Training Log Archive: hkleafIn the 31 days ending May 31, 2009:
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Tuesday May 26, 2009 #
Note
Lots of walking around in Macau.
Sunday May 24, 2009 #
Note
Guangdong League Spring Event #3
25C, moderate to heavy rain. The trip there took about 3hrs, but we had a bus full of orienteers from HK and SZ. There were 2 races, a sprint in the maze-like village first, then a 30-min score-o. As I've never been on a map quite like this, I had to slow down quite a bit to read the map and navigate, and still made a few mistakes. For the score-o, there wasn't much rest inbetween due to my late sprint start. I didn't plan to be competitive, so it matter not. Without the pre-printed lines to follow from control to control, I had a hard time keeping track of things, and ended up making some poor routechoices. At times, it seemed I ran by the same control twice! When the 30min was up, I rushed a bit and made a mistake, had to abandon the control I was looking for, and race back to the finish. I was OVT by 57sec. As it turned out, I was one control from sweeping the course! Certainly, better planned routes and running faster would've netted me the sweep within time limits.
The rain pretty much stopped as we boarded the bus to leave! I was so soaked from running my skin turned wrinkly! But it was still quite an awesome experience racing through the village. My only reference is Venice, but on a smaller scale. I'll post the map and route later when I get a chance.
Sprint route
Score route
25C, moderate to heavy rain. The trip there took about 3hrs, but we had a bus full of orienteers from HK and SZ. There were 2 races, a sprint in the maze-like village first, then a 30-min score-o. As I've never been on a map quite like this, I had to slow down quite a bit to read the map and navigate, and still made a few mistakes. For the score-o, there wasn't much rest inbetween due to my late sprint start. I didn't plan to be competitive, so it matter not. Without the pre-printed lines to follow from control to control, I had a hard time keeping track of things, and ended up making some poor routechoices. At times, it seemed I ran by the same control twice! When the 30min was up, I rushed a bit and made a mistake, had to abandon the control I was looking for, and race back to the finish. I was OVT by 57sec. As it turned out, I was one control from sweeping the course! Certainly, better planned routes and running faster would've netted me the sweep within time limits.
The rain pretty much stopped as we boarded the bus to leave! I was so soaked from running my skin turned wrinkly! But it was still quite an awesome experience racing through the village. My only reference is Venice, but on a smaller scale. I'll post the map and route later when I get a chance.
Sprint route
Score route
Friday May 22, 2009 #
Note
Legs feel fine today!
Thursday May 21, 2009 #
Note
Not enough time to break down the whole training, but before I forget the details...
Ran from home (with pack) to Hammer Hill Sports Ground as warm. Then ran up Jat's Incline (~450m climb) in 32:xx and down the Shatin Pass back to sports ground. The Lok Wah track club was doing intervals and has a set of 8x400m left, so I joined in with Aby and Siu Tung. Missed the first one because I was stretching and not paying attention, so only ran 7. Times were mostly around 73s each, on a 2:30 cycle. Felt pretty good but did get a little tired at the end. Jogged a couple cool down laps, then ran back home to complete the work out. About 2hr total time. Quite warm and humid, 27C & 85%, cloudy. Air was heavy, which made breathing harder. Sweated a ton.
Ran from home (with pack) to Hammer Hill Sports Ground as warm. Then ran up Jat's Incline (~450m climb) in 32:xx and down the Shatin Pass back to sports ground. The Lok Wah track club was doing intervals and has a set of 8x400m left, so I joined in with Aby and Siu Tung. Missed the first one because I was stretching and not paying attention, so only ran 7. Times were mostly around 73s each, on a 2:30 cycle. Felt pretty good but did get a little tired at the end. Jogged a couple cool down laps, then ran back home to complete the work out. About 2hr total time. Quite warm and humid, 27C & 85%, cloudy. Air was heavy, which made breathing harder. Sweated a ton.
Wednesday May 20, 2009 #
Note
2 rather warm days (32C) in a row. But I've just been busy with other things. Weather permitting (no thunderstorms), I'll head over to Hammer Hill tomorrow.
Monday May 18, 2009 #
Note
(rest day)
My customary Monday rest day. Both calves are sore from the course yesterday. Quads aren't too bad. Left arm and shoulder areas are sore.
The good news is that the L-knee has been fine with the increased amount of pavement running, as well as the hilly routes. The R-hand also continues to heal.
The good news is that the L-knee has been fine with the increased amount of pavement running, as well as the hilly routes. The R-hand also continues to heal.
Sunday May 17, 2009 #
Event: MVOC Grant Park Spring O
Orienteering 1:22:11 [3] *** 7.15 km (11:30 / km) +475m 8:38 / km
ahr:174 max:189 spiked:14/18c shoes: Inov-8 Mudclaw O'330
Hong Kong Squad Training - Ngau Liu
Course A: 6.4km, 18c. (1:7500, 5m)
~28c, 80%, partly cloudy.
The HK Squad kindly let me tag along for its technical training on the Ngau Liu map (site of 2006 HK Middle Distance Champs during the APOC week). As the weather was pleasant and it being a Sunday, lots of hikers/walkers were out. There also was some sort of mtb race happening in the vicinity, maybe in the Tai Po Shan area?
We started at the Tsuen Kam Pass campsite. Course was about the equivalent length as Red. Climb was, um, a lot! Slopes were steep like Bay Area, but ground was hard and dry. Footing was loose at time. I started out conservative - staying longer on trail/road and climb extra to get a better feel for the map. Didn't have too much trouble with the navigation, just physically unable to keep a decent pace on the slopes. Chased/scared away a herd of cows (or water buffaloes?) at #5. Stopped to take a couple pictures on the way to #7. Didn't have the best route to #10. Then, the heat and humidity caught out to me and I started slowing down and making mistakes. A minor bobble at #11 and #14, and a major one at #15. I was contouring along, but about half way through my eyes switched focus to the circle of #17, which was positioned right on line between #14 & #15. It took quite a few minutes of confusion before I eventually figured out where I was and what happened.
#2 was misplaced a contour too high on an unmapped earthbank. Aby, who started 4min ahead, and a couple others attacked from below and didn't find the flag. I attacked from the top and passed the unmapped earthbank on the way down, so I caught up to Aby then. After that, we kept seeing each other on and off, as I stayed just ahead of him until #11. With my late mistakes, he finished about 1min faster.
I was drenched in sweat, covered with spider webs, and had mosquitos circling around my head! It was good that I ran with a camelbak, and sprayed myself with Deet beforehand. L-calf/achilles was sore afterwards, but not too bad.
route without map. If I have time, I'll put up the quickroute file later.
Course A: 6.4km, 18c. (1:7500, 5m)
~28c, 80%, partly cloudy.
The HK Squad kindly let me tag along for its technical training on the Ngau Liu map (site of 2006 HK Middle Distance Champs during the APOC week). As the weather was pleasant and it being a Sunday, lots of hikers/walkers were out. There also was some sort of mtb race happening in the vicinity, maybe in the Tai Po Shan area?
We started at the Tsuen Kam Pass campsite. Course was about the equivalent length as Red. Climb was, um, a lot! Slopes were steep like Bay Area, but ground was hard and dry. Footing was loose at time. I started out conservative - staying longer on trail/road and climb extra to get a better feel for the map. Didn't have too much trouble with the navigation, just physically unable to keep a decent pace on the slopes. Chased/scared away a herd of cows (or water buffaloes?) at #5. Stopped to take a couple pictures on the way to #7. Didn't have the best route to #10. Then, the heat and humidity caught out to me and I started slowing down and making mistakes. A minor bobble at #11 and #14, and a major one at #15. I was contouring along, but about half way through my eyes switched focus to the circle of #17, which was positioned right on line between #14 & #15. It took quite a few minutes of confusion before I eventually figured out where I was and what happened.
#2 was misplaced a contour too high on an unmapped earthbank. Aby, who started 4min ahead, and a couple others attacked from below and didn't find the flag. I attacked from the top and passed the unmapped earthbank on the way down, so I caught up to Aby then. After that, we kept seeing each other on and off, as I stayed just ahead of him until #11. With my late mistakes, he finished about 1min faster.
I was drenched in sweat, covered with spider webs, and had mosquitos circling around my head! It was good that I ran with a camelbak, and sprayed myself with Deet beforehand. L-calf/achilles was sore afterwards, but not too bad.
route without map. If I have time, I'll put up the quickroute file later.
Stretching warm up/down 10:00 [0]
Note
Played an hour of intense table-tennis with my 10-yr old cousin. While it didn't warrant a training entry, I wanted to make a note because my arm and shoulder are quite sore afterwards!
Saturday May 16, 2009 #
Stretching warm up/down 10:00 [0]
Friday May 15, 2009 #
Strength 10:00 [1]
Another brief set of PT exercises, some with the resistance band.
Stretching warm up/down 5:00 [0]
L-calf/achilles continued to be bothersome. Iced, massaged, and stretch plenty, plus (1) ibuprofen last night. Hope this keeps it from getting worse.
Thursday May 14, 2009 #
Running warm up/down (Track) 23:28 [2] 2.97 mi (7:54 / mi)
shoes: Adidas Supernova Cushion 6
~27C, 80%, partly cloudy - Training at Hammer Hill Road Sports Ground with KK and the gang. I'm going to refer to this as TNT from now on. Warmed up (6) and cooled down (4)on the outer lanes at the track.
1.78mi -- 12:52.79 -- 149/159
1.19mi -- 11:35.05 -- 144/169
1.78mi -- 12:52.79 -- 149/159
1.19mi -- 11:35.05 -- 144/169
Running hills (Road) 32:18 [3] 3.16 mi (10:13 / mi) +442m 7:07 / mi
ahr:157 max:187 shoes: Adidas Supernova Cushion 6
While a group stayed to do intervals, I went with the KK and a few others on the hill loop. He pointed at the lights way up at the top and said the climb is ~450m, so I sort of knew what to expect. Still, the climb seemed never ending! I stopped about half way up to admire the most awesome city view, regretted not bringing my camera along, then continued to the top. This was probably the longest climb I've ever run anywhere. Great training!
The whole route.
The whole route.
Running (Road) 28:11 [2] 3.55 mi (7:56 / mi)
ahr:146 max:182 shoes: Adidas Supernova Cushion 6
The only bad part about the climb was that I had to run back down, all 450m at once! I really don't like downhills that much, so I tried to take it easy, until we got to Tsz Wan Shan Estate (I think) when KK started speeding up. My competitive instinct took over and we ran the last ~10min back to the Sports Ground at a fast pace - under 6:00/mi but about tempo effort. Conditions were surprisingly pleasant. Lower humidity and a light breeze were nice.
Stretching warm up/down 20:00 [0]
Both before and after. Lower L-calf/achilles area is sore, even before the run started. I supposed I might've strained it somehow? Or from all the walking? It was noticeable but not bothersome enough for me to stop running. But I'll have to keep an eye on it. It seems I'm just fragile!
Tuesday May 12, 2009 #
Running (Road) 1:24:38 [2] 9.61 mi (8:48 / mi) +90m 8:33 / mi
ahr:143 max:177 shoes: Adidas Supernova Cushion 6
30C, ~85%, partly cloudy - Late afternoon run from Ngau Tau Kok to Morse Park via Kowloon Walled City Park. The run was broken up into 3 parts. I made a stop at the old Walled City to take pictures and check out the various buildings before continuing on to Morse Park. There I met up with the HKOC training group and chatted briefly with KK and Aby. I waited while they did circuits, then ran a couple big laps around the park with the group before leaving to run back to NTK. Pace was fairly relaxed until the last ~2mi where I opened up to get home in time for dinner.
My approximate route, not including the 2 big laps around Morse.
My approximate route, not including the 2 big laps around Morse.
Stretching warm up/down 10:00 [0]
Strength (Calisthenics) 5:00 [1]
A light session of one & two legged squats while the HKOC group did circuit training. I really ought to get back on my knee exercises before too long here.
Monday May 11, 2009 #
Note
(rest day)
Quads are mildly sore from yesterday!
Stitches were removed in the evening. It was a somewhat painful process. I suppose the cut has been closed, but it still looks to be a while before it fully heals. Taking another round of antibiotics, and going back for another round of check up next week.
Stitches were removed in the evening. It was a somewhat painful process. I suppose the cut has been closed, but it still looks to be a while before it fully heals. Taking another round of antibiotics, and going back for another round of check up next week.
Sunday May 10, 2009 #
Event: Billygoat
Running warm up/down 5:00 [1] 0.5 mi (10:00 / mi)
shoes: Asics Gel-Trail Attack 3
Brief jog along the paths near Event Center before orienteering.
Stretching warm up/down 5:00 [0]
Orienteering race (Club Meet) 27:58 [4] *** 4.5 km (6:13 / km) +130m 5:26 / km
spiked:29/32c shoes: Asics Gel-Trail Attack 3
HKOC Event - Central Kwai Chung Park, Kwai Fong, Hong Kong.
A Course: 4.5km, 32c, 130m (1:2000, 1.2m)
28C, 80%+, mostly cloudy.
Attended HKOC's practice event, where they were test running the China Health e-punching system. It's sort of a cross between SI and EMIT - with SI-like units and a finger card (smaller and lighter than the EMIT brick) that you place atop the boxes to "punch." The race format was essentially a long sprint with lots of controls in an urban park. I didn't notice the map scale was 1:2000 until after the fact, but that had no negative effect on my nagivation. My mistakes all came in the second half of the course, where I failed to read ahead and plan my routes, perhaps partly due to tiredness.
I ran with the bandaged hand and took it somewhat easier on the descents. It was fine. There were lots of stairs and steep hills, so speed wasn't very fast. I mostly just followed the paved paths, but did take the opportunities to shortcut through the woods when appropriate. This may have helped me post the winning time for the day.
A Course: 4.5km, 32c, 130m (1:2000, 1.2m)
28C, 80%+, mostly cloudy.
Attended HKOC's practice event, where they were test running the China Health e-punching system. It's sort of a cross between SI and EMIT - with SI-like units and a finger card (smaller and lighter than the EMIT brick) that you place atop the boxes to "punch." The race format was essentially a long sprint with lots of controls in an urban park. I didn't notice the map scale was 1:2000 until after the fact, but that had no negative effect on my nagivation. My mistakes all came in the second half of the course, where I failed to read ahead and plan my routes, perhaps partly due to tiredness.
I ran with the bandaged hand and took it somewhat easier on the descents. It was fine. There were lots of stairs and steep hills, so speed wasn't very fast. I mostly just followed the paved paths, but did take the opportunities to shortcut through the woods when appropriate. This may have helped me post the winning time for the day.
Saturday May 9, 2009 #
Note
Another no exercise, yet not very restful day. Played best man at a good friend's wedding. On my feet a ton. With lots of activities/movements, the r-hand started hurting more in the evening. Stitches are scheduled to come out on Monday. Fingers crossed that the wound is healing appropriately.
Friday May 8, 2009 #
Note
(injured) (rest day)
Not having a whole lot of issues with jetlag. Hand is about the same, pain comes and goes without the ibuprofen. Body is itching to run. Considering going to a HKOC training event this Sunday. We'll see...
Thursday May 7, 2009 #
Note
No real training, but a whole bunch of walking. About 4hrs worth, I think. One thing is certain, there's no lack of stairs or steep slopes over here...
Wednesday May 6, 2009 #
Stretching warm up/down 5:00 [0]
(injured)
Brief stretch of the legs after arriving at HKG. 14+hrs on the plane made for some tight hamstrings!
Running (Road) 4:00 [2] 0.47 mi (8:30 / mi)
shoes: Brooks Glycerin 4
~68F, clear - light running to and from the MTR station. Feels good to run, even if only for a bit. But I should probably refrain from exercising a few more days.
Tuesday May 5, 2009 #
Note
(injured) (rest day)
Travel day to Hong Kong. Pain is much more managable now, even with reduced/no dosage of pain reliever. Wound is still bleeding slightly, but thankfully no signs of infections.
Monday May 4, 2009 #
Note
(injured) (rest day)
Forced rest day. Body is adjusting to the medication and thus feeling drowsy all day.
Sunday May 3, 2009 #
Running (Trail) 28:00 [2] ** 3.6 km (7:47 / km)
shoes: Inov-8 Mudclaw O'330
50s, light rain - warm up jog to the start. The sun tried to come out from behind the clouds!
Orienteering race (A-Meet Long) 25:00 [3] ***
3c (injured) shoes: Inov-8 Mudclaw O'330
Long Distance WRE. The race ended abruptly on my way to #4, when I accidentally ran into a barbed wire and cut my R-hand pretty badly. As Eddie and Greg Balter were both close by, I wanted to keep racing. But the cut was fairly deep, and blood was gushing out fast enough to make me think twice. Pretty disappointing to have the race/weekend end in such a fashion...
Running 30:00 [1] **
(injured) shoes: Inov-8 Mudclaw O'330
Long, slow walk back to the finish tent to report myself, then over to the big tent for medical attention.
Stretching warm up/down 5:00 [0]
Brief stretch before start.
Saturday May 2, 2009 #
Running (Trail) 22:00 [2] 2.5 km (8:48 / km)
shoes: Inov-8 Mudclaw O'330
50s, rain - warm up jog to start
Orienteering race (A-Meet Middle) 50:09 [4] *** 5.0 km (10:02 / km) +265m 7:56 / km
shoes: Inov-8 Mudclaw O'330
Middle WRE. Slow and deliberate, but I avoided any major disasters. More details later.
Running warm up/down (Trail) 12:00 [2]
shoes: Inov-8 Mudclaw O'330
Cool down jog.
Stretching warm up/down 10:00 [0]
Friday May 1, 2009 #
Running warm up/down (Mixed Road/Trail) 17:30 [2]
shoes: Inov-8 Mudclaw O'330
Mid 50s, cloudy - warm up jog with Brian to the start.
Orienteering race (A-Meet Sprint) 17:33 [5] *** 2.9 km (6:03 / km) +85m 5:17 / km
spiked:12/14c shoes: Inov-8 Mudclaw O'330
Light rain.
Had 2 major mess ups - 2:10 at #3 and :20 at the GO! 15:00 would have put me up there in the standings :( Oh well. More details later.
Had 2 major mess ups - 2:10 at #3 and :20 at the GO! 15:00 would have put me up there in the standings :( Oh well. More details later.
Running warm up/down (Mixed Road/Trail) 16:00 [2]
shoes: Inov-8 Mudclaw O'330
Cool down jog with Brian.
Orienteering 50:00 [2] ***
shoes: Inov-8 Mudclaw O'330
Mid 40s, steady rain, some wind.
Jogged the model course together with Nikolay and Brian. We discussed and tested various route choice, studied some of the rock and vegetation mapping. Very fruitful session. The Middle will be a great challenge for me tomorrow. The only bad part was getting soaked in the cold rain. Still had a good time!
Jogged the model course together with Nikolay and Brian. We discussed and tested various route choice, studied some of the rock and vegetation mapping. Very fruitful session. The Middle will be a great challenge for me tomorrow. The only bad part was getting soaked in the cold rain. Still had a good time!
Stretching warm up/down 15:00 [0]
A few minutes before the sprint, a little after, and some more before bed.