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Training Log Archive: hkleaf

In the 31 days ending Aug 31, 2009:

activity	#	time	miles		km		+m
Running	20	16:55:15	124.11	(8:11)	199.74	(5:05)	2004
Hiking	2	3:35:00
Stretching	20	3:10:00
Orienteering	6	2:47:07	14.02		22.57		424	11 /	81c	13%
Speed/Track	2	19:53	3.98	(5:00)	6.4	(3:06)
Strength	1	5:00
Total	22	26:52:15	142.11		228.71		2428	11 /	81c	13%
[1-5]	22	23:42:15

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Monday Aug 31, 2009 #

Event: Laramie Daze

Note
(rest day)

Scheduled rest day.

Sunday Aug 30, 2009 #

Running (Bike Trail) 1:04:13 [2] 8.28 mi (7:45 / mi) +33m 7:40 / mi
shoes: Adidas Supernova Cushion 6

32C, cloudy, humid - Easy run on the Tolo Harbour bike trail, from TaiPo to Shatin. Iris tagged along on the bike for some much appreciated company. Lots of folks were also out enjoying the day.

Stretching warm up/down 10:00 [0]

Saturday Aug 29, 2009 #

Running long (Road) 1:33:40 [2] 11.63 mi (8:03 / mi)
shoes: Nike Air Pegasus+ 2007

31C, cloudy - Evening run from Ngau Tau Kok over to Hung Hom and back. First long run in months, but it helped that the route was flat. Legs felt fine throughout, but L-ITB is now a little sore. Will have to stretch and get out the foam roller. Maybe I should x-train tomorrow instead of running.

Stretching warm up/down 10:00 [0]

Friday Aug 28, 2009 #

Event: Canadian Orienteering Championships

Running (Road) 44:00 [2] 5.23 mi (8:25 / mi) +37m 8:14 / mi
shoes: Nike Air Pegasus+ 2007

31C, 73%, mostly clear - Easy recovery run by myself from home over to the old Kai Tak Airport and back. Haven't found the way (if it even exists) onto the now deserted runway yet. Maybe next time.

Stretching warm up/down 10:00 [0]

Thursday Aug 27, 2009 #

Running warm up/down (Track) 27:01 [2] 5.1 km (5:18 / km)
shoes: Asics Gel-DS Trainer 13

31C, 74%, mostly clear - TNT at Hammer Hill.
Warm up (8 laps) and cool down (3 laps) on the outer lane.
18:21.37
8:40.14

Running hills (Road) 29:11 [4] 3.05 mi (9:34 / mi) +450m 6:34 / mi
shoes: Asics Gel-DS Trainer 13

Climb up Jat's Incline. I set a brisk pace early on, getting to the bottom of Jat's in 9:12. The last third of the climb again was a struggle as I was tiring quickly and breathing heavily. Good thing there's nice cool running natural water at the top to douse my head.

Running (Road) 36:55 [2] 3.55 mi (10:24 / mi)
shoes: Asics Gel-DS Trainer 13

Easy jog back down to the sports ground, chatting with Iris along the way. We saw a snake snacking on a frog for dinner by the roadside.

Speed/Track intervals 9:58 [5] 3.2 km (3:07 / km)
shoes: Asics Gel-DS Trainer 13

Joined the Lok Wah Track Club for the remainder of its workout, which consisted of 4x400m (on 2:30 cycles) and 2x800m.

Splits, w/ walking recovery:
75.75 (73.28)
73.56 (76.45)
71.65 (106.80)
69.67 (5:23.04)
2:35.11 (2:18.19)
2:31.99

Stretching warm up/down 10:00 [0]

Wednesday Aug 26, 2009 #

Running (Road) 38:22 [2] 5.0 mi (7:40 / mi)
shoes: Adidas Supernova Cushion 6

31C, cloudy - Easy recovery run with my HKIOF clubmates. It was an out-n-back from the Kowloon Park swimming pool along the TST harbour front to Hung Hom ferry pier. Ran with a light pack again and sweated profusely. The most interesting part of the run wasn't the laser show or the harbour view, but the dodging of tourists instead!

20:00 out
18:22 back
(Time discounted for long pauses at traffic lights)

Chris brought back some chocolates from Hungary, and it was nice to listen to his WOC experience over dinner.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 5:00 [1]

Tuesday Aug 25, 2009 #

Running (Pavement) 59:59 [3] 14.04 km (4:16 / km)
shoes: Adidas Supernova Cushion 6

30C, cloudy - TNT at Morse. Glutes were still slightly sore from Sunday, and legs a bit heavy, so I didn't manage to get in 25min of tempo effort in the middle. Like last week, I just ran 12 laps at a steady pace.

Splits (elapsed time):
1. 5:16.82 (5:16.82)
2. 5:20.17 (10:36.99)
3. 5:08.51 (15:45.40)
4. 5:02.34 (20:47.84)
5. 4:58.15 (25:45.99)
6. 4:57.91 (30:43.90)
7. 4:50.29 (35:34.19)
8. 4:52.11 (40:26.30)
9. 4:45.12 (45:11.42)
10. 4:57.48 (50:08.90)
11. 4:52.33 (55:01.23)
12. 4:57.99 (59:59.22)

This was 1:30 faster than last week, but I ran with a small pack then. It's a comfortably hard effort, probably high in the aerobic zone. Too bad I don't have the HR monitor to verify.
hmm... that's a 6:52/mi pace, sort of inbetween zones. I should do a time trial to see where my fitness stands now.

Stretching warm up/down 10:00 [0]

Monday Aug 24, 2009 #

Note
(rest day)

Scheduled rest day. Legs and glutes a bit sore from yesterday.

Sunday Aug 23, 2009 #

Hiking (Mixed Trail/Road) 2:55:00 [2]
shoes: Asics Gel-Trail Attack 3

Hot, hazy, mostly clear - Hiking with a moderate pack from Tai Mo Shan's Sze Lok Yuen down to 深井. It took us roughly 3.5hrs, part of which I ran and will log seperately. Not too sure of the total distance and climb, but maybe I can attempt to draw it out and measure.

Running (Road) 35:00 [2] 4.0 mi (8:45 / mi)
shoes: Asics Gel-Trail Attack 3

Running portion of the hike, along Route Twisk of the Maclehose Trail. Lots of ups and downs. Pace and distance is a guess.

Saturday Aug 22, 2009 #

Hiking (Mixed Road/Trail) 40:00 [1]

Hiking around Tai Mo Shan (highest peak in Hong Kong) and taking in the grand vistas of every direction. Sky was a bit hazy but the views were still awesome. Stayed overnight at Sze Lok Yuen (a youth hostel) where we had a club AGM and bbq. Good times.

AOWN: cows were grazing everywhere on the open grass land, birds, dragon flies... it's nice to get a taste of the country side amidst this concrete jungle.

Friday Aug 21, 2009 #

Event: Western Canadian Orienteering Championships

Running (Road) 38:28 [2] 4.8 mi (8:01 / mi) +79m 7:37 / mi
shoes: Nike Air Pegasus+ 2007

30C, mostly clear - Another late night jaunt. This time I went by the waterfront under the Kwun Tong Bypass all the way over to Cha Kwo Ling, Yau Tong, and back.

Stretching warm up/down 10:00 [0]

Thursday Aug 20, 2009 #

Running warm up/down (Track) 24:27 [2] 4.3 km (5:41 / km)
shoes: Nike Air Pegasus+ 2007

31C, 66%, mostly clear - TNT at Hammer Hill.
Warm up (4 laps), recovery during intervals (4 laps), plus cool down (2 laps) at the track.
8:27.15
10:00
5:59.80

Running hills (Road) 30:09 [3] 3.05 mi (9:53 / mi) +450m 6:47 / mi
shoes: Nike Air Pegasus+ 2007

Climb up Jat's Incline. Hot day but lower humidity helped a lot. I didn't push as hard compared to last week, thinking that I still have intervals to do afterwards. Quite satisfied with 30min.

Running (Road) 34:21 [2] 3.55 mi (9:41 / mi)
shoes: Nike Air Pegasus+ 2007

Downhill portion back to the sports ground.

Speed/Track intervals (400s) 9:55 [5] 3.2 km (3:06 / km)
shoes: Nike Air Pegasus+ 2007

After a brief rest, was going to join the Lok Wah Track Club for their interval session, but they are doing longer repeats these few weeks. I didn't want to run 3km straight, so instead I ran 8x400m @75s with equal recovery time (jogging 200m).

Splits (recovery):
75.77 (74.91)
74.84 (74.87)
73.37 (74.73)
75.54 (74.99)
74.85 (75.06)
73.94 (75.01)
73.78 (75.13)
72.96 (75.11)

Would've liked to do 10 total, but I was getting tired and didn't want to push things overboard, so I got to finish on a positive note.

Stretching warm up/down 10:00 [0]

Wednesday Aug 19, 2009 #

Running (Road) 45:00 [2] 5.32 mi (8:28 / mi) +125m 7:53 / mi
shoes: Adidas Supernova Cushion 6

29C, mostly clear - Late night run from home over to the East Harbour Tunnel toll plaza, then back around the foothills of Kwun Tong. Easy effort, and generally felt good.

C • Hong Kong 2

Stretching warm up/down 10:00 [0]

Tuesday Aug 18, 2009 #

Event: WOC 2009

Running (Pavement) 1:01:24 [3] 14.04 km (4:22 / km)
shoes: Adidas Supernova Cushion 6

29C, mostly clear, humid - TNT at Morse. Legs still weren't quite recovered from Sunday, so I scraped the 25min T pace run. Instead, I did a 12-lap steady pace run with a light pack.

Splits:
1. 5:40.23
2. 5:15.92
3. 5:15.39
4. 5:10.92
5. 5:05.19
6. 5:03.09
7. 5:00.05
8. 5:01.24
9. 4:52.95
10. 5:03.34
11. 5:00.36
12. 4:56.06
For an average of 5:07 per lap.

Stretching warm up/down 10:00 [0]

Monday Aug 17, 2009 #

Note
(rest day)

Scheduled rest day. Felt pretty beat up from yesterday.

Sunday Aug 16, 2009 #

Running (Mixed Road/Trail) 38:33 [4] 8.0 km (4:49 / km) +380m 3:54 / km
shoes: Asics Gel-Trail Attack 3

High 20s, Sunny, Humid - South District X-Country Run, Aberdeen Country Park.
The race was filled. But some friends were registered, so I joined in as a bandit. Started with the mid-pack going up a narrow drive, so the first few minutes were spent walking, slow jogging, and zig-zagging through the crowd. I even had to take outside curves when going up the s-shaped road just to get around! But it's alright as this wasn't a real race for me.
Once we reached the trails, I was able to make up more grounds. Despite the lack of sleep last night, I was feeling fine and running smoothly. Then came the climb! It wasn't any worse than Jat's Incline, but on a hot day under race-like effort, it felt horrible. Many were walking. I willed myself to grind it out, however slow the pace needed.
My Garmin died halfway through! Not knowing the course, the distance covered, or the pace, I started to ease up a bit because I didn't know how much longer I'd have to run in this heat. Luckily, the end portion includes a flatish shaded section followed by a long 2km downhill dash to the finish. I ran together with an older, foreign runner to the end, finishing with a time that would've put me in the top 10 if I had entered officially.

Orienteering (Club Meet) 45:13 [3] *** 4.4 km (10:17 / km) +180m 8:32 / km
spiked:11/12c shoes: Inov-8 Mudclaw O'330

HKOC Pre-Season Ranking Event #3 - Hung Shing Yeh Wan, Lamma Island, Hong Kong
Course A: 4.4km, 12c, 180m (1:10000, 5m) 2003
Low 30s, clear, sunny.

After lunch, took the ferry with Iris to Lamma's Yung Shue Wan. From there, it was a ~30min walk south to the event centre. The island and its beaches were crowded with tourists and locals as the weather was perfect for a swim or getting a tan. But at 2pm it was way too hot to be running without shade climbing over hills! On the way to #3, I was already walking and sweating buckets. By #5, I've lost interest and just wanted to make it to finish alive. My brain still hasn't switch over to the technique of O here - taking trails 90% of the time. The rough open land looked inviting enough, plus I've really missed running in terrain, so stubbornly I ran off-trail following the red line. It's not bad overall, but can be a slow crawl in places. I realized my mistake when a girl jogging along a trail overtook me going to #4! Afterwards, the course became boring and without routechoice. The heat was also getting to me. My calves cramped up badly on the way to #12. Some nice guy helped me stretch them out on the side of the road for a couple minutes before I could get up and hobble back to finish. Guess the 8k run in the morning took its toll, plus I didn't do a good enough job of replenishing liquids and electrolytes for the afternoon run.
Still, I was much better off than others. In the morning race, a guy suffered heat stroke and had to be treated on the scene. At the o-race, one of the runners also suffered heat stroke, passing out on the course. Luckily, another runner had the same route choice and came upon him laying on the side of a slope. Help was called, and he was eventually air-lifted to the hospital. I'm not sure how he's doing now, but hope that he's alright.

Results | Report and pictures from a fellow orienteer.

Stretching warm up/down 10:00 [0]

Friday Aug 14, 2009 #

Note
(rest day)

Had intended to do a short recovery run so that I could loosen up the legs. Calves were particularly sore this morning. But got carried away with work in the library, and didn't have enough time before family banquet... so rest day it is. Hope to get in a long run tomorrow.

Thursday Aug 13, 2009 #

Running warm up/down (Track) 9:05 [2] 1.75 km (5:11 / km)
shoes: Nike Air Pegasus+ 2007

Cooler temps, cloudy, but same dripping humidity - TNT at Hammer Hill. 4 laps on lane 6 around the track as warm up, and also to give the girls a 10-min headstart for the run.

Running hills (Road) 28:45 [4] 3.05 mi (9:26 / mi) +450m 6:28 / mi
shoes: Nike Air Pegasus+ 2007

Climb up Jat's Incline. I was the only guy tonight, so the pacing was all up to me. The first 1/3 seemed hard, with heavy legs. But then I found my rhythm for the second 1/3, using quick little strides and breathing smoothly. Legs got heavier again for the last 1/3, but it was more of a mental battle to keep up my effort. I was pleasantly surprised to see a time of <30:00 at the top. My Garmin malfunctioned early on, so the time is a guess. Still, it's my fastest so far by almost 2min! Cooler temps was a big factor, but just maybe I'm getting into better shape. :)

Running (Road) 34:13 [2] 3.55 mi (9:38 / mi)
shoes: Nike Air Pegasus+ 2007

Easy jog back down.

Stretching warm up/down 10:00 [0]

L-ITB isn't too happy with all the hard surface runs this week.

Wednesday Aug 12, 2009 #

Note
(rest day)

Tuesday Aug 11, 2009 #

Note

My Garmin is dying... :(
Maybe my sweaty right arm is too much for it? The "down" button on the right side doesn't work anymore. Last Sunday, the "start/stop" button wasn't working... and the HR monitor too (maybe just the battery here).
Is it worth sending it in to get it fixed? Or cheaper just to buy a new one?

Running (Pavement) 27:09 [2] 5.85 km (4:38 / km)
shoes: Nike Air Pegasus+ 2007

29C, overcast, humid - TNT at Morse Park. Ran 10 big loops - 3 warm up, 5 @tempo, and 2 cool down. Felt great, even a little bounce in my steps! Maybe all that running on the beach helped. Tried to pay attention to my strides and leg turnover. Faster by ~6min when compared to 6 weeks ago...

Warm up - 5:33.26, 5:23.43, 5:32.35
Cool down - 5:23.08, 5:17.20

Running tempo (Pavement) 21:55 [4] 5.85 km (3:45 / km)
shoes: Nike Air Pegasus+ 2007

Middle 5 laps @tempo effort:
4:23.20
4:22.30
4:29.65
4:22.60
4:17.47

Stretching warm up/down 10:00 [0]

Monday Aug 10, 2009 #

Running intervals (Mixed Pavement/Terrain) 1:00:00 [3] 7.06 mi (8:30 / mi)
shoes: Asics Gel-Trail Attack 3

Mid-Upper 20s, overcast, intermitten rain - Fartlek run around Tin Shui Wai Park, catching a few glimpses of Hanny Allston, who transited thru HK on her way to WOC. Too bad I didn't get the chance to chat with her and wish her success.

Stretching warm up/down 10:00 [0]

Sunday Aug 9, 2009 #

Note

After a 19-hr trip, finally arrived in Shenzhen from Sanya by bus! At least we were able to get off the island and away from the typhoon.

Running warm up/down (Pavement) 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Inov-8 Mudclaw O'330

Brief warm up jog around event centre with Brian.

Stretching warm up/down 5:00 [0]

Trying to stretch out the legs after the long bus trip. Everything seemed tight.

Orienteering race 28:12 [5] *** 5.08 km (5:33 / km) +59m 5:15 / km
shoes: Inov-8 Mudclaw O'330

Shenzhen TTHike Club Event #3 - 筆架山福田河, Shenzhen, Guangdong
Men's Elite Course: 4.15km, 13c, 40m (1:5000, 5m) standard foot-o/micro-o, plus 0.63km, 17c, 19m (1:750, 1m) 100m-O
~30C, partly cloudy, humid

This was some kind of special format. The course has a regular course with 13 controls, 3 of which also function as micro-o controls. Then the 2nd part switches map and scale to 100m-O, before finishing with a penalty loops.
Navigation was pretty simple. It was my first experience with micro-o, and I was too impatient to figure things out properly, so I got 2 of the 3 punches wrong. The 100m-O portion was slow, as it took time to get into the map, but I didn't make any mistakes there.
Even with the 2 penalty loops for wrong punches, I managed to get the fastest time and a camping mug for prize!

Friday Aug 7, 2009 #

Note
(rest day)

Stuck in Sanya due to typhoon/T.D. Swan.

Thursday Aug 6, 2009 #

Note
(rest day)

Rest day after the competitions ended. Went with a big group to a hot spring nearby, getting bit by tiny little fishes.

C • bit by tiny little fishes 4

Wednesday Aug 5, 2009 #

Orienteering race 23:00 [4] ***
16c shoes: Inov-8 Mudclaw O'330

All China Student Orienteering Championships - 南新農場, Sanya, Hainan.
Team Competition

Stretching 10:00 [0]

Running (Sand) 11:00 [3] 2.5 km (4:24 / km)

Went swimming/wading in 大東海 in the afternoon, and ran back and forth along the beach barefoot with Xiao Hei. Fun times.

Tuesday Aug 4, 2009 #

Orienteering race (Middle) 36:20 [4] *** 5.72 km (6:21 / km) +185m 5:28 / km
18c shoes: Inov-8 Mudclaw O'330

All China Student Orienteering Championships - 黄猄林场, Sanya, China.
Middle Distance Men's Elite Course - 4.4km, 18c, 150m
Warm, humid, overcast.

The race was held in a rubber tree and mango plantation. So there were white woods to run thru, and a decent trail network for getting thru the dark green. Started around noon after all the students have gone out. One big mistake at #15, plus a few other minor hesitations. Overall not terrible, just slow. Winning time was just under 30min.

Stretching warm up/down 10:00 [0]

Monday Aug 3, 2009 #

Running intervals (Sand) 55:35 [3] 7.08 mi (7:51 / mi)
shoes: Asics Gel-Trail Attack 3

Moderate temps, cloudy, some breeze - Evening run along the beach. This time I went east of the hotel towards downtown Sanya. 27:31 out. Did some fartlek on the way back. It was hard to run fast on loose sand, but the feeling was awesome on the few occasions I managed to "float" along...

Stretching warm up/down 5:00 [0]

Note

Weren't allowed to run in the 100-m event, so I was just a spectator and tourist at 大小洞天. Map scale today was 1:1000, with controls very close together everywhere. I stood at a spot where I could see at least 15 controls!!!! Many folks had a perplex look running around in circles. My friend who ran the course said it had the feeling of an ultra sprint.

Sunday Aug 2, 2009 #

Event: Swiss O Week!

Orienteering race (Sprint Relay) 18:35 [4] *** 4.07 km (4:34 / km)
19c shoes: Inov-8 Mudclaw O'330

All China Student Orienteering Championships - 槟榔河, Sanya, Hainan.
Men's Relay course - 2.6km, 19c, 0m (1:4000, 2m)
Clear, sunny, warm

We ran unofficially as guests, so had to wait for everyone to start first. It was to be a 3-person relay, but due to time constraints, all of us (3 guest teams, 9 runners) started in a mini mass start. It was fun to experience that adrenaline rush, but then I promptly screwed up the first 3 controls, losing 3+ minutes in the process.
Afterwards, I finally settled down and got into the map, catching up to the front little by little. I finished together with Xiao Hei in 2nd.

1. 3:07
2. 0:40
3. 1:24
4. 0:53
5. 1:01
6. 1:44
7. 0:57
8. 0:44
9. 0:28
10. 0:33
11. 0:32
12. 0:35
13. 1:14
14. 0:48
15. 0:41
16. 0:39
17. 1:11
18. 0:37
19. 0:34
F. 0:13

Running (Sand) 51:50 [2] 5.99 mi (8:39 / mi)
shoes: Asics Gel-Trail Attack 3

Ran along the beach that fronts the hotel in Sanya. 22:30 out with shoes, then barefoot on the way back. Added an extra mile at the end.

Stretching 10:00 [0]

Saturday Aug 1, 2009 #

Running (Mixed Grass/Pavement) 10:00 [2] 1.25 mi (8:00 / mi)
shoes: Inov-8 Mudclaw O'330

Brief warm-up jog around the start area. Temps were warm enough, but I needed to get my legs loosen up. HR monitor is dead. I think it may be time to get a new battery.

Orienteering race (Sprint) 15:47 [4] *** 3.3 km (4:47 / km)
16c shoes: Inov-8 Mudclaw O'330

All China Student Orienteering Championships - 槟榔村, Sanya, Hainan.
Sprint course 测青男 - 2.3km, 16c, 0m (1:5000, 2m)
Clear, sunny, warm

1. 0:53
2. 1:02
3. 0:59
4. 1:35
5. 2:21
6. 0:49
7. 1:45
8. 0:28
9. 0:25
10. 0:29
11. 0:49
12. 0:54
13. 0:42
14. 1:00
15. 0:51
16. 0:34
F. 0:11

C • Results 2

Stretching warm up/down 10:00 [0]

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