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Training Log Archive: hkleaf

In the 30 days ending Nov 30, 2015:

	activity	#	time	miles		km		+m
	Orienteering	5	5:57:56	34.7	(10:19)	55.84	(6:25)	1325	76 /	97c	78%
	Running	9	4:36:47	482.47	(34)	776.46	(21)	1020
	Stretching	10	1:25:00
	Speed/Track	2	1:12:43	10.94	(6:39)	17.6	(4:08)
	Strength	3	35:00
	X-Training	1	2:34					69
	Total	15	13:50:00	528.11		849.9		2414	76 /	97c	78%
	[1-5]	15	12:25:00
averages - sleep:6.7

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Saturday Nov 28, 2015 #

Note

黑夜見黎明慈善城市定向賽 (From Darkness to Sunrise City Orienteering Competition)

10 PM

Orienteering race (City) 2:43:12 [5] ** 33.0 km (4:57 / km) +500m 4:36 / km
ahr:168 max:180 spiked:17/20c shoes: Mizuno Wave Precision 13

From Darkness to Sunrise City Orienteering Race
Teamed with Aby in the Men's Elite 32-km course. Tough long run, with signs of fatigue and cramping near the end. Lucky to beat CH Leung's team by a few minutes.

Running warm up/down 10:00 [1] 730.0 km (1 / km)
shoes: Mizuno Wave Precision 13

Stretching warm up/down 10:00 [0]

A: Elite - Splits

Thursday Nov 26, 2015 #

Note
(sick)

Either really bad sinus, or catching a cold with the changing weather. No training today.

Tuesday Nov 24, 2015 #

7 PM

Running warm up/down (Track) 5:05 [1] 0.89 km (5:43 / km)
ahr:106 max:118 shoes: NB RC900JR

Running Clinic w/ Chan Kaho @SSP Sportsground
warm up

Stretching warm up/down 5:00 [0]

Running (Form Drills) 10:00 [1] 0.6 km (16:40 / km)
shoes: NB RC900JR

8 PM

Speed/Track intervals (1200m) 36:34 [4] 9.6 km (3:49 / km)
ahr:159 max:182 shoes: NB RC900JR

8x 1200m Intervals @6min cycle (increasing pace every 2 sets)
Splits:
4:46.19 (144/158) / 1:13.69 (137/158)
4:47.66 (153/163) / 1:12.47 (140/162)
4:46.21 (153/162) / 1:13.31 (139/162)
4:45.45 (155/165) / 1:15.18 (141/163)
4:33.22 (161/169) / 1:27.62 (142/169)
4:30.53 (161/172) / 1:29.28 (143/172)
4:13.65 (170/180) / 1:46.34 (146/178)
4:08.46 (173/182)

Running (Track) 9:38 [1] 0.51 km (18:53 / km)
ahr:141 max:178 shoes: NB RC900JR

Walking recovery between 1200s

Running warm up/down (Track) 8:02 [1] 0.97 km (8:17 / km)
ahr:120 max:125 shoes: NB RC900JR

Cool down

Stretching warm up/down 5:00 [0]

Monday Nov 23, 2015 #

Note
(rest day)

Getting busy at school with end of term fast approaching.

Sunday Nov 22, 2015 #

Note

Y2Y 2015 Sprint Champ @Cheung Chau

10 AM

Running warm up/down (Pavement) 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno Wave Ronin 2

Warm up before race

Stretching warm up/down 10:00 [0]

11 AM

Orienteering race (Sprint) 30:20 [5] **** 4.78 km (6:21 / km) +75m 5:53 / km
ahr:162 max:184 spiked:16/20c shoes: Mizuno Wave Ronin 2

Y2Y Sprint Championships @Cheung Chau
ME/MO Course: 3.3km, 19c (ISSOM 1:4000, 1.5m)

Had a pretty bad mistake to #1, getting disoriented through the village. Settled down afterwards and ran decently until #9, which I found without losing much time, but think I might have ran through a forbidden area unintentionally. Had a small hesitation while looking for #13, and then slow in deciding whether to take left or right option to #14. Caught up to and passed a couple earlier starters in the next few controls, but proceeded to go from #17 to #8!!! The center of circle on #18 is a bit ambiguous, misleading a few of us to think that it's at the end of a narrow alley, which looked blocked off on my approach. I instinctively went around and luckily found the control to be on that side of the fence.
Not a great run by any means, but due to the lack of competition, still managed a 1st place finish.

ME/MO - Splits

Thursday Nov 19, 2015 #

Note
(rest day)

Val is back. Also celebrating Dad's b-day.

Wednesday Nov 18, 2015 #

9 PM

Running (Mixed Pavement/Grass) 41:06 [3] 9.17 km (4:29 / km)
ahr:152 max:165 slept:4.0 shoes: Asics GT-1000 (Special Edition

25.5C, >90% RH, overcast
Post-dinner run to Runway Park and Kwun Tong Promenade. Tried to stay relaxed just to loosen up the legs but ended up with a brisk pacing. Lots of people out and about - running, walking, dating, fishing, cycling, motorcycle racing...

X-Training hills (Stairs) 2:34 [3] +69m
ahr:152 max:167 shoes: Asics GT-1000 (Special Edition

Stairs home.

Stretching warm up/down 10:00 [0]

10 PM

Strength (Calisthenics) 15:00 [2]

Core execises

Tuesday Nov 17, 2015 #

Strength (Calisthenics) 5:00 [2]
slept:8.5

Core exercises

Monday Nov 16, 2015 #

6 PM

Running long (Mixed Pavement/Grass) 1:14:12 [3] 16.0 km (4:38 / km) +480m 4:02 / km
ahr:157 max:176 slept:7.5 shoes: Mizuno Wave Precision 13

25C, cloudy - Longish run from home after class to relieve a bit of stress. Found a rolling hills route and tried to keep up a steady effort throughout.

NTK-->Yau Tong-->Shun Lee-->NTK

Stretching warm up/down 10:00 [0]

7 PM

Strength (Calisthenics) 15:00 [2]

Core exercises

Sunday Nov 15, 2015 #

Note

Colour-coded Event @Aberdeen Country Park

11 AM

Orienteering race 1:00:09 [4] *** 7.98 km (7:32 / km) +300m 6:21 / km
ahr:166 max:186 spiked:5/12c shoes: Inov-8 Mudclaw 270

Colour-coded Event @Aberdeen Country Park
Brown Course: 7.5km, 12c, 210m (ISOM 1:10000, 5m 2015)
It's one of those races where my head just wasn't in the game. Made some sort of mistakes at 7 of the 12 controls and came in 1.3x bebind the winner (YTW). Not a good day at all.

Stretching warm up/down 5:00 [0]

Brown - Splits

Saturday Nov 14, 2015 #

9 AM

Note

Squad XC Run @Pak Shek Kiu

Running (Mixed Trail/Pavement) 1:13:00 [3] 10.62 km (6:52 / km) +500m 5:34 / km
ahr:158 max:177 shoes: Salomon XT Wings 3

Squad XC Run @Tai Lam
Head was feeling a bit woozy, so took it easier today.

Running warm up/down (Pavement) 5:24 [2] 0.67 km (8:04 / km)
ahr:133 max:141 shoes: Salomon XT Wings 3

Cool down jog afterwards

Stretching warm up/down 10:00 [0]

Friday Nov 13, 2015 #

Note
(sick) (rest day)

Migraine headache all day

Thursday Nov 12, 2015 #

8 PM

Running 15:04 [3] 2.85 km (5:17 / km) +40m 4:56 / km
ahr:160 max:202 shoes: NB RC900JR

Run from home (with pack) to Hammer Hill for Squad training.
HR data looks suspicious - it was hovering around 200 for the first 3min of the run.

Speed/Track tempo 15:37 [4] 4.0 km (3:54 / km)
ahr:169 max:177 shoes: NB RC900JR

Supposed to be 4.8km tempo run, but guess I miscounted the laps and just ran 4km instead.

Splits:
1:36.24 (142/160)
1:34.49 (163/167)
1:34.27 (169/170)
1:34.95 (171/173)
1:33.07 (169/172)
1:33.29 (173/175)
1:32.84 (174/175)
1:32.51 (175/176)
1:33.73 (175/176)
1:31.69 (176/177)

First training in a while, so feeling quite out of shape.

Speed/Track intervals (200s) 20:32 [5] 4.0 km (5:08 / km)
ahr:165 max:185 shoes: NB RC900JR

10 x 200m (w/ 200m jogging recovery)

34.37 (120/139) / 1:33.54 (152/160)
35.47 (159/175) / 1:24.51 (165/176)
35.97 (162/176) / 1:26.86 (165/178)
35.35 (161/174) / 1:22.58 (166/178)
34.20 (165/179) / 1:28.18 (168/180)
34.28 (166/180) / 1:29.01 (168/181)
33.36 (166/180) / 1:24.84 (172/182)
34.19 (170/181) / 1:28.73 (171/183)
33.45 (170/182) / 1:32.26 (173/185)
33.58 (171/183) / 1:37.52 (171/184)

Running warm up/down (Track) 10:16 [2] 1.35 km (7:36 / km)
ahr:136 max:140 shoes: NB RC900JR

Cool down 3 laps.

Stretching warm up/down 10:00 [0]

Wednesday Nov 11, 2015 #

Note
(injured) (rest day)

Finished with medication. Still some itchiness, but should be no problem to resume training. Taking another day due to school work.

Tuesday Nov 10, 2015 #

Note
(injured) (rest day)

Another rest day. Pain subsided, but very itchy! >_<

Monday Nov 9, 2015 #

Note
(injured) (rest day)

Resting from the hornet stings, still painful.

Sunday Nov 8, 2015 #

Note

Ranking League (Middle/Long) #5 @Duckling Hill

9 AM

Running warm up/down (Road) 5:00 [2] 0.83 km (6:00 / km)
shoes: Inov-8 Mudclaw 270

Brief warm up before start of orienteering race

Orienteering race (Middle) 1:07:55 [4] *** 6.04 km (11:15 / km) +270m 9:11 / km
ahr:169 max:190 spiked:13/17c (injured) shoes: Inov-8 Mudclaw 270

Orienteering Ranking League (Middle/Long) #5 @Duckling Hill, Tseung Kwan O
ME Course: 5.1km, 17c, 270m (ISOM 1:10000, 5m, 2015)
Not a great race overall. Got stung by hornets multiple (10+) times on the way to #13. Lost all concentration and desire to run after that. Somehow still managed a 3rd place finish.

ME - Splits

Friday Nov 6, 2015 #

7 PM

Note

iFast Metro Race 2015

Thursday Nov 5, 2015 #

Note
(injured) (rest day)

Busy preparing for tomorrow's review.

Wednesday Nov 4, 2015 #

Note
(injured) (rest day)

Head feeling much better today. But no time to train due to approaching deadline for Friday's presentation.

Tuesday Nov 3, 2015 #

Note
(injured) (rest day)

Headache and dizziness gradually going away, yet pain in L-elbow persists...
Busy week with school stuff anyway so lack of training continues.

Monday Nov 2, 2015 #

Note
(injured) (rest day)

Still some headache and dizziness, maybe a byproduct from exercises the last two days?

Sunday Nov 1, 2015 #

Event: HKOC Committee Cup 2015/2016

2 PM

Orienteering race 36:20 [3] *** 4.04 km (9:00 / km) +180m 7:21 / km
ahr:153 max:173 spiked:25/28c (injured) shoes: Inov-8 Mudclaw 270

HKOC Committee Cup @Ma On Shan & Lee On Estate
24C, 50%RH, Sunny
ME Course: 3.8km, 28c, 180m (ISOM 1:7500, 5m + ISSOM 1:2000, 2m)

This was a combination middle distance + 100m-OL race on a brand new map. I couldn't make sense of the map in some areas, and the trail mapping seems a bit off at times, leading to my errors at #4, #5, and #10. But it's always nice to be running in a new area. The ultra sprint portion from #14 onward was disappointing. The mapped area @1:2000 is much larger and more interesting than what we actually went through in the course, essentially running circles around 2 basketball courts! I didn't make any navigation mistakes there but certainly was slow in picking up the next control on the map due to the clutter.
I took it fairly easy not wanting to re-injure myself out there. Head was feeling woozy right out of the start. My body adjusted to it over the course, and I actually felt better when I finished. Surprised to find out I came in 2nd, ~3min behind Kevin.
Kudos to the organizer for setting up a projection screen to display instant result at the download. First time I've seen such a set up in a local race.

Stretching warm up/down 10:00 [0]

ME - Splits

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