Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 30 days ending Jun 30, 2012:

activity

time

miles

Running

5:51:38

39.3

(8:57)

63.25

(5:34)

700

Stretching

1:25:00

Speed/Track

49:31

2.95

(16:49)

4.74

(10:27)

Strength

30:00

Orienteering

24:01

3.16

(7:37)

5.08

(4:44)

31 /

35c

88%

Total

9:00:10

45.4

73.07

700

31 /

35c

88%

[1-5]

7:35:10

1:55

0:00

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Saturday Jun 9, 2012 #

9 AM

Running long (Mixed Road/Trail) 1:35:01 [3] * 13.97 km (6:48 / km) +400m 5:57 / km
shoes: Vasque VST 7626

WOC Team training at Tai Lam trail.
Heat advisory in effect. So I held back with the pacing a bit. Still trying to jog as much of the uphills as I could. Some sections were tough when the sun was beating down with no shade relief. Added an extra 3-4km (100m+) loop in Tai Tong to extend the run over 90min.
Felt fairly good considering the hot weather.

Stretching warm up/down 10:00 [0]

Afterwards.

12 PM

Strength (Calisthenics) 10:00 [3]

Core training.

Friday Jun 8, 2012 #

Note
(rest day)

No run today to let the legs recover a bit. Did manage to do some armchair orienteering at home.

Thursday Jun 7, 2012 #

8 PM

Running (Track) 38:55 [2] 7.8 km (4:59 / km)
shoes: NB 1061

AsOC Squad Training at Po Kong Village Road Park.
Legs a bit tired from last night's effort, so only did an easy recovery run instead of the usual intervals on the menu.

12 laps around the track. Feeling more relaxed afterwards.

Strength (Circuit) 10:00 [3]

Circuit training mainly on the core muscles.

Stretching warm up/down 10:00 [0]

Wednesday Jun 6, 2012 #

7 PM

Running warm up/down (Track) 14:20 [2] 2.82 km (5:05 / km)
shoes: Mizuno Wave Ronin 2

@ Tsing Yi Sports Ground.
6 laps (lane 8) warm up before the 5km test.

Running race (5k) 18:21 [4] 5.0 km (3:40 / km)
shoes: Mizuno Wave Ronin 2

AsOC Squad Phase 2 selection 5km run @ Tsing Yi Sports Ground

Splits:
1. 0:42.51
2. 1:33.06
3. 1:27.32
4. 1:30.10
5. 1:30.23
6. 1:30.57
7. 1:30.65
8. 1:29.28
9. 1:29.67
10. 1:27.04
11. 1:27.04
12. 1:27.02
13. 1:16.95

Stretching warm up/down 10:00 [0]

Before and after 5k.

8 PM

Speed/Track intervals (500) 7:35 [5] 2.5 km (3:02 / km)
shoes: Mizuno Wave Ronin 2

WOC Team training with Hoi To.
Joined in after the 5k time trial. The guys had a 4km tempo run to start, followed by 2 sets of broken 1500m (3x500m).

I missed the first rep in the first set, but did the rest. Tough little workout.

Splits: (with 100m rest)
1. 1:33.49 (3:14.32)
2. 1:30.53 (7:14.87) (extra rest inbetween sets)
3. 1:30.55 (3:40.47)
4. 1:29.06 (3:34.44)
5. 1:28.38 (3:13.13)

Speed/Track (Recovery) 20:58 [2] 1.12 km (18:43 / km)
shoes: Mizuno Wave Ronin 2

Recovery inbetween intervals.

Speed/Track (Recovery) 20:58 [2] 1.12 km (18:43 / km)
shoes: Mizuno Wave Ronin 2

Recovery inbetween intervals.

Running warm up/down (Track) 6:21 [1] 0.93 km (6:51 / km)
shoes: Mizuno Wave Ronin 2

2-lap cool down jog afterwards.

Stretching warm up/down 10:00 [0]

5km Test - Splits

Tuesday Jun 5, 2012 #

8 PM

Running (Pavement) 51:34 [2] 11.8 km (4:22 / km)
shoes: NB 1061

小圈子 training at Morse Park.
10 big laps at a relaxed pace.
1. 10:20.42
2. 11:08.50
3. 10:13.37
4. 10:08.43
5. 9:43.37

Running warm up/down (Pavement) 5:59 [1] 0.8 km (7:29 / km)
shoes: NB 1061

Cool down jog.

Stretching warm up/down 10:00 [0]

Monday Jun 4, 2012 #

Note
(rest day)

Scheduled rest day.

Sunday Jun 3, 2012 #

10 AM

Running warm up/down (Pavement / Grass) 10:00 [2] 1.65 km (6:04 / km)
shoes: Asics Gel-DS Trainer 13

WOC Team Training - Sprints at Lai Chi Kok Park
Brief warm up before the 1st sprint (qualification).

Orienteering race (Sprint) 13:54 [4] *** 2.93 km (4:45 / km)
spiked:12/16c shoes: Asics Gel-DS Trainer 13

Thanks to Troy de Haas for setting up the event to mimic the Sprint day @WOC.
Qualifying Round:
Course B, 1.7km, 16c (1:3000, 2m)

A little shaky out of the gate. Got pulled towards the Course A #1, then had a circuitous route to #2. At #5, read the "x" symbol as a tree when in fact it was a water feature! Longer route choice to #7 due to not able to read map, then had a mental lapse and skipped #8! Luckily #8 and #9 are really close to each other. Settled down after that and ran in just behind Chris Man.

Not a great run by any means, but time was good for 5th, some 30s down on the winner (Yu Tsz Wai),

11 AM

Running warm up/down (Pavement) 10:00 [1] 1.33 km (7:30 / km)
shoes: Asics Gel-DS Trainer 13

Brief warm up before the final.

Orienteering race (Sprint) 10:07 [5] *** 2.15 km (4:42 / km)
spiked:19/19c shoes: Asics Gel-DS Trainer 13

Final round:
1.7km, 19c (1:3000, 2m)

For this event, as it's a training, everyone who ran the qualifying round gets to run in the Final. It's set up as a reverse of chasing start format at 30sec intervals.

This was a smooth race for me, where I was able to maintain good flow throughout. Knowing the low green hedges shown on the map are crossable really changes the route choice strategy. Instead of having to read the finer detail or finding the tiny opening along the hedges, I was able to simplify the map and just sprint.

There were a couple of inefficient route choices:
4. took the longer way around to the right
11. went left to avoid the dark green, but then chose right around the court, which was longer.

I caught up to Kevin by #13, and was happy to learn later that I squeaked out a narrow victory over Chris Man by 3sec! Troy's Aussie guest took 3rd.

Stretching warm up/down 15:00 [0]

Before and after.

Saturday Jun 2, 2012 #

9 AM

Running long (Mixed Road/Trail) 1:15:23 [2] * 12.0 km (6:17 / km) +300m 5:35 / km
shoes: Salomon Speed Cross 2 (black)

WOC Team Training at Tai Lam Trail.

Stretching warm up/down 10:00 [0]

Afterward.

Friday Jun 1, 2012 #

11 PM

Running (Road) 25:44 [2] 5.15 km (5:00 / km)
shoes: NB 1061

Late night run in the neighbourhood - over to Aby's and back.

Strength (Calisthenics) 10:00 [3]

Core training.

Stretching warm up/down 10:00 [0]

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