Training Log Archive: hkleafIn the 31 days ending May 31, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||
Thursday May 31, 2012 #
Speed/Track intervals (Track) 4:57 [5] 1.8 km (2:45 / km)
shoes: Mizuno Wave Ronin 2
26C, after rain, breezy.
Just like previous weeks, I arrived late (due to work) as everyone was finishing up the first set of 5x400m intervals. So I joined in for the 2nd set (9x200m) without any proper warm up.
Legs are a bit tired from last night's training, and groin is slightly sore. Tried to work on my running form and stay relaxed with my shoulders.
Strength (Circuit) 10:00 [3]
Running warm up/down (Track) 8:16 [2] 1.32 km (6:16 / km)
shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Wednesday May 30, 2012 #
Speed/Track tempo 15:38 [4] 4.25 km (3:41 / km)
shoes: Mizuno Wave Ronin 2
Arrived a bit late and missed the warm up stuff, but just in time for the fartlet workout. 10 laps around the track, person who's last at the end of each lap has to move out to lane 8. Since we had a mix of guys and girls, the boys stayed on lane 3 to make it more fair.
Splits:
1. 1:34.80
2. 1:35.45
3. 1:35.32
4. 1:35.40
5. 1:34.90
6. 1:34.25
7. 1:33.65
8. 1:32.90
9. 1:32.39
10. 1:29.49
Speed/Track intervals (200s) 4:34 [5] 1.6 km (2:51 / km)
shoes: Mizuno Wave Ronin 2
Splits: (with recovery)
34.69 (1:20.35)
35.78 (1:18.95)
33.65 (1:21.87)
34.30 (1:19.63)
34.30 (1:22.15)
34.85 (1:15.80)
33.45 (1:19.23)
33.12 (1:18.05)
Running (Recovery) 11:36 [1] 0.8 km (14:30 / km)
shoes: Mizuno Wave Ronin 2
Running warm up/down (Track) 6:06 [1] 0.91 km (6:42 / km)
shoes: Mizuno Wave Ronin 2
Stretching warm up/down 15:00 [0]
Tuesday May 29, 2012 #
Running tempo (Pavement) 41:08 [4] 9.73 km (4:14 / km)
shoes: NB 1061
8 big laps at what felt like tempo pace/effort.
Splits:
1. 5:22.42
2. 5:30.18
3. 4:58.35
4. 5:23.87
5. 4:50.05
6. 5:13.22
7. 4:48.33
8. 5:01.48
*even numbered laps were longer by ~125m.
Running warm up/down (Pavement) 6:04 [1] 0.8 km (7:35 / km)
shoes: NB 1061
Stretching warm up/down 5:00 [0]
Strength (Calisthenics) 10:00 [3]
Monday May 28, 2012 #
Note
(rest day)
Sunday May 27, 2012 #
Orienteering (Brown Map) 43:11 [2] *** 3.1 km (13:56 / km)
spiked:9/16c
Tried the brown map exercise first. Had some trouble initially with the contour, but got more comfortable as I got along. Could definitely use more practice.
Orienteering (Sprint) 20:31 [4] *** 2.75 km (7:28 / km) +150m 5:52 / km
spiked:7/8c
Decent effort. Was slow at the start trying to figure out the map. Then went a little high to #2 but was able to recognize my mistake and correct it quickly. Had to circle around the spur at #4 looking for the "flag" (it was just a tiny piece of card paper), but spotted it rather quickly so didn't lose too much time. #6 was misplaced but my route choice just happened to take me pass the misplaced location!
Stretching warm up/down 10:00 [0]
Note
Friday May 25, 2012 #
Note
(rest day)
Thursday May 24, 2012 #
Speed/Track (400s) 1:21 [4] 0.4 km (3:22 / km)
shoes: Mizuno Wave Ronin 2
Arrived late due to work. Started with a 400m where the others were inbetween sets. Then joined them for the set of 9x200m before finishing up 4 more 400m on my own.
1:20.72 (1:52.50)
Speed/Track (200s) 4:57 [5] 1.8 km (2:45 / km)
shoes: Mizuno Wave Ronin 2
33.45
32.55
32.20
33.37
32.55
33.63
33.55
32.60
33.79
Running (Recovery) 29:10 [1] 2.26 km (12:54 / km)
shoes: Mizuno Wave Ronin 2
Speed/Track intervals (400s) 5:15 [4] 1.6 km (3:17 / km)
shoes: Mizuno Wave Ronin 2
1:20.32 (3:22.30)
1:20.38 (3:21.82)
1:17.98 (3:20.80)
1:16.50 (3:09.45)
Running warm up/down (Track) 9:01 [1] 1.32 km (6:50 / km)
shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Strength (Circuit) 10:00 [3]
Wednesday May 23, 2012 #
Note
(rest day)
Tuesday May 22, 2012 #
Note
(rest day)
Monday May 21, 2012 #
Note
(sick)
Sunday May 20, 2012 #
Orienteering race (Urban) 2:00:05 [4] ** 24.0 km (5:00 / km)
spiked:22/22c shoes: Asics Nimbus 10
Teamed up with Aby and Cyrus in the Open category this year, with the aim to take the title. The competition rule allows the use of public transportation (subway, public buses/minibuses), so an element of luck is always in play. There is a 2-hr time limit, where all teams finishing overtime get an automatic disqualification!
It's a hot day, with some up & down sections, and quite a few dog leg controls. Thought we did an okay job with the route planning, but was perhaps too aggressive and not taking fully advantage of the public transportation. We crossed the finish line a mere 5sec over the limit!!! :(
With a score of 420, we would've had the highest points total, 70 more than the winning team. Looking back, a lot of thing could've saved those 5sec. We could've gotten a green light here or there, run instead of walk a few more steps, have a better route planning, or simply just skip one of the controls...... Hindsight is 20/20. Perhaps we were all a little unfit for the long race, or just overconfident in our own abilities. Certainly, the thought of finishing overtime never once crossed my mind. Oh well, lesson learned. Next year, I hope to do much better.
Running warm up/down 15:00 [2] 18.0 km (50 / km)
shoes: Asics Nimbus 10
Stretching warm up/down 15:00 [0]
Saturday May 19, 2012 #
Note
(rest day)
Friday May 18, 2012 #
Note
(rest day)
Thursday May 17, 2012 #
Speed/Track intervals (200s) 4:32 [5] 1.6 km (2:50 / km)
shoes: Asics Nimbus 10
Arrived late due to work. Missed the set of 400m intervals, but able to join the 200s. No warm ups again!
8x200m on 2min cycle
Splits:
1. 38.39
2. 34.25
3. 32.77
4. 33.58
5. 33.92
6. 33.82
7. 33.25
8. 32.45
Running (Recovery) 13:53 [1] 0.76 km (18:16 / km)
shoes: Asics Nimbus 10
Running warm up/down (Track) 8:47 [1] 1.33 km (6:36 / km)
shoes: Asics Nimbus 10
Strength (Circuit) 10:00 [3]
Stretching warm up/down 10:00 [0]
Running (Road) 19:57 [2] 3.59 km (5:33 / km)
shoes: Asics Nimbus 10
Wednesday May 16, 2012 #
Note
(rest day)
Tuesday May 15, 2012 #
Note
Running (Road) 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics Nimbus 10
Did various drills and trials throughout. Times and distances recorded here are just an estimation.
Strength (Calisthenics) 15:00 [3]
Stretching warm up/down 10:00 [0]
Monday May 14, 2012 #
Running (Road) 43:24 [2] 9.5 km (4:34 / km)
shoes: NB 1061
觀塘道-->將軍澳道-->秀荗坪道-->康寧道-->樂華道-->彩霞道-->觀塘道
X-Training hills (Stairs) 2:35 [3] +69m
shoes: NB 1061
Strength (Calisthenics) 10:00 [3]
Stretching warm up/down 10:00 [0]
Sunday May 13, 2012 #
Running race (Road) 31:49 [5] 8.5 km (3:45 / km)
shoes: Mizuno Wave Ronin 2
Tough race on a hot/humid day. As such, everyone's pace was slowed a bit. I had to use a port-o-let so was stuck further back from the line than preferred. This means I needed to start out slow and weave through traffic. On the one hand it's nice to have some targets in front to chase, on the other the slower runners can disrupt your rhythm.
I gradually worked my way up, and was surprised to find that I ended up 7th overall (2nd in age group)! About a minute down on the overall winner.
Results
Running warm up/down (Road) 13:12 [1] 1.35 km (9:47 / km)
shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]