Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 30 days ending Jun 30, 2015:

	activity	#	time	miles		km		+m
	Running	26	17:58:10	99.69	(10:49)	160.44	(6:43)	4403		3c
	Stretching	22	3:30:00
	Speed/Track	6	2:58:28	25.52	(7:00)	41.07	(4:21)
	Strength	10	2:07:54	0.85		1.37
	Orienteering	3	1:52:33	6.98	(16:07)	11.24	(10:01)	265	14 /	64c	21%
	Swimming	1	15:00
	X-Training	2	4:47					138
	Total	38	28:46:52	133.05		214.12		4806	14 /	67c	20%
	[1-5]	38	25:16:52
averages - sleep:6.8

2:23

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Tuesday Jun 30, 2015 #

7 PM

Running warm up/down (Track) 4:49 [1] 1.06 km (4:33 / km)
ahr:116 max:128 shoes: NB RC900JR

Running clinic @SSP w/ Chan KaHo
warm up

Running (Form Drills) 12:43 [2] 0.95 km (13:23 / km)
ahr:106 max:126 shoes: NB RC900JR

8 PM

Speed/Track intervals (300s) 24:13 [4] 3.3 km (7:20 / km)
ahr:145 max:177 shoes: NB RC900JR

Intervals - 4x300m w/ core circuit inbetween, 2 sets
Circuit: push-up, sit-up, burpee

Splits:
54.19 (136/158) / 2:03.20 (134/157)
54.42 (147/166) / 2:04.18 (137/166)
52.32 (155/171) /

Speed/Track intervals (300s) 7:26 [5] 2.4 km (3:06 / km)
ahr:145 max:177 shoes: NB RC900JR

Intervals - 4x300m w/ core circuit inbetween, 2 sets
Circuit: push-up, sit-up, burpee

Splits:
54.19 (136/158) / 2:03.20 (134/157)
54.42 (147/166) / 2:04.18 (137/166)
52.32 (155/171) / 1:56.49 (160/172)
53.21 (167/176) / 4:57.29 (124/177)

56.79 (145/163) / 1:55.59 (150/164)
57.70 (158/168) / 1:59.89 (146/169)
57.66 (156/170) / 1:52.88 (164/171)
56.94 (167/175)

Strength (Circuit) 16:47 [3] 0.9 km (18:39 / km)
shoes: NB RC900JR

Circuit: push-up, sit-up, burpee in-between 300m intervals

Running (Track) 7:16 [1] 1.02 km (7:07 / km)
ahr:127 max:129 shoes: NB RC900JR

Recovery jog

Speed/Track tempo 12:53 [3] 3.2 km (4:02 / km)
ahr:166 max:177 shoes: NB RC900JR

3.2km tempo run @HM pace (4:00/km), last 2 laps @10km pace (3:45/km)

Splits:
1:39.59 (147/159)
1:38.06 (164/166)
1:39.28 (165/167)
1:39.23 (167/168)
1:38.94 (168/169)
1:38.38 (169/170)
1:30.15 (173/175)
1:28.82 (176/177)

Stretching warm up/down 10:00 [0]

Monday Jun 29, 2015 #

Note
(rest day)

Scheduled rest day.

Sunday Jun 28, 2015 #

10 AM

Note

Squad Technical Training @Lai Chi Kok Park

Running warm up/down (Track) 13:06 [2] 2.41 km (5:26 / km)
ahr:128 max:144 shoes: Mizuno Wave Ronin 2

Warm up 6 laps before race.

Orienteering race (Sprint) 23:42 [5] *** 4.59 km (5:10 / km) +54m 4:53 / km
ahr:166 max:183 23c shoes: Mizuno Wave Ronin 2

Shenzhen 2015 OL-League, Stage 4
深圳职业技术学院 (1:4000, 2.5m)
ME course, 3.5km, 23C

Running warm up/down (Track) 3:31 [2] 0.45 km (7:49 / km)
ahr:129 max:135 shoes: Mizuno Wave Ronin 2

Cool down 1 lap.

Stretching warm up/down 10:00 [0]

2 PM

Note

OAHK AGM @Olympic House

Saturday Jun 27, 2015 #

7 AM

Running long (Mixed Trail/Pavement) 1:05:32 [2] 7.6 km (8:37 / km) +385m 6:53 / km
ahr:140 max:164 shoes: Salomon XT Wings 3

XCC Club XC run @Pak Shek Kiu with Siu Tung, Aby, and Sunny. We skipped the Ngau Liu loop as Siu Tung needed to be back at work. I, on the other hand, stayed behind...

8 AM

Running long (Mixed Trail/Pavement) 59:09 [3] 8.66 km (6:50 / km) +445m 5:26 / km
ahr:164 max:176 shoes: Salomon XT Wings 3

... which was immediately followed by WOC Team XC Run. I ran the full course this time at a faster pace, trying to catch Iris and others who started a bit earlier.

Running warm up/down (Pavement) 8:56 [1] 1.02 km (8:45 / km) +23m 7:52 / km
ahr:136 max:145 shoes: Salomon XT Wings 3

After finishing my run, cool down jog back to find Iris.

Stretching warm up/down 10:00 [0]

Friday Jun 26, 2015 #

Note
(rest day)

Scheduled rest day.

Thursday Jun 25, 2015 #

8 PM

Speed/Track tempo (Track) 6:27 [3] 1.6 km (4:02 / km)
ahr:143 max:161 shoes: NB 1061

Squad Physical Training @Hammer Hill
1.6km tempo run as warm up

Speed/Track intervals (200s) 13:17 [5] 2.45 km (5:25 / km)
ahr:156 max:180 shoes: NB 1061

6x 200m @95%HRmax, with 200m jogging recovery

Splits:
33.78 (123/156) / 1:34.12 (144/158)
32.37 (153/171) / 1:41.10 (153/172)
32.90 (158/174) / 1:38.51 (159/175)
32.62 (161/177) / 1:39.04 (162/177)
33.07 (161/176) / 1:47.17 (160/178)
32.14 (162/179) / 1:39.71 (165/180)

Either my HRmax has decreased, or it's an impossible workout? I've ran as hard as I could, but the HR is still quite low during the sprints....

Speed/Track intervals (2.4k) 17:44 [4] 4.8 km (3:42 / km)
ahr:167 max:184 shoes: NB 1061

2x 2.4km @increasing pace (3:10, 3:00, 2:50), with 3min recovery inbetween

Splits:
1:33.64 (147/160)
1:32.08 (165/169) --> 3:06
1:30.66 (170/173)
1:29.32 (173/175) --> 3:00
1:24.24 (176/180)
1:23.80 (180/181) --> 2:48

1:37.06 (155/165)
1:31.06 (169/171) --> 3:08
1:29.75 (174/176)
1:28.25 (177/178) --> 2:58
1:23.74 (180/182)
1:18.58 (183/184) --> 2:42

Running warm up/down (Track) 12:42 [1] 1.76 km (7:13 / km)
ahr:130 max:135 shoes: NB 1061

cool down 4 laps

Stretching warm up/down 10:00 [0]

9 PM

Strength (Circuit) 8:01 [3]
shoes: NB 1061

Wednesday Jun 24, 2015 #

10 PM

Running (Road) 45:13 [2] 8.47 km (5:20 / km) +370m 4:23 / km
ahr:133 max:154 shoes: Mizuno Wave Precision 13

Night run around neighbourhood. Ngau Tau Kok - Sau Mau Ping loop. Checked out the newly open Kwun Tong Park along the way. Still quite stuffed from dinner, plus legs a bit heavy from yesterday's workout.

11 PM

X-Training hills (Stairs) 2:29 [3] +69m
ahr:146 max:161 shoes: Mizuno Wave Precision 13

Stairs home after run.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 10:00 [2]

Core exercises

Tuesday Jun 23, 2015 #

8 PM

Running warm up/down (Track) 4:11 [1] 0.75 km (5:35 / km)
ahr:114 max:125 shoes: NB RC900JR

Running Clinic @SSP w/ Chan Kaho.
Arrived late due to work. Missed the form drills. Managed a brief 2-lap warm up before starting the main course.

Speed/Track tempo (1200m) 37:09 [3] 8.45 km (4:24 / km)
ahr:155 max:173 shoes: NB RC900JR

Run + Rope Ladder Agility circuit x6
1200m @ tempo pace immediately followed by a rope ladder workout.

Splits:
5:21 (131/141) / 28.49 (140/140)
5:00 (147/153) / 24.82 (152/152)
4:59 (154/158) / 26.29 (154/157)
4:50 (160/164) / 42.70 (153/163)
4:42 (162/168) / 32.06 (163/166)
4:40 (166/169) / 25.80 (167/167)
4:35 (169/173)

Running warm up/down (Track) 9:40 [2] 1.79 km (5:24 / km)
ahr:139 max:149 shoes: NB RC900JR

cool down 4 laps

9 PM

Strength (Calisthenics) 11:23 [2]
ahr:114 max:127 shoes: NB RC900JR

core exercises, working out the hamstrings and glutes.

Stretching warm up/down 10:00 [0]

Monday Jun 22, 2015 #

Note
(rest day)

Scheduled rest day.

Sunday Jun 21, 2015 #

Note

Father's Day

7 AM

Running long (Mixed Trail/Pavement) 1:19:24 [2] 10.15 km (7:49 / km) +460m 6:23 / km
ahr:135 max:169 shoes: Salomon XT Wings 3

XCC XC Run - out-n-back from Ngau Liu to Ho Pui. Got to explore new trails again. Really nice MTB section in the shade.

Stretching warm up/down 10:00 [0]

Saturday Jun 20, 2015 #

Note

Tuen Ng Festival

7 AM

Running (Mixed Trail/Pavement) 1:05:09 [2] 6.64 km (9:49 / km) +295m 8:02 / km
ahr:130 max:156 shoes: Salomon XT Wings 3

Early morning xc run with XCC crew exploring new trail. Started at Hang Hau Sports Centre, up via Mang Kung Uk to High Junk Peak Country Trail, then finally down to Clear Water Bay for a swim.

8 AM

Swimming (Beach) 15:00 [2]

At Clear Water Bay. Surprised to see the beach so packed already at this early hour. Took the customary dip in the water for the Tuen Ng Festival. Helped to cool off a bit.

9 AM

Running (Road) 40:07 [2] 5.89 km (6:49 / km) +200m 5:49 / km
ahr:139 max:167 shoes: Salomon XT Wings 3

Run back via sidewalks after dip in the beach. Route shorter than expected.

Stretching warm up/down 10:00 [0]

Friday Jun 19, 2015 #

7 PM

Running (Road) 1:00:00 [3] 12.25 km (4:54 / km)
ahr:147 max:169 shoes: Mizuno Wave Precision 13

Evening commute with pack. Took the scenic route along Hung Hom shore. Originally planned as recovery run, but ended up putting in a solid effort as I had to rush home and get ready for a family function.

Stretching warm up/down 10:00 [0]

Thursday Jun 18, 2015 #

7 PM

Running (Road) 40:03 [3] 7.1 km (5:38 / km)
shoes: NB RC900JR

Run with pack after work to Squad training - Kowloon Park to Hammer Hill

8 PM

Running hills (Pavement) 45:22 [5] 8.9 km (5:06 / km) +466m 4:02 / km
shoes: NB RC900JR

Squad Physical Training - hill intervals
上山下山街跑 (斧山道/蒲崗村道/鳳禮道):
4組 x 上山500m-下山600m-上山600m-下山500m (85%最高心跳率)

Splits uphill (w/ downhill recovery):
1:50.59 (3:51.74)
2:15.08 (3:21.61)
1:53.78 (3:43.33)
2:19.44 (3:24.06)
1:57.83 (3:37.28)
2:21.59 (3:21.51)
1:53.69 (3:58.17)
2:15.24 (3:17.11)

Running warm up/down (Mixed Pavement/Track) 16:49 [2] 2.19 km (7:41 / km)
shoes: NB RC900JR

cool down

9 PM

Strength (Circuit) 5:32 [2]
shoes: NB RC900JR

Stretching warm up/down 10:00 [0]

Wednesday Jun 17, 2015 #

7 PM

Running hills (Road) 31:45 [3] 5.0 km (6:21 / km) +450m 4:23 / km
ahr:154 max:175 shoes: Asics GT-1000 (Special Edition

Run up Jat's Incline. Even, steady effort. Started to feel a bit overheated near the end. At least the temperature was much cooler at the top. And the skies were clear, so got a nice front row seat to the nightly light & laser show.

Running (Road) 44:02 [1] 5.7 km (7:44 / km)
ahr:108 max:174 shoes: Asics GT-1000 (Special Edition

downhill portion back to Hammer Hill.

Running warm up/down (Track) 9:56 [2] 1.8 km (5:31 / km)
ahr:133 max:140 shoes: Asics GT-1000 (Special Edition

Cool down 4 laps

Stretching warm up/down 10:00 [0]

Tuesday Jun 16, 2015 #

7 PM

Running warm up/down (Track) 9:55 [2] 1.85 km (5:22 / km)
shoes: NB RC900JR

Running Clinic @SSP w/ Chan Kaho
warm up 4 laps

Speed/Track tempo 15:07 [3] 4.0 km (3:47 / km)
shoes: NB RC900JR

4km tempo run

Lap Splits:
1:28.04
1:33.62
1:30.82
1:31.72
1:30.24
1:29.75
1:30.26
1:27.91
1:33.44
1:31.76

Speed/Track race 7:06 [4] 2.0 km (3:33 / km)
shoes: NB RC900JR

2km @5k race pace
Splits:
1:23.15
1:27.16
1:25.61
1:25.71
1:24.60

Running intervals (Stairs) 18:23 [4] 2.0 km (9:12 / km)
shoes: NB RC900JR

stairs interval x10 @the grandstand

Running warm up/down (Track) 4:25 [1] 0.45 km (9:49 / km)
shoes: NB RC900JR

cool down

9 PM

Strength (Calisthenics) 19:49 [3]
shoes: NB RC900JR

Planking and stretching
3min, 2min, 1min, 1min

Stretching warm up/down 10:00 [0]

Monday Jun 15, 2015 #

Note
(rest day)

Scheduled rest day

Sunday Jun 14, 2015 #

2 PM

Note

Shenzhen OL Tour @生態公園

Running warm up/down (Track) 12:31 [2] 1.98 km (6:19 / km)
ahr:117 max:129 shoes: Inov-8 Mudclaw 270

Super hot.
Warm up at the track before race.

Stretching warm up/down 5:00 [0]

3 PM

Orienteering race (Sprint) 25:31 [5] *** 3.87 km (6:36 / km) +103m 5:49 / km
ahr:170 max:187 25c shoes: Inov-8 Mudclaw 270

2nd Shenzhen Orienteering Committee Cup / 2015 SZ OL-tour Stage #4
@Overseas Chinese Town, 生態公園
Mixed park/forest sprint, 1:4000 ISSOM, 2.5m CI (2012 map, updated 2015)
Mapper / Course Setter: 鍾國星
ME Course, 3.2km, 120m, 25C

Running warm up/down (Track) 10:57 [1] 0.93 km (11:46 / km)
ahr:127 max:138 shoes: Inov-8 Mudclaw 270

Post-race cool down

Stretching warm up/down 10:00 [0]

Saturday Jun 13, 2015 #

7 AM

Running (Mixed Trail/Pavement) 57:58 [3] 8.46 km (6:51 / km) +410m 5:31 / km
ahr:160 max:177 shoes: Salomon XT Wings 3

Squad XC Run @Pak Shek Kiu
Ran at relaxed pace. Weather a bit cooler than last time out, leading to faster than expected times.

Running warm up/down (Mixed Trail/Pavement) 19:01 [1] 2.42 km (7:51 / km) +94m 6:35 / km
ahr:149 max:173 shoes: Salomon XT Wings 3

backtracked to run in with Iris as cool down.

Stretching warm up/down 10:00 [0]

9 AM

Note

Squad XC Run @Pak Shek Kiu

Friday Jun 12, 2015 #

Note
(rest day)

Scheduled rest day

Thursday Jun 11, 2015 #

7 PM

Running warm up/down (Track) 16:17 [1] 2.73 km (5:58 / km)
ahr:112 max:127 shoes: NB 1061

warm up for Squad 5km test

Stretching warm up/down 10:00 [0]

8 PM

Note

Squad 5km Test

Speed/Track race (5km) 18:04 [5] 5.0 km (3:37 / km)
ahr:175 max:191 shoes: NB 1061

Squad 5km Test
Very hot and humid with no wind during the run, so wasn't able to keep 85sec/lap pacing.

Running warm up/down (Track) 26:22 [2] 3.41 km (7:44 / km)
ahr:133 max:170 shoes: NB 1061

Cool down afterwards, including pacing Iris for her final 2 laps.

9 PM

Strength (Circuit) 20:57 [2] 0.47 km (44:34 / km)
ahr:132 max:156 shoes: NB 1061

Squad Physical Training - circuit
2 sets of 12 stations

Stretching warm up/down 5:00 [0]

5km Test - Splits

Wednesday Jun 10, 2015 #

7 PM

Running warm up/down (Track) 16:01 [2] 3.11 km (5:09 / km)
ahr:127 max:146 shoes: Asics Nimbus 10

warm up 7 laps while waiting for Milk to arrive.

Running hills (Jat's Incline) 39:44 [3] 3.05 mi (13:02 / mi) +450m 8:56 / mi
ahr:145 max:162 shoes: Asics Nimbus 10

Uphill portion. Easy effort as it was hot and humid, plus legs were feeling a bit tired.

Running (Jat's Incline) 38:37 [2] 3.55 mi (10:53 / mi)
ahr:114 max:160 shoes: Asics Nimbus 10

Downhill portion back to Hammer Hill.

Running warm up/down (Track) 10:16 [2] 1.83 km (5:37 / km)
ahr:139 max:145 shoes: Asics Nimbus 10

cool down 4 laps.

Stretching warm up/down 10:00 [0]

9 PM

Strength (Calisthenics) 10:00 [2]

core exercise

Tuesday Jun 9, 2015 #

Strength (Calisthenics) 10:00 [2]

core exercises

11 PM

Running (Mixed Pavement/Grass) 45:01 [3] 8.64 km (5:13 / km)
ahr:140 max:176 shoes: Mizuno Wave Precision 13

Late night run out to Runway Park and back with Iris after finishing up with uncle's funeral service. Stomach was too full from dinner still, but managed a brief set of 1-2-3-2-1 minute speedplay on the way back.

Stretching warm up/down 10:00 [0]

Monday Jun 8, 2015 #

10 PM

Running (Road) 44:21 [2] 8.43 km (5:16 / km) +330m 4:24 / km
ahr:142 max:164 shoes: Mizuno Wave Precision 13

Late night jog around the neighbourhood.

11 PM

X-Training (Stairs) 2:18 [3] +69m
ahr:158 max:174 shoes: Mizuno Wave Precision 13

Took stairs home after run.

Stretching warm up/down 10:00 [0]

Sunday Jun 7, 2015 #

Note

Guangdong Orienteering Tour - Stage 3 @GZ University Town

9 AM

Note

XCC Club Trainig @Ngau Liu

10 AM

Orienteering 4:19 [3] *** 0.4 km (10:47 / km) +23m 8:23 / km
ahr:128 max:139 spiked:3/3c shoes: Asics Nimbus 10

XCC Club training @Ngau Liu
Short warmup loop

Orienteering 59:01 [3] **** 2.38 km (24:48 / km) +85m 21:02 / km
ahr:137 max:170 spiked:11/13c shoes: Asics Nimbus 10

Main course: 1.6km, 13c (ISOM 1:7500, 5m)
A mixture of corridor, window, and regular orienteering. Had some trouble with the corridor portion to #3, and was off with the compass at #7. Pace was slow due to inappropriate footwear.

11 AM

Running warm up/down (Mixed Trail/Terrain) 18:50 [1] ** 0.69 km (27:18 / km) +25m 23:07 / km
ahr:112 max:128 3c shoes: Asics Nimbus 10

Control pick-up as cool down, w/ little Aiden.

Stretching warm up/down 10:00 [0]

Thursday Jun 4, 2015 #

Note
(rest day)

Business trip to Panyu with Iris. Due to traffic delays, couldn't make it back on time for the Squad training.

Wednesday Jun 3, 2015 #

7 PM

Note
(rest day)

TC Meeting 7pm @AYP Headquarters

Tuesday Jun 2, 2015 #

8 PM

Speed/Track intervals (Fartlek) 19:02 [4] 3.87 km (4:55 / km)
ahr:142 max:172 slept:7.0 shoes: NB RC900JR

Running Clinic w/ Chan Kaho.
Arrived a bit late due to working overtime. So only a brief warm up. Since I've amped up the mileage and workout intensity the last two weeks, I planned to take it easier this week.
Coincidentally, Kaho had an easier workout planned for today. It's a fartlek with short ~1min sprints between recovery jogs.

Splits:
skipped first one ... / 1:24.11 0.28km (97/106)
1:07.25 0.33km (129/146) / 2:16.37 0.32km (124/146)
1:03.06 0.35km (146/164) / 1:39.93 0.24km (142/164)
1:02.15 0.34km (152/168) / 1:18.71 0.18km (153/168)
1:01.42 0.31km (150/163) / 1:52.63 0.26km (144/165)
0:50.25 0.27km (152/169) / 1:18.26 0.17km (153/170)
0:58.93 0.32km (159/172) / 1:44.64 0.22km (152/172)
0:50.67 0.27km (153/169) / 0:33.19 0.07km (167/170)

Running warm up/down (Track) 10:06 [2] 1.33 km (7:36 / km)
ahr:116 max:121 shoes: NB RC900JR

Cool down

9 PM

Strength (Circuit) 15:25 [3]
ahr:128 max:160 shoes: NB RC900JR

8 stations x2 sets
1) jumping jacks
2) lunges
3) fast jump rope
4) hurdles
5) squats
6) push-ups
7) rowing
8) mountain climbers

Stretching warm up/down 10:00 [0]

Monday Jun 1, 2015 #

Note
slept:6.5 (rest day)

Scheduled rest day.

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