)
Asics 10km @Tin Shui Wai
3:44
3:44
7:29
3:47
3:50
3:48
7:43
3:34
3:44
3:44
7:29
3:47
3:50
3:48
7:43
3:34
Running warm up/down (Pavement) 10:54 [2] 1.06 km (10:17 / km)
cool down