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Training Log Archive: hkleaf

In the 31 days ending Jul 31, 2010:

activity

time

miles

Hiking

5:00:00

12.43

(24:08)

20.0

(15:00)

Running

4:27:19

33.68

(7:56)

54.21

(4:56)

Orienteering

2:45:34

15.53

(10:40)

24.99

(6:38)

50 /

223c

22%

Stretching

1:20:00

Speed/Track

31:19

4.97

(6:18)

8.0

(3:55)

Strength

27:00

Total

14:31:12

66.61

107.2

50 /

223c

22%

[1-5]

13:11:12

averages - sleep:6.1 weight:57.4kg

3:25

0:00

» now

Wednesday Jul 28, 2010 #

8 PM

Running (Treadmill) 45:00 [2] 9.0 km (5:00 / km)
ahr:130 max:166 slept:6.0 weight:58.1kg shoes: Mizuno Wave Ronin 2

Another Black Rain signal today! But things aren't as bad as last week.
Hid in the safety of the gym to complete my workout.

Hill, Level 5, 582cal.

Strength (Calisthenics) 10:00 [2]

Core

Stretching warm up/down 10:00 [0]

Thursday Jul 22, 2010 #

Note

Lower back muscle is still tired and sore for a 3rd day now. Though it's gotten a bit better, but if it lingers through the weekend, I will have to go see a doctor about it.

7 PM

Running (Treadmill) 1:05:00 [2] 14.0 km (4:39 / km)
slept:6.0 weight:56.7kg shoes: NB 1061

The typhoon moved away, but not its associated rain band. Had the heaviest torrential rain I've seen in a long time. So due to the "Black Rain" signal and thunderstorm warning being in effect, our scheduled 5km test with the squad was cancelled.

Since I can't go anywhere, I went to California Fitness downstairs instead to run.

Random, Level 5, 911cal.

C • What is a "Black Rain" signal? 3

Running warm up/down (Treadmill) 5:00 [1] 0.5 km (10:00 / km)
shoes: NB 1061

Stretching warm up/down 10:00 [0]

Wednesday Jul 21, 2010 #

Note
slept:6.0 (rest day)

T3 Signal. No running tonight.

Tuesday Jul 20, 2010 #

8 PM

Running (Pavement) 55:02 [3] 7.5 mi (7:20 / mi)
ahr:155 max:175 slept:5.0 shoes: NB 1061

T1 signal, warm, and muggy - 小圈子 training at Morse. Did 10 laps, with the middle 6 laps being at a faster (but still comfortable) pace. Lower back was aching badly at the beginning for some reason. Luckily, it loosened up as the run progressed. Now it's tightened up and sore again.

Splits:
1) 6:14.09 -- 120/137
2) 6:12.16 -- 138/146
3) 5:20.20 -- 153/160
4) 5:30.07 -- 157/165
5) 5:06.53 -- 166/171
6) 5:32.52 -- 161/168
7) 4:57.60 -- 168/175
8) 5:11.18 -- 169/174
9) 5:28.44 -- 163/174
10) 5:29.78 -- 164/169

*even laps were slightly longer in distance.

Stretching warm up/down 10:00 [0]

Monday Jul 19, 2010 #

Strength (Calisthenics) 5:00 [2]

Some push-ups.

Stretching warm up/down 10:00 [0]

8 AM

Orienteering (Setting Controls) 30:00 [1] ** 1.5 km (20:00 / km)
spiked:7/7c slept:7.75 shoes: Inov-8 Mudclaw O'330

OL Training Camp in 叠北村, Foshan, Guangdong. Putting out controls.

10 AM

Orienteering 40:21 [4] **** 9.0 km (4:29 / km)
ahr:167 max:186 spiked:20/22c shoes: Inov-8 Mudclaw O'330

Course A, 5.6km, 22C.
Long village sprint at 叠北村. Had one map reading mistake from 9 to 10, plus some small hesitations here and there.

1 PM

Hiking 2:00:00 [1] ** 8.0 km (15:00 / km)
shoes: Inov-8 Mudclaw O'330

Searching for a lost competitor in the village for a few hours.

Sunday Jul 18, 2010 #

Stretching warm up/down 15:00 [0]

Strength (Calisthenics) 10:00 [3]

Core exercises.

10 AM

Orienteering (Sprint) 9:59 [4] *** 2.15 km (4:39 / km)
ahr:160 max:182 spiked:14/15c slept:6.0 shoes: Inov-8 Mudclaw O'330

OL' training camp, 桂江小學, Foshan, Guangdong.
Morning session, sprint training and window O.
Course A, 2.1km, 15C.

Only did one course as I had to get ready to set controls for the 100m-OL exercise. Due to the flat and open terrain (with many small depressions mapped), the course offered an unique opportunity for me to practice running straight on a bearing.

11 AM

Orienteering (Controls Pick-up) 24:41 [1] ** 1.64 km (15:03 / km)
ahr:103 max:140 spiked:9/9c shoes: Inov-8 Mudclaw O'330

Picking up controls from the sprint course, plus setting up controls for the 100m-OL.

12 PM

Orienteering (100m-OL) 2:59 [4] ***** 0.53 km (5:38 / km)
ahr:143 max:157 15c shoes: Inov-8 Mudclaw O'330

100m-OL training, Course B, 15C.

Orienteering (100m-OL) 3:48 [4] ***** 0.61 km (6:14 / km)
ahr:152 max:172 28c shoes: Inov-8 Mudclaw O'330

100m-OL training, Course D, 28C.
Was a bit slow and not smooth due to inability to read ahead and find the next line.

Orienteering (100m-OL) 3:07 [4] ***** 0.54 km (5:46 / km)
ahr:162 max:176 21c shoes: Inov-8 Mudclaw O'330

100m-OL training, Course C, 21C.
Had more mistakes on this course due to running too fast for my own good.

Orienteering (100m-OL) 1:57 [4] ***** 0.42 km (4:39 / km)
ahr:167 max:185 17c shoes: Inov-8 Mudclaw O'330

100m-OL Training, Course A, 17C.
Final and easiest course in this exercise. Coupled with now being familiar with the map, I was able to run much faster and smoother. Still a bit surprised by the sub-2:00 time though.

5 PM

Orienteering (Control picking) 48:42 [3] *** 8.6 km (5:40 / km)
ahr:165 max:184 89c shoes: Inov-8 Mudclaw O'330

Afternoon session at 千燈湖公園, control picking course, distance unknown, 89C.
The exercise was supposed to be done in pairs, with each person alternating leading for 5 controls. But I did this solo. Had a little trouble locating the exact spot of some of the unmarked controls, and also did not see the flags at 2 of the marked controls! Wanted to run faster, but legs were getting tired.

7 PM

Running (Road) 10:17 [2] 2.0 km (5:09 / km)
ahr:133 max:184

Running from the park back to the hotel to loosen up the leg muscles.

Thursday Jul 8, 2010 #

8 PM

Speed/Track tempo 31:19 [3] 8.0 km (3:55 / km)
shoes: Mizuno Wave Ronin 2

31C, 80%, Heat Advisory - Squad training at Hammer Hill. Easier workout tonight due to the heat. Warm up, then 8km at tempo pace (3:55/km), and cool down. It actually didn't feel too bad, but I felt my legs had enough, so didn't join the Lok Wah workout afterwards.

Splits per km:
4:00
3:55
3:55
3:55
3:55
3:55
3:55
3:49

Running warm up/down (Track) 22:00 [2] 3.64 km (6:03 / km)
shoes: Mizuno Wave Ronin 2

Warm up (2 laps) and cool down (6 laps)

Stretching warm up/down 15:00 [0]

before and after.

Tuesday Jul 6, 2010 #

8 PM

Running (Treadmill) 1:05:00 [2] 13.0 km (5:00 / km)
slept:3.0 weight:57.4kg shoes: NB 1061

Random, Level 5, 869cal @California Fitness after work, watching the busy traffic over Nathan Road. Not the most scenic but beats running in 30+ temp under heat advisory.

Stretching warm up/down 10:00 [0]

Afterwards.

9 PM

Strength 2:00 [3]

Abs

Monday Jul 5, 2010 #

Note
slept:8.0 (rest day)

Scheduled rest day.

Sunday Jul 4, 2010 #

Hiking 3:00:00 [2] 12.0 km (15:00 / km)
slept:7.0 shoes: Vasque VST 7626

32C, Sunny, Heat Advisory - Went hiking in Sai Kung with Iris. 北潭凹-->赤徑-->大浪凹-->大浪湾-->鹹田-->西灣-->四叠潭-->西灣亭
We had lunch and a dip in the natural pool at 四叠潭. There were quite a few others who had the same idea as us, but it wasn't too crowded. The sky was clear and super blue, the beaches and the scenery were all gorgeous, but it really was too hot to be out.

*time and distance a rough estimate.

Friday Jul 2, 2010 #

Event: North American Orienteering Championships

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