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Training Log Archive: hkleaf

In the 30 days ending Jun 30, 2016:

	activity	#	time	miles		km		+m
	Hiking	13	16:21:48	47.73	(20:34)	76.82	(12:47)	100
	Running	20	11:59:41	70.77	(10:10)	113.9	(6:19)	2460
	Orienteering	4	5:02:11	19.1	(15:49)	30.74	(9:50)	585	33 /	39c	84%
	Strength	9	4:11:58	0.48		0.77
	Stretching	14	2:10:00
	Speed/Track	4	1:08:14	10.56	(6:28)	17.0	(4:01)	70
	Cycling	1	1:06:20	21.47	(19.4/h)	34.55	(31.3/h)
	Swimming	1	20:00	0.25	(1:20:28)	0.4	(50:00)
	Total	43	42:20:12	170.37		274.18		3215	33 /	39c	84%
	[1-5]	43	40:10:12
averages - weight:59.1kg

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Thursday Jun 30, 2016 #

8 PM

Running warm up/down (Track) 5:03 [2] 0.94 km (5:22 / km)
ahr:122 max:146 weight:59.1kg shoes: NB RC900JR

Squad Physical Training @Hammer Hill Sportsground - warm up 2 laps

Strength (Plyometrics) 20:43 [2]
ahr:114 max:153 shoes: NB RC900JR

plyometrics and circuit

Speed/Track intervals (200s) 9:56 [5] 2.4 km (4:08 / km)
ahr:166 max:185 shoes: NB RC900JR

Intervals 6x 200m (w/ 200m jogging recovery). Target pace 34s.

Splits:
36.07 (111/128) / 67.97 (151/154)
37.06 (161/168) / 60.99 (164/169)
34.76 (166/174) / 63.75 (170/176)
34.13 (171/178) / 62.72 (176/181)
33.39 (175/183) / 64.67 (179/184)
32.93 (177/183) / 67.25 (178/185)

Running (Track) 2:59 [1] 0.45 km (6:38 / km)
ahr:142 max:146 shoes: NB RC900JR

recovery between sets

Speed/Track intervals (800s) 14:40 [4] 3.6 km (4:04 / km)
ahr:173 max:187 shoes: NB RC900JR

Intervals 3x 800m (w/ 400m jogging recovery). Target pace 2:50

Splits:
2:48.32 (165/179) / 2:01.28 (170/180)
2:47.16 (177/184) / 2:09.84 (173/184)
2:41.86 (180/187) / 2:10.76 (172/187)

Running warm up/down (Pavement) 12:10 [1] 1.45 km (8:23 / km) +45m 7:16 / km
ahr:141 max:149 shoes: NB RC900JR

cool down 2 big laps around sportsground

Stretching warm up/down 10:00 [0]

Wednesday Jun 29, 2016 #

7 PM

Running hills (Road) 38:38 [4] 5.86 km (6:36 / km) +550m 4:29 / km
ahr:164 max:181 weight:59.1kg shoes: Mizuno Wave Precision 13

Hot and humid. Run up Jat's Incline all the way to Tate's Cairn Meteorological Station. Legs felt quite tired still from last night's workout.
Bumped into some hashers on the way up.

Running (Road) 45:27 [2] 6.63 km (6:51 / km)
ahr:126 max:181 shoes: Mizuno Wave Precision 13

down hill portion back to Hammer Hill Sportsground

Running warm up/down (Track) 9:38 [2] 1.77 km (5:27 / km)
ahr:142 max:149 shoes: Mizuno Wave Precision 13

cool down 4 laps

Stretching warm up/down 10:00 [0]

Tuesday Jun 28, 2016 #

7 PM

Running (Form Drills) 9:50 [1] 0.67 km (14:41 / km)
ahr:107 max:123 shoes: NB MRC1600 (blue)

Running Clinic w/ Chan Kaho @Tsing Yi Sportsground. Form drills as warm up.

8 PM

Running (Pavement) 14:35 [2] 2.89 km (5:03 / km)
ahr:126 max:148 shoes: NB MRC1600 (blue)

I guess to avoid the rain, coach had us running along a series of covered footbridges in Tsing Yi before the interval workout.

Speed/Track hills (Pavement) 2:28 [5] 0.8 km (3:05 / km) +70m 2:09 / km
ahr:160 max:178 shoes: NB MRC1600 (blue)

"hill" sprints x10 on a ramp of a pedestrian bridge (~80m, up 7m) outside the sportsground. Recovery jog along bridge is ~125m. Didn't feel too bad during, but tired now.
Splits:
16 / 51.73 (guesstimate as i didn't hit lap button here)
15.54 (141/144) / 77.18 (152/161)
15.27 (145/154) / 71.42 (159/166)
14.58 (151/160) / 78.39 (162/169)
14.48 (153/162) / 75.16 (166/172)
14.57 (159/167) / 83.95 (168/176)
14.46 (157/167) / 105.67 (166/177)
14.47 (152/164) / 82.63 (171/176)
14.77 (166/171) / 98.06 (170/178)
14.26 (157/160) / 42.24 (169/174)

Running (Pavement) 11:55 [3] 1.25 km (9:32 / km)
ahr:165 max:178 shoes: NB MRC1600 (blue)

recovery inbetween

Running warm up/down (Track) 7:04 [1] 0.98 km (7:13 / km)
ahr:132 max:137 shoes: NB MRC1600 (blue)

cool down 2 laps around the track

9 PM

Strength (Calisthenics) 4:50 [3]
ahr:125 max:148 shoes: NB MRC1600 (blue)

Core exercises

Stretching warm up/down 10:00 [0]

Monday Jun 27, 2016 #

Note
(rest day)

Had thought about doing some x-training, but body just too tired. Also got busy with transcribing work, so rest day it is.

Sunday Jun 26, 2016 #

11 AM

Orienteering race (Middle) 1:18:17 [3] *** 5.23 km (14:58 / km) +300m 11:38 / km
ahr:149 max:176 spiked:10/13c

Apex Action Middle Distance Race @Ngau Liu
ME Course: 3.9km, 13c, 210m (ISOM 1:7500, 5m, 2004)

Too hot, too tired, no energy and desire - made for a though day with some silly mistakes. Ended up walking much of the course. Left shoelace broken midway through the run....

Saturday Jun 25, 2016 #

7 AM

Running long (Mixed Trail/Pavement) 1:23:53 [3] 11.57 km (7:15 / km) +575m 5:48 / km
ahr:166 max:186 shoes: Salomon XT Wings 3

Squad XC Run @Pak Shek Kiu
Tried to do some add-on to make it a longer run. Original plan was to run the Ho Pui section, but I missed the turn. So just ran back on the same trail from Ngau Liu to Pak Shek Kiu instead. Tried to keep pace and effort on the uphill. Rhythm and strength felt great for some reason. Feeling the smoothness and flow I experienced from Jukola last week, hopeful that my fitness is gradually on the upswing.

Stretching warm up/down 10:00 [0]

Friday Jun 24, 2016 #

9 AM

Hiking (Pavement) 1:45:18 [1] 4.89 km (21:32 / km) +100m 19:32 / km
shoes: Salomon XT Wings S Lab 4

34C, Clear and Sunny
Lamma Island leisure hike from Yung Shue Wan to Sok Kwu Wan with Matthew and Kevin. The main purpose was the seafood lunch by the bay at the end. Another super nice and hot day in Hong Kong.

Thursday Jun 23, 2016 #

8 PM

Strength (Plyometrics) 21:06 [2] 0.77 km (27:24 / km)
ahr:123 max:175 shoes: NB RC900JR

Flight landed back in HK in the afternoon. Rested a bit at home then headed out to Squad Physical Training @Hammer Hill Sportsground - circuit training

Speed/Track intervals (Ladder) 28:37 [5] 6.6 km (4:20 / km)
ahr:184 max:214 shoes: NB RC900JR

Ladder workout
200-400-800-1200-800-400-200, w/ 400m jogging recovery in-between.
Legs were swollen and heavy from the plane ride, which made it harder to run intervals. But things gradually got better.

Splits:
35.75 (114/127) / 2:31.94 (143/155)
1:21.90 (159/176) / 2:03.24 (171/178)
2:50.01 (192/208) / 2:50.51 (204/208)
4:26.81 (198/208) / 2:04.16 (209/214)
2:48.66 (203/206) / 2:14.53 (182/199)
1:19.59 (181/188) / 2:15.06 (177/192)
35.11 (177/185) / 1:24.46 (179/187)

Didn't realize how high my HR got up to during the intervals. Probably a combination of travel, heat, and shorter/faster recovery. Or I'm just not very fit. First time seeing an average above 200 and a new HRmax of 214!!!

Running warm up/down (Pavement) 17:31 [1] 2.38 km (7:22 / km)
ahr:147 max:165 shoes: NB RC900JR

cool down jog 3 laps around SG

Stretching warm up/down 10:00 [0]

Wednesday Jun 22, 2016 #

6 AM

Hiking (City) 25:00 [2] 2.23 km (11:13 / km)
shoes: Salomon XT Wings S Lab 4

Walked w/ luggage (backpack) from hostel to St. Petersburg-Finland Train Station. Took a longer than expected route, making it on the train with only a few minutes to spare.

11 AM

Hiking (City) 2:30:00 [1] 11.2 km (13:24 / km)
shoes: Salomon XT Wings S Lab 4

Toured around Helsinki with Iris before heading to airport in late afternoon.

Tuesday Jun 21, 2016 #

12 PM

Hiking (City) 36:30 [1] 3.3 km (11:04 / km)
shoes: Salomon XT Wings S Lab 4

Heavy rainstorm overnight and well into the morning. I slept in a bit while Iris took care of some work stuff. Walk from hotel near Nevsky Prospect to the hydrofoil pier near Hermitage.

2 PM

Hiking (Park) 1:24:00 [1] 7.0 km (12:00 / km)
shoes: Salomon XT Wings S Lab 4

Touring of the lower gardens at Peterhof. Still raining at first, but it finally let up midway through our visit. The park is so big we probably got to about half of it. Didn't get to see any of the churches, and all the museums/palaces/buildings cost extra admission to get in (with long lines).

7 PM

Hiking (City) 40:00 [1] 3.25 km (12:18 / km)
shoes: Salomon XT Wings S Lab 4

Circuitous route from hydrofoil pier back to Nevsky Prospect to get our luggage.

10 PM

Hiking (City) 16:00 [1] 1.35 km (11:51 / km)
shoes: Salomon XT Wings S Lab 4

From Gorkovskaya Metro Station to Hostel 1912.

Monday Jun 20, 2016 #

10 AM

Hiking (City) 4:00:00 [1] 20.0 km (12:00 / km)
shoes: Salomon XT Wings S Lab 4

Toured around St. Petersburg on foot. Tiring but nice day so took lots of pictures. Out for ~12hrs. Time discounted here for logging.

Sunday Jun 19, 2016 #

12 AM

Running warm up/down (Mixed Road/Trail/Grass) 10:00 [2] 1.93 km (5:11 / km)

Cold, windy, with light rain. Jog from car to relay exchange as warm up.

Orienteering race (Relay) 2:12:46 [4] **** 14.64 km (9:04 / km) +285m 8:16 / km
spiked:23/26c shoes: Inov8 OROC 280

Jukola 2016. Ran leg 2 following MCK.
12.8km, 26c, 285m

HKIOF team result

3 AM

Running warm up/down (Mixed Trail/Pavement/Sand) 15:28 [2] 1.93 km (8:01 / km)

Cool down jog from Finish back to the car.

5 AM

Running (Mixed Road/Trail/Grass) 10:00 [2] 1.5 km (6:40 / km)

Jogging to relay exchange with Heidi, then waiting for Iris to finish her leg.

7 AM

Hiking (Mixed Road/Trail/Grass) 1:00:00 [1] 5.0 km (12:00 / km)

Includes a couple of trips between Arena and the car. Still raining and so muddy everywhere...

Saturday Jun 18, 2016 #

3 PM

Hiking (Mixed Road/Trail/Grass) 1:24:00 [1] 7.0 km (12:00 / km)

Walk between car and event centre to pick up race packet.

4 PM

Orienteering 1:00:00 [2] 4.0 km (15:00 / km)
shoes: Inov8 OROC 280

Raining and cold. Checking out the model map with the team.

Friday Jun 17, 2016 #

3 PM

Hiking (City) 45:00 [1] 3.6 km (12:30 / km)
shoes: Salomon XT Wings S Lab 4

Walking around Helsinki - train station to hostel to drop off luggage, then from hostel to ferry pier to tour Suomenlinna Sveaborg.

5 PM

Hiking (Park) 56:00 [1] 4.7 km (11:55 / km)
shoes: Salomon XT Wings S Lab 4

Touring the islands at Suomenlinna Sveaborg in the late afternoon. Clear blue sunny skies gradually gave way to thick rain clouds, an ominous sign for our big race ahead tomorrow.

8 PM

Hiking (City) 40:00 [1] 3.3 km (12:07 / km)
shoes: Salomon XT Wings S Lab 4

More walking around Helsinki in the rain, looking for a place to eat with the whole team (sans Ma Lok Hin). Then walk back to hostel after dinner and watching part of a Euro 2016 match.

Thursday Jun 16, 2016 #

Note
(rest day)

Jukola bound - HKG-->FRA-->HEL

Wednesday Jun 15, 2016 #

1 PM

Running (Road) 41:42 [2] 7.48 km (5:34 / km)
ahr:151 max:166 shoes: Mizuno Wave Precision 13

31.5C, 75%RH, slight breeze.
Lunch time run from home to meet up with Iris in Hung Hom. Lots of construction detour slowed things down. Heat Index was supposedly ~39C, but it honestly didn't feel too bad. I wasn't going very fast though, as legs are feeling the effects from last night's training.

Stretching warm up/down 5:00 [0]

7 PM

Running hills (Road) 38:21 [4] 5.92 km (6:29 / km) +550m 4:25 / km
ahr:162 max:183 shoes: Mizuno Wave Precision 13

Run up Jat's Incline w/ KK. This time instead of stopping at the top of Jat's, we turned up Fei Ngo Shan Rd to go further up. Original plan was to get to the Radar Control Station, but I missed the turn and ran to the lookout shelter at Tung Shan instead. About 10-20m less climb but slightly longer distance.

Splits:
10:32 to Jat's bottom
17:00 to 1st shelter
32:00 to Jat's top
36:17 to road junction up Radar Station
38:21 at turnaround

Running (Road) 45:52 [2] 6.6 km (6:57 / km)
ahr:128 max:163 shoes: Mizuno Wave Precision 13

Downhill portion back to Hammer Hill Sportsground.

Stretching warm up/down 10:00 [0]

Tuesday Jun 14, 2016 #

7 PM

Running warm up/down (Track) 18:11 [2] 3.64 km (5:00 / km)
ahr:136 max:149 shoes: NB RC900JR

30.5C, 90%RH. Running Clinic w/ Chan Kaho @Kwai Chung SG. Warm up 8 laps around the track.

Running (Form Drills) 15:00 [2] 0.6 km (25:00 / km)
shoes: NB RC900JR

Stretching warm up/down 5:00 [0]

8 PM

Running (Road) 23:21 [4] 4.92 km (4:45 / km) +155m 4:06 / km
ahr:164 max:186 shoes: NB RC900JR

Marathon pace run 6 laps (~720m each) around Hing Shing Rd loop. Tried to run the uphills harder, then ease up a bit on the flats, and rest on the stairs.
Splits:
3:38.54 (126/140)
3:23.04 (153/164)
3:16.71 (169/175)
3:15.27 (173/177)
3:16.97 (175/182)
3:15.47 (176/183)
3:14.72 (180/185)

Running (Road) 5:03 [1] 0.59 km (8:34 / km)
ahr:134 max:146 shoes: NB RC900JR

Recovery jog back to sportsground

Strength (Calisthenics) 15:19 [3]
ahr:151 max:177 shoes: NB RC900JR

Core+400m intervals 3x3sets
Core portion - push-up, sit-up, jumps

Speed/Track intervals (400s) 12:33 [4] 3.6 km (3:29 / km)
ahr:156 max:177 shoes: NB RC900JR

Core+400m intevals 3x3sets
(push-up, sit-up, jumps)

Splits:
0:26.49 (117/120) / 87.45 (135/139)
1:41.21 (137/140) / 82.45 (161/173)
1:45.41 (169/174) / 87.48 (169/177)

2:15.39 (149/177) / 83.58 (166/177)
1:35.29 (173/177) / 80.25 (168/172)
1:42.71 (169/172) / 87.35 (166/172)

2:22.23 (158/170) / 80.57 (164/169)
1:47.14 (145/169) / 79.41 (134/146)
1:43.38 (143/149) / 84.62 (144/149)

Running warm up/down (Track) 4:14 [1] 0.52 km (8:08 / km)
ahr:141 max:159 shoes: NB RC900JR

Cool down 1 lap

Stretching warm up/down 10:00 [0]

Monday Jun 13, 2016 #

6 PM

Cycling warm up/down (Stationary) 11:13 [2] 5.23 km (28.0 kph)
ahr:105

Warm up at the Century Gateway gym.

Cycling (Stationary) 55:07 [3] 29.32 km (31.9 kph)
ahr:122

Level 9, Manual, 585cal.

Stretching warm up/down 10:00 [0]

7 PM

Strength (Weights) 15:00 [3]

Weights.
Legs and core.

Sunday Jun 12, 2016 #

6 PM

Running (Mixed Pavement/Grass) 48:55 [2] 10.25 km (4:46 / km)
ahr:149 max:175 shoes: Asics GT-1000 (Special Edition

Rained all day. Waited until late afternoon when it finally lightened up. Ran to Runway Park and Kwun Tong Promenade with Iris. Even though temperature wasn't too high, it was still very humid and stuffy outside.

7 PM

Strength (Calisthenics) 20:00 [3]

Core exercises

Stretching warm up/down 10:00 [0]

Saturday Jun 11, 2016 #

11 PM

Running (Road) 38:08 [3] 8.28 km (4:36 / km)
ahr:158 max:171 shoes: Mizuno Wave Precision 13

Race against the Tram from Kennedy Town to Happy Valley. Ran the whole way with Sunny and Siu Tung to pace Vivian in our attempt to beat out the tram. But it was not to be as traffic was light at midnight and there were too many passengers waiting to get on/off along the way. Still, we managed to stay ahead for over half way, until the Landmark.
Aby and Chung sprinted ahead of us right out of the gate. They too were eventually caught by the tram in Causewaybay. Iris and Tin ran a steady pace behind us, with Sharon enjoying the view from the Tram! Luckily, the rain held off and everyone had a good time.

Running (Road) 1:13 [2] 0.22 km (5:32 / km)
ahr:137 max:147 shoes: Mizuno Wave Precision 13

Back tracked on the course to find Iris as cool down, but she wasn't too far behind, so it was a brief one only.

Stretching warm up/down 10:00 [0]

Friday Jun 10, 2016 #

Note
(rest day)

Scheduled rest day after being up overnight to take down the Grad Show exhibit at Midtown Pop and moving things back to CUHK.
Also busy moving out of studio for the final time.

12 AM

Strength (Weights) 1:30:00 [4]
shoes: Salomon XT Wings S Lab 4

Moving the Grad Show from Midtown Pop back to CUHK overnight. Lots of heaving lifting and walking up and down stairs. Time is estimated.

Thursday Jun 9, 2016 #

7 AM

Running (Mixed Road/Trail) 55:50 [2] 6.32 km (8:50 / km) +270m 7:17 / km
ahr:150 max:174 shoes: Salomon XT Wings 3

Tuen Ng Festival run w/ Vivian, Iris, and Aby. Hang Hau to Clear Water Bay via High Junk Peak Country Trail.

8 AM

Swimming (Open Water) 20:00 [2] 0.4 km (50:00 / km)

A little dip in the ocean in Clear Water Bay to cool off.

9 AM

Running (Road) 32:45 [2] 5.65 km (5:48 / km) +165m 5:03 / km
ahr:156 max:175 shoes: Salomon XT Wings 3

Clear Water Bay back to Hang Hau TKO Gov't Complex via road.

Wednesday Jun 8, 2016 #

Note
(rest day)

Tuesday Jun 7, 2016 #

8 PM

Running (Form Drills) 5:00 [2] 0.25 km (20:00 / km)
shoes: NB RC900JR

Running Clinic w/ Chan Kaho @Kwai Chung Sportsground.
Form drills

Strength (Calisthenics) 5:00 [3]
shoes: NB RC900JR

Core exercises. Push-up, sit-up, planking.

Running (Road) 9:14 [2] 1.85 km (4:59 / km) +50m 4:24 / km
shoes: NB RC900JR

Hill repeats @HIng Shing Road/Kwai Shing Circuit. 2 laps as warm up / trial run. Then 5x repeats

Running hills (Road) 16:01 [4] 3.55 km (4:31 / km) +100m 3:57 / km
shoes: NB RC900JR

Hill repeats. 5x repeats (~.62km, up 20m each).
Splits:
2:12.07 (49.76) *recovery is going downstairs (~90m)
2:21.63 (52.85)
2:27.71 (49.57)
2:28.27 (49.06)
2:24.94 (44.76)

The climb wasn't too steep, so I tried to give an honest effort on the ups, then just cruised in the second half on the flats. Happy with the consistency.

Running warm up/down (Road) 4:23 [1] 0.53 km (8:16 / km)
shoes: NB RC900JR

Cool down back to sportsground.

Stretching warm up/down 10:00 [0]

Sunday Jun 5, 2016 #

9 AM

Running warm up/down (Pavement) 12:00 [2] 2.2 km (5:27 / km)
shoes: Mizuno Wave Ronin 2

“华瑞健杯” 2016年深圳市定向运动联赛第四场 @Shenzhen Wan Park, Shenzhen, China
warm up before the race.

10 AM

Orienteering race (Sprint) 31:08 [5] 6.87 km (4:32 / km)
shoes: Mizuno Wave Ronin 2

Thunder shower came early in the morning, but it gave way to sunny skies by the time we started. The organizer called it a middle distance race, but it is essentially a long sprint. The park is nice and very runnable. Due to its elongated shape, we had to change maps twice. However, the previous control was not printed on the next map, I had a hard time locating where I was and where I needed to go. The organizer also used small markers and allowed some to just lay flat on the ground, making it more difficult to locate the flag. Some people had trouble with the map disintegrating during the run by their own sweat! Luckily I had no such issues. Overall, the course was fine and at least served as good training.

Stretching warm up/down 10:00 [0]

11 AM

Running tempo (Pavement) 10:17 [3] 2.33 km (4:25 / km)
shoes: Mizuno Wave Ronin 2

Had planned to do the fun relay, but everyone backed out when they found out it's basically a running race along a marked route.
Aby and I ran the loop on our own as extra training.

Friday Jun 3, 2016 #

Note
(rest day)

Opening of the Grad Show at Midtown Pop

12 AM

Strength (Weights) 1:00:00 [3]
shoes: Salomon XT Wings S Lab 4

Moving models and equipment from CUHK to Midtown Pop overnight in preparation of the Grad Show.

Thursday Jun 2, 2016 #

Note
(rest day)

Forced rest day. Too busy prepping for grad show opening tomorrow.

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