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Training Log Archive: hkleaf

In the 31 days ending Jan 31, 2012:

activity	#	time	miles		km		+m
Running	16	14:08:24	101.84	(8:20)	163.9	(5:11)	1115
Speed/Track	6	3:08:00	30.3	(6:12)	48.77	(3:51)
Orienteering	7	2:37:36	8.59	(18:20)	13.83	(11:24)	375	6 /	38c	15%
Stretching	14	2:35:00
Strength	4	45:00
Hiking	1	30:00	1.24	(24:08)	2.0	(15:00)
Total	30	23:44:00	141.98		228.5		1490	6 /	38c	15%
[1-5]	26	21:09:00

3:11

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Monday Jan 30, 2012 #

Note
(rest day)

Scheduled rest day. More New Year festivities.

Sunday Jan 29, 2012 #

Strength (Free Weights) 10:00 [3]

Arms.

Stretching warm up/down 5:00 [0]

Saturday Jan 28, 2012 #

Strength (Free Weights) 15:00 [3]

Some upper body and core exercises.

7 PM

Running (Road) 46:10 [3] 9.85 km (4:41 / km)
shoes: Asics Nimbus 10

Quick run in the neighbourhood before dinner with Grandma.

Stretching warm up/down 5:00 [0]

Thursday Jan 26, 2012 #

Strength (Calisthenics) 10:00 [2]

Core exercises.

8 PM

Running warm up/down (Track) 13:45 [2] 2.73 km (5:02 / km)
shoes: Asics Gel-DS Trainer 13

小圈子Training at Hammer Hill. First real exercise after the Chinese New Years. Small group tonight, only 6 of us - Aby, Tin, Chris, Heidi, SiuTung, and me.
Warm up 6 big laps 'round the track before the speedwork.

Speed/Track (Tempo) 32:42 [3] 8.0 km (4:05 / km)
shoes: Asics Gel-DS Trainer 13

8km tempo run, with speed increase at 2k increments.
Average per lap: 1:45, 1:40, 1:35, 1:30

Splits:
1:47.62
1:45.25
1:46.80
1:44.68
1:45.77 (2km@8:50.12)
1:42.57
1:39.98
1:39.75
1:39.47
1:39.93 (2km@8:21.70)
1:34.72
1:35.00
1:35.20
1:36.23
1:35.88 (2km@7:57.03)
1:30.97
1:30.60
1:30.43
1:31.02
1:30.15 (2km@7:33.17)

Running warm up/down (Track) 17:20 [1] 2.34 km (7:24 / km)
shoes: Asics Gel-DS Trainer 13

Cool down 5 big laps.

Stretching warm up/down 15:00 [0]

Before and after.

Wednesday Jan 25, 2012 #

Note
(rest day)

Too cold and rainy out, plus I was being lazy, so another rest day it is!

Tuesday Jan 24, 2012 #

Note
(rest day)

Slept in, exhausted from all the Chinese New Years festivities.

Strength (Calisthenics) 10:00 [2]

Core exercises.

Monday Jan 23, 2012 #

Note
(rest day)

Happy Chinese New Year (of the Dragon)! :)

Sunday Jan 22, 2012 #

Note
(rest day)

House-cleaning day before the New Year.

Saturday Jan 21, 2012 #

8 AM

Running long (Road) 1:38:17 [3] 21.0 km (4:41 / km)
shoes: Asics Nimbus 10

Long run with Aby and Chung.
Ngau Tau Kok-->Yau Tong-->Lei Yue Mun-->Lam Tin-->Sau Mau Ping-->Shun Lee-->Choi Hung-->Kowloon Bay.
Roughly ~21km. Tried to keep it at near marathon pacing whenever possible, but not on the few climbs through middle of the course.

1 PM

Orienteering (Control setting) 10:00 [1] * 0.75 km (13:20 / km)
spiked:6/6c shoes: Asics Gel-Trail Attack 3

Putting out controls at a LCSD sponsored Family Orienteering Event in Siu Sai Wan Park. It was cold, misty, and windy!

Thursday Jan 19, 2012 #

8 PM

Running warm up/down (Road) 14:41 [2] 2.4 km (6:07 / km) +90m 5:09 / km
shoes: Asics Gel-DS Trainer 13

Squad Physical Training at Po Kong Village Road Park.
Warm up / cool down to and from Hammer Hill S.G.

Speed/Track tempo (Track) 39:11 [3] 9.45 km (4:09 / km)
shoes: Asics Gel-DS Trainer 13

15-lap Tempo run around the ~630m loop.

Splits:
1. 2:45.59
2. 2:42.45
3. 2:38.83
4. 2:39.97
5. 2:40.15
6. 2:35.55
7. 2:34.45
8. 2:36.14
9. 2:36.29
10. 2:34.50
11. 2:34.72
12. 2:33.85
13. 2:34.50
14. 2:31.75
15. 2:32.50

Stretching warm up/down 10:00 [0]

Wednesday Jan 18, 2012 #

8 PM

Speed/Track intervals (5k) 58:38 [4] 15.0 km (3:55 / km)
shoes: NB 1061

Track workout with the Lok Wah Running Club.
3x 5km intervals, with ~15min rest inbetween. Target was to start off easy @1:37~1:38/lap, then progressively get faster in the subsequent sets.

1st Set:
1:37.02
1:36.77
1:37.13
1:35.25
1:36.72
1:37.58
1:37.02
1:36.58
1:36.97
1:37.35
1:35.08
1:35.40
0:46.52 (5km @20:05.39)

2nd Set:
1:37.25
1:33.98
1:35.82
1:36.80
1:35.61
1:36.42
1:35.47
1:35.80
1:33.73
1:34.86
1:33.91
1:33.13
0:45.27 (5km @19:48.05)

3rd Set:
1:32.89
1:32.36
1:30.79
1:29.25
1:31.23
1:31.57
1:32.18
1:28.52
1:29.05
1:29.10
1:29.90
1:28.18
0:39.33 (5km @18:44.35)

Running warm up/down (Track) 13:26 [1] 1.86 km (7:13 / km)
shoes: NB 1061

Cool down afterwards.

Stretching warm up/down 10:00 [0]

5km Test - Splits

Tuesday Jan 17, 2012 #

3 PM

Note

Attended the HK Sports Stars 2011 Press Conference. The online voting has officially begun.

Sunday Jan 15, 2012 #

8 AM

Running warm up/down (Road) 5:00 [1] 1.0 km (5:00 / km)
shoes: Mizuno Wave Ronin 2

Brief warm up before start

Running race (Road) 38:16 [5] 10.0 km (3:50 / km) +150m 3:34 / km
shoes: Mizuno Wave Ronin 2

Community Chest 10km Run - Pak Tam Chung, Sai Kung
3rd year in a row running for my office team. This time I also recruited 8 other orienteering/running friends to come along.
There's definitely a bit of (self-imposed) pressure of upholding my standard as 2-time defending champion of the race, but I didn't have too high of expectation coming in due to already having raced in the Green Power Hike 25km race the day before.
Legs were definitely tired and a bit heavy, but surprisingly I felt strong enough to keep up the pace. This year we started together with the half marathoners as well, so that may be why the pace out of the gate wasn't too manic. I stayed with the lead pack until the big climb about 1/4mi into the race. Then, as everyone slowed, I kept my usual uphill pace and gradually pulled away.
Siu Tung caught up to me on the downhill portion towards the dam, and we ran side-by-side through the turnaround. He picked up the pace on the flats along the dam. Not wanting to lose too much ground, I followed but my legs told me they were not happy.
Luckily, Siu Tung slowed on the climb back to the 3-way junction. I was able to make up ground, and made a push to open up a gap. I needed as much cushion as I can get so that I wouldn't lose the race on the final 1km of downhill and flats.
It's incredible that I had enough to sprint back to the finish, even clocking a 3:00/km pace on portions of the downhill! Siu Tung claimed that he didn't have enough to keep pace on the climb, but part of me thinks that he let up a bit just to let me win.
Regardless, it feels good to repeat as champion for the company. I also beat last year's time by ~1:30!

Finish places:
Gerald - 1st
Siu Tung - 2nd
Cyrus - 3rd
Aby - 6th
Pacion - 42nd
Tin - 1st Female
Iris - 4th Female
Korena - 9th Female

Stretching warm up/down 15:00 [0]

Saturday Jan 14, 2012 #

12 PM

Running race (Mixed Road/Trail) 2:04:59 [4] 25.0 km (5:00 / km)
shoes: Salomon Speed Cross 2 (black)

19th Green Power Hike
25km (Half) men's team category

Teamed up with Siu Tung and Aby this time, with a goal of 2hrs and trying to the course record in our category. It was cool and humid, with a bit of rain here and there. There were a few slippery spots, but the trail conditions were mostly decent.
We started out conservative, just hanging on behind the first two teams. However, they quickly lost steam through the climbs up Jardine's Outlook and Mt. Butler, and soon we were in the lead heading to CP1 at Tai Fung Au (Windy Gap).
Aby led the pacing on the downhill dash towards Tai Tam Reservior. Then after CP2, it was Siu Tung's turn to lead us through the aqueduct section. This section seems to last forever, and at 4:00~4:15/km, the pace was maddeningly fast, both Aby and I barely managed to keep up.
Next came the portion of the course I dreaded the most coming in - the "stairway to heaven" climb from To Tei Wan up to the Dragon's Back. This time though, the stairs didn't seem as tough, and ended rather quickly. Once on the Dragon's Back, running along the ridge top was super windy. With the fog and mist around, we weren't able to enjoy the breathtaking scenery.
Coming back down for the ridge, we began the last stretch of the race. This portion started with a section contouring along on a wide trail, followed by a short run along service road before making a turn on a downhill trail for a final 2km made dash to the finish.
Siu Tung reminded us that we should pick up the pace if we still want to make our target time. Feeling that I still have enough left in the tank, I took the lead to try and get us to the final line in time. Unfortunately, Aby was only able to maintain the old pace, so we had to settle for just the 1st place finish but not the course record.

All in all, it was great to team up with the guys. In our post-race analysis, we concluded that we really didn't lose much time on any part of the course today. So in order to run under 2hrs next time, we'll all have to be fitter, so that we are able to go faster on the uphill portions.

2 PM

Stretching warm up/down 20:00 [0]

Afterwards, while waiting for the awards ceremony.
Needed to get in a good stretch and massage so that the legs can have a quick turnaround for tomorrow's 10km race!

Friday Jan 13, 2012 #

Note
(rest day)

Scheduled rest day.

Thursday Jan 12, 2012 #

8 PM

Running warm up/down (Road) 16:10 [2] 2.4 km (6:44 / km) +80m 5:46 / km
shoes: Asics Gel-DS Trainer 13

Squad Physical Training at Po Kong Village Road Park.
Warm up and cool down from Hammer Hill S.G.

Speed/Track intervals 26:54 [4] 7.5 km (3:35 / km)
shoes: Asics Gel-DS Trainer 13

@Po Kong Village Road Park
6x ~1.2km on 8min cycle:

1. 4:45.18
2. 4:30.31
3. 4:24.52
4. 4:26.17
5. 4:25.20
6. 4:22.70

Running 30:33 [1] 2.44 km (12:31 / km)
shoes: Asics Gel-DS Trainer 13

Recovery inbetween intervals, plus 2-lap cool down.

Stretching warm up/down 10:00 [0]

Wednesday Jan 11, 2012 #

7 PM

Running hills (Road) 29:50 [4] 3.05 mi (9:47 / mi) +450m 6:42 / mi
shoes: NB 1061

小圈子 training @Hammer Hill. Run up Jat's Incline.
Put in some effort wanting to see whether I can break 30min again. The long run last weekend seemed to pay off with better endurance on the climb up. This was another assurance that my fitness is there to tackle a 3-hr marathon time.

9:47 - Jat's

Running (Road) 41:08 [3] 3.5 mi (11:45 / mi)
shoes: NB 1061

Downhill portion back to Hammer Hill S.G.

Running warm up/down (Track) 18:04 [2] 3.18 km (5:41 / km)
shoes: NB 1061

Warm up and cool down at the track.

Stretching warm up/down 10:00 [0]

Monday Jan 9, 2012 #

Note
(rest day)

Scheduled rest day.

Sunday Jan 8, 2012 #

11 AM

Running warm up/down (Pavement) 15:00 [2] 2.73 km (5:30 / km)
shoes: Asics Gel-DS Trainer 13

Warm up before orienteering at Morse Park.

Orienteering race (Score) 14:49 [5] *** 2.73 km (5:26 / km)
shoes: Asics Gel-DS Trainer 13

Didn't plan my routes very well, costing my some time and distance. Also blindly followed a pack into the wrong control. What's worse was I didn't even notice the mistake until after I finished. Didn't get DSQ from the mis-punch as this was a score event, but it meant that I was way down in the result list behind all those full marks.

12 PM

Orienteering (Park) 20:35 [3] *** 4.0 km (5:09 / km)
shoes: Asics Gel-DS Trainer 13

Squad Technical Training @Morse Park.
Coach set a course for us using the master map from the morning races.

1 PM

Running (Sprint) 15:40 [3] *** 2.57 km (6:06 / km)
shoes: Asics Gel-DS Trainer 13

Add-on sprint training on my own, running a course Aby set. There were some intricate areas with level changes that was hard to read on the map.

Saturday Jan 7, 2012 #

7 AM

Running long (Road) 2:46:32 [3] 35.0 km (4:45 / km)
shoes: Asics Nimbus 10

Long run with Aby and Siu Tung.
Tseun Wan Park to Tuen Mun and back along Castle Peak Road.

Kept up a good pace throughout, feeling a bit relieved now about my lack of preparation for the marathon.

Stretching warm up/down 15:00 [0]

Afterwards.

1 PM

Stretching warm up/down 10:00 [0]

Friday Jan 6, 2012 #

Note
(rest day)

Scheduled rest day.

Thursday Jan 5, 2012 #

8 PM

Running warm up/down (Road) 16:42 [2] 2.4 mi (6:58 / mi) +80m 6:18 / mi
shoes: Asics Gel-DS Trainer 13

Squad Physical Training @Po Kong Village Road Park.
Warm up/down from Hammer Hill.

Speed/Track intervals 26:41 [4] 7.62 km (3:30 / km)
shoes: Asics Gel-DS Trainer 13

@ Po Kong Village Road Park
6x ~1200m on 8min cycle:

4:46.64
4:29.02
4:25.73
4:24.03
4:18.50
4:17.35

Running 21:19 [1] 1.26 km (16:55 / km)
shoes: Asics Gel-DS Trainer 13

Recovery period

9 PM

Speed/Track intervals 3:54 [3] 1.2 km (3:15 / km)
shoes: Asics Gel-DS Trainer 13

After getting back to Hammer Hill, ran the last set of intervals with the guys.

800m - 2:40.82
400m - 1:13.38

Running warm up/down (Track) 13:31 [1] 1.64 km (8:15 / km)
shoes: Asics Gel-DS Trainer 13

Recovery and cool down.

Stretching warm up/down 10:00 [0]

Tuesday Jan 3, 2012 #

Note
(rest day)

Scheduled rest day.

Monday Jan 2, 2012 #

Stretching warm up/down 10:00 [0]

8 AM

Running race (Road) 1:23:36 [5] 21.1 km (3:58 / km) +265m 3:44 / km
shoes: Asics Nimbus 10

Mizuno HK Half Marathon - Tai Mei Tuk, Taipo.

First time doing this race since coming back to HK, using it as a tune-up for the marathon next month, and also to get a better gauge of my fitness level.

Target pace is 4:00/km for a 1:25:00 finish time. The course had a lot of ups and downs in the first half, so keeping the goal pace was not easy. I just tried to run by how I feel, making sure I don't fall too far behind the target. Once we reached the Plover Cove dam, I was able to pick it up a little and ran in just behind the 3rd place lady.

Splits:
1. 4:28.72
2. 3:42.11
3. 3:55.11
4. 4:10.61
5. 4:25.70
6. 3:52.48
7. (no split)
8. 8:08.22
9. 3:55.55
10. 3:33.55 (downhill)
11. 3:47.35
12. 3:59.38
13. 4:11.77
14. 3:42.62
15. 4:07.53
16. 3:53.08
17. 4:08.24
18. 3:42.24
19. 4:02.34
20. 3:47.60
21. 3:43.05
F. 0:21.93

Official (gun) time = 1:23:53

10 AM

Running warm up/down (Road) 8:25 [1] 1.0 km (8:25 / km)
shoes: Asics Nimbus 10

Cool down with Aby and Tin.

Sunday Jan 1, 2012 #

Stretching warm up/down 10:00 [0]

1 PM

Hiking 30:00 [1] 2.0 km (15:00 / km)

Hike to start of training.

Orienteering (Line-O) 38:10 [2] *** 1.95 km (19:34 / km) +165m 13:45 / km

小圈子 New Year Day O-training - Fu Tei, Tuen Mun.

Line-O exercise.

3 PM

Orienteering 52:48 [3] *** 3.03 km (17:26 / km) +210m 12:56 / km
16c

2nd course of the day. Cross-country style, but included combination of brown map, corridor, window, and compass training.

4 PM

Orienteering (Sprint) 11:14 [4] *** 0.87 km (12:55 / km)
10c

Sprint-O portion of the training. A total of 3 short courses on 1:5000 map. Lots of controls scattered in a small area. As there were no codes on the markers, you had to be extra careful about finding the right features. It turned out, I rushed it and made some mistakes on these courses.

Course B: 0.2km, 4C, 5:08.39
Course C: 0.2km, 3C, 2:33:27
Course A: 0.2km, 3C, 3:31.72

5 PM

Orienteering (Control Pick-up) 10:00 [1] *** 0.5 km (20:00 / km)
6c

Watching Heidi run the 3 courses, then picked up control after her.

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