Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 30 days ending Sep 30, 2015:

activity

time

miles

Running

14:15:09

72.49

(11:48)

116.67

(7:20)

3070

Stretching

2:45:00

Speed/Track

1:44:46

16.65

(6:17)

26.8

(3:55)

Orienteering

1:43:47

9.77

(10:37)

15.73

(6:36)

685

38 /

48c

79%

Strength

46:15

Cycling

45:00

X-Training

5:38

138

Total

22:05:35

98.92

159.2

3893

38 /

48c

79%

[1-5]

19:20:35

averages - sleep:7.1 weight:56.9kg

2:43

0:00

» now

Wednesday Sep 30, 2015 #

8 PM

X-Training hills (Stairs) 3:05 [3] +69m
shoes: Salomon Speed Cross 2 (black)

Training times the past few days being occupied by school work and the hospital visits. Managed to do the stairs back home with heavy pack. Should remind myself to do more of these I guess.

Monday Sep 28, 2015 #

Note

YAOC 25th Anniversary Special Event @Pak Shek Kiu

Sunday Sep 27, 2015 #

10 AM

Note

Squad Technical Training @Tsing Yi
Iris was feeling sick. Not feeling very motivated to train, I stayed home with her.

11 PM

Running (Mixed Trail/Pavement) 1:08:15 [2] 11.1 km (6:09 / km) +520m 4:59 / km
ahr:113 max:144 shoes: Salomon Speed Cross 2 (black)

Mid-autumn night run with XCC group. After resting all day, Iris finally felt better. So we joined the group for a late night jaunt admiring the super moon. It was a clear night, with great views of the moon and the city. No eclipse though in our neck of the woods.
Route: North Point->Braemar Hill->Siu Ma Shan->Mt. Butler->Quarry Pass->Quarry Bay->North Point

Stretching warm up/down 10:00 [0]

The luxury of MTR's extended all-night service, we were able to get home quickly in the middle of the night after our run.

Saturday Sep 26, 2015 #

8 AM

Note

Y2Y team-o competition @粉嶺蝴蝶山徑及畫眉山徑

Running warm up/down (Road) 10:00 [2] 1.67 km (6:00 / km)
shoes: Salomon XT Wings 3

warm up before the orienteering

Stretching warm up/down 10:00 [0]

9 AM

Orienteering race 34:19 [4] *** 4.21 km (8:09 / km) +250m 6:17 / km
ahr:174 max:185 spiked:10/12c shoes: Salomon Speed Cross 2 (black)

Y2Y team-o competition @粉嶺蝴蝶山徑及畫眉山徑
Teamed with Iris and Sunny. We had a good strategy and worked well together. I had a couple slight bobbles misreading the map / unmapped features. Then the biggest mistake came at the end in Wu Tip Shan. The trail networks through the graveyard is always confusing and almost never mapped quite right. I bumped into the person who was supposed to hang the control but had trouble finding the feature, so after a bit of bumming around I finally led her to the place! Luckily, our team still finished first!

Thursday Sep 24, 2015 #

Note
(sick) (rest day)

Feeling better today but no training due to family function for Mid-Autumn Festival gathering.

Wednesday Sep 23, 2015 #

Note
(sick)

Either ate something wrong or suffering from anxiety? Severe abdomen pain all day means I was not fit to do anything today. :(

Tuesday Sep 22, 2015 #

Note

Too busy with school stuff and had to skip the running clinic.

Monday Sep 21, 2015 #

Note
(rest day)

Scheduled rest day. Legs are quite sore from yesterday's effort.
Attended a presentation by Hanny Allston on her story and training philosophy. Very informative. She'll be back in HK later in October to race in the Lantau 2 Peaks

Sunday Sep 20, 2015 #

Note

MetOC Championships 2015 cum Ranking League (Middle/Long) #3 @Lung Fu Shan

9 AM

Running warm up/down (Road) 11:00 [1] 0.9 km (12:13 / km) +90m 8:09 / km
slept:6.0 shoes: Inov-8 Mudclaw 270

Warm up from Event Centre to Start with Iris.

Stretching warm up/down 10:00 [0]

10 AM

Orienteering race 56:57 [5] *** 8.5 km (6:42 / km) +435m 5:20 / km
spiked:9/13c shoes: Inov-8 Mudclaw 270

MetOC Long Champ / Ranking League Middle/Long #3 @Lung Fu Shan
ME Course: 6.0km, 12c, 270m ( ISOM 1:10000, 5m)

Another ranking league race where I drew the first start. Didn't run all that well with mistakes at the beginning and end of the course. Yet still managed to come in with the fastest time because the course was tailored for runners with easy control placements and lots of running on trails. The long leg on #7 was the critical leg of the race. Many of my fellow competitors went left because it looked shorter. It turned out that the downhill portion on the smaller trail was pretty slow and treacherous. I was one of the few who opted for the better runnability on the right-hand choice. We were all surprised to find out afterwards that there's at least a 4min difference!

11 AM

Running warm up/down (Road) 18:00 [1] 1.5 km (12:00 / km) +165m 7:45 / km
shoes: Inov-8 Mudclaw 270

Slow jog back from Finish to Event Center.

Stretching warm up/down 5:00 [0]

Long ME - Splits

Saturday Sep 19, 2015 #

3 PM

Strength (Weights) 25:00 [3]
slept:6.5 weight:57.6kg shoes: Mizuno Wave Precision 13

Squad strength training session @Kwai Shing East
Learning proper techniques from 東叔. We only focused on upper body works in order to save the legs for tomorrow's league race.

Stretching warm up/down 5:00 [0]

Friday Sep 18, 2015 #

7 PM

Running long (Mixed Road/Pavement/Grass) 1:27:00 [2] 16.5 km (5:16 / km) +453m 4:38 / km
ahr:133 max:151 slept:7.5 shoes: Mizuno Wave Precision 13

Sinus was really bad today, or beginning signs of a cold? Instead of sitting around and not feeling any better, I convinced myself to get out for a run, hoping that some exercise will make me feel better.
Wandered my way over to Yau Tong and Lam Tin, trying to work in some climbs. Wasn't moving very fast out there, but at least I felt quite well during the run. Too bad the sinus problem lingers still when I finished.
route

Stretching warm up/down 10:00 [0]

Thursday Sep 17, 2015 #

8 PM

Running warm up/down (Track) 9:59 [2] 1.77 km (5:38 / km)
ahr:116 max:123 slept:8.0 shoes: NB 1061

Squad Physical Training @Hammer Hill
warm up 4 laps

Speed/Track intervals (mile) 32:28 [4] 7.6 km (4:16 / km)
ahr:153 max:175 shoes: NB 1061

4* mile repeats w/ 3min jogging recovery in-between. Begin @6min pacing and process to 5:40 for last rep. Ran with Siu Tung.
Splits:
6:01 (151/164)
5:55 (159/167)
5:45 (164/171)
5:38 (168/175)

Running warm up/down (Track) 10:13 [2] 1.25 km (8:10 / km)
ahr:122 max:168 shoes: NB 1061

cool down afterwards

9 PM

Strength (Circuit) 11:15 [3]
ahr:136 max:156 shoes: NB 1061

Stretching warm up/down 10:00 [0]

Wednesday Sep 16, 2015 #

10 PM

Running (Mixed Pavement/Grass) 49:28 [2] 7.56 km (6:33 / km)
ahr:115 max:155 slept:4.0 shoes: Asics GT-1000 (Special Edition

27C, 88%, Cloudy & breezy
Easy late night recovery run w/ Iris out-n-back to Runway Park. Still quite stuffed from dinner, but legs pretty tired from yesterday anyway, so just kept it at conversational pace. I did sneak in a ~.5mi pickup midway though.

Stretching warm up/down 10:00 [0]

11 PM

Strength (Calisthenics) 10:00 [2]

Core exercises

Tuesday Sep 15, 2015 #

8 PM

Running warm up/down (Track) 9:23 [2] 1.75 km (5:22 / km)
ahr:121 max:135 shoes: NB RC900JR

Running Clinic - warm up 4 laps

Speed/Track intervals (Ladder) 12:40 [5] 4.2 km (3:01 / km)
ahr:145 max:190 slept:9.0 weight:56.7kg shoes: NB RC900JR

Running Clinic w/ Chan Kaho @SSP
Ladder Interval [100-200-300-400-500-600m] *2 sets, where the pacing for 2nd set should be faster than the 1st.

Splits:
15.52 (101/109) / 1:16.97 (128/139)
33.82 (135/159) / 1:46.73 (140/161)
53.86 (157/170) / 2:23.50 (138/170)
1:14.26 (162/174) / 3:16.34 (135/174)
1:33.91 (164/176) / 4:32.58 (131/177)
1:58.60 (164/176) / 5:22.10 (124/177)

14.82 (122/127) / 2:39.62 (137/157)
31.01 (131/145) / 2:07.14 (154/167)
49.67 (164/190) / 2:32.49 (158/190)
1:12.44 (166/180) / 3:45.92 (151/181)
1:30.81 (161/178) / 5:08.83 (148/179)
1:50.94 (167/183) / 4:06.86 (149/183)

Running (Track) 38:59 [1] 2.44 km (15:59 / km)
shoes: NB RC900JR

recovery in-between

Running warm up/down (Track) 9:10 [2] 1.0 km (9:10 / km)
ahr:133 max:141 shoes: NB RC900JR

cool down jog

Stretching warm up/down 10:00 [0]

Sunday Sep 13, 2015 #

Event: MetOC Championships 2015

10 AM

Running warm up/down (Pavement) 10:58 [2] 2.03 km (5:24 / km)
ahr:121 max:133 shoes: Mizuno Wave Ronin 2

Warm up for the orienteering

Orienteering race (Sprint) 12:31 [5] *** 3.02 km (4:09 / km)
ahr:171 max:182 spiked:19/23c shoes: Mizuno Wave Ronin 2

MetOC Sprint Championships
ME Course: 2.5km, 23c (w/ map exchange)

Running warm up/down (Mixed Pavement/Grass) 8:47 [2] 0.95 km (9:15 / km)
ahr:113 max:129 shoes: Mizuno Wave Ronin 2

cool down jog afterwards

Stretching warm up/down 10:00 [0]

Sprint ME/MY/MS - Splits

Friday Sep 11, 2015 #

12 PM

Running (Mixed Road/Track) 1:00:48 [2] 12.01 km (5:04 / km) +190m 4:41 / km
ahr:146 max:175 slept:8.5 weight:56.7kg shoes: Mizuno Wave Precision 13

33C, Sunny.
Lunch time run around CUHK campus with Aby, who jogged over from HKSI. Times included ~5km at the track while waiting for Aby to arrive.

Stretching warm up/down 10:00 [0]

Afterwards

Thursday Sep 10, 2015 #

8 PM

Running (Road) 15:09 [2] 2.96 km (5:07 / km)
ahr:135 max:161 shoes: NB RC900JR

A bit late leaving school. Run from home (with pack) to Hammer Hill for squad physical training.

Speed/Track tempo 12:41 [3] 3.2 km (3:58 / km)
ahr:161 max:171 shoes: NB RC900JR

Squad Physical Training @Hammer Hill SG
4x 400m @10k pacing (w/ 400m @10sec slower)
Essentially like a 3.2km tempo run, except with changing speed every lap. Kind of hard to get in the right pacing consistently, and too sure how effective it is. Still probably better than running just 4x400m with jogging recovery in-between though.
Splits:
1:30.47 (146/158)
1:43.61 (157/161)
1:29.29 (159/167)
1:42.10 (162/167)
1:28.21 (168/171)
1:40.19 (163/171)
1:28.27 (165/169)
1:38.76 (166/169)

Speed/Track intervals (200s) 12:17 [4] 2.8 km (4:23 / km)
ahr:166 max:182 shoes: NB RC900JR

7x 200m with 200m jogging recovery
Splits:
35.13 (139/163) / 72.38 (159/165)
33.47 (162/174) / 72.08 (167/175)
36.87 (164/173) / 68.41 (165/173)
34.29 (166/177) / 68.47 (170/178)
34.25 (168/177) / 70.78 (171/179)
34.10 (169/178) / 70.14 (173/181)
32.90 (171/180) / 74.47 (171/182)

Running warm up/down (Track) 10:39 [2] 1.79 km (5:57 / km)
ahr:137 max:145 shoes: NB RC900JR

Cool down 4 laps

Stretching warm up/down 10:00 [0]

Wednesday Sep 9, 2015 #

Note
(rest day)

Unfortunately another unintentional rest day. Still adjusting to schedule of the new semester.

Tuesday Sep 8, 2015 #

Note
(rest day)

Too busy with school stuff and had to skip the running clinic.
They did 15*300m intervals tonight.

Monday Sep 7, 2015 #

3 PM

Cycling (Stationary) 45:00 [2]
ahr:136 max:153 weight:56.7kg shoes: Salomon Speed Cross 2 (black)

At the CUHK gym, just enough free time in-between to squeeze in a quick session on the spin bike.

Stretching warm up/down 5:00 [0]

Sunday Sep 6, 2015 #

7 AM

Running (Mixed Trail/Pavement) 1:50:39 [2] 7.89 km (14:01 / km) +390m 11:15 / km
ahr:106 max:149 shoes: Salomon XT Wings 3

XCC Club Run @Lung Fu Shan + High West

Stretching warm up/down 10:00 [0]

Saturday Sep 5, 2015 #

9 AM

Note

Squad XC Run @Pak Shek Kiu

Running (Mixed Trail/Pavement) 1:05:47 [2] 8.46 km (7:47 / km) +411m 6:15 / km
ahr:142 max:165 weight:56.9kg shoes: Salomon XT Wings 3

Squad XC Run @Pak Shek Kiu
sinus issue, so not feeling too well. Took it slowly at the start. Turned my R-ankle slightly near the swamp area, but luckily was able to walk it off after a while. Kept a nice easy steady effort from there onward.

Running warm up/down (Mixed Trail/Pavement) 14:55 [1] 1.52 km (9:49 / km) +47m 8:30 / km
ahr:130 max:151 shoes: Salomon XT Wings 3

ran back to find Iris as cool down

Stretching warm up/down 10:00 [0]

Friday Sep 4, 2015 #

Note
(rest day)

Scheduled rest day

Thursday Sep 3, 2015 #

9 AM

Running long (Mixed Trail/Pavement) 2:33:46 [2] 16.49 km (9:19 / km) +743m 7:37 / km
ahr:124 max:160 shoes: Salomon XT Wings 3

Hong Kong Comrades Run to commemorate the victory against Japan in WWII - or rather, freedom from 3yrs 8mos of Japanese occupation of HK in 1945.

Started with a group of 60+ runners near Tai Koo, ran along trails/paths taken by the troops during WWII. Saw some military relics along the way before concluding the run at the Stanley Military Cemetery.

Stretching warm up/down 10:00 [0]

Wednesday Sep 2, 2015 #

7 PM

Running (Road) 17:31 [2] 2.93 km (5:59 / km) +61m 5:25 / km
ahr:121 max:144 shoes: NB RC900JR

Run from home with pack to Hammer Hill. After raining all night and day, the sky finally cleared up for the evening.

8 PM

Speed/Track tempo 16:06 [3] 4.0 km (4:02 / km)
ahr:152 max:162 shoes: NB RC900JR

4km tempo run @HM pace
Splits:
1:40.58 (128/144)
1:40.08 (146/147)
1:37.81 (146/148)
1:36.99 (152/153)
1:36.18 (155/156)
1:35.07 (158/159)
1:35.40 (159/160)
1:34.60 (160/162)
1:34.90 (159/162)
1:34.63 (160/161)

Running (Track) 4:52 [2] 0.89 km (5:28 / km)
ahr:127 max:132 shoes: NB RC900JR

Recovery between set

Speed/Track tempo (5km) 18:34 [4] 5.0 km (3:43 / km)
ahr:165 max:174 shoes: NB RC900JR

5km tempo run w/ Lok Wah Runners Club
Splits:
1:31.79 (137/153)
1:29.74 (157/161)
1:29.34 (162/164)
1:28.08 (166/169)
1:28.96 (168/169)
1:29.41 (169/170)
1:29.06 (170/171)
1:29.56 (169/170)
1:29.96 (170/171)
1:29.64 (171/172)
1:28.99 (170/171)
1:28.90 (170/172)
0:40.82 (173/174)

Running warm up/down (Track) 11:55 [2] 1.95 km (6:07 / km)
ahr:132 max:162 shoes: NB RC900JR

Cool down afterwards

Stretching warm up/down 10:00 [0]

5km Test - Splits

Tuesday Sep 1, 2015 #

11 PM

Running (Mixed Pavement/Grass) 47:56 [2] 9.36 km (5:07 / km)
ahr:129 max:159 shoes: Asics GT-1000 (Special Edition

Late night run with Iris over to Runway Park and the Kwun Tong Promenade. Started out rather slow as stomach still felt stuffed from earlier dinner with Iris' family. Lightning continued nonstop in the distance as thunderstorm was getting to roll in.

X-Training hills (Stairs) 2:33 [3] +69m
ahr:142 max:159 shoes: Asics GT-1000 (Special Edition

Stairs home after run. Iris joined in the fun as well.

Stretching warm up/down 10:00 [0]

« Earlier | Later »