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Training Log Archive: hkleaf

In the 31 days ending Dec 31, 2013:

activity

time

miles

Running

5:21:42

36.03

(8:56)

57.99

(5:33)

1050

Orienteering

1:52:57

3.42

(33:03)

5.5

(20:32)

12 /

19c

63%

Stretching

45:00

Speed/Track

31:30

4.97

(6:20)

8.0

(3:56)

Total

8:31:09

44.42

71.49

1050

12 /

19c

63%

[1-5]

7:46:09

2:38

0:00

» now

Tuesday Dec 31, 2013 #

4 PM

Running tempo (Track) 59:20 [4] 15.0 km (3:57 / km)
shoes: Asics Nimbus 10

Got off work early, so decided to sneak in one last training before the year ends.

15km tempo run around the track in Sham Shui Po, trying to keep a steady pace at 4min/km to build some confidence before Sunday's half marathon.

Splits:
1k - 3:58.27
2k - 3:58.02
3k - 3:57.01
4k - 3:58.32
5k - 3:57.92 [19:49.54]
6k - 3:58.76
7k - 3:58.76
8k - 3:59.11
9k - 3:58.09
10k - 3:57.77 [19:52.49] [39:42.03]
11k - 4:00.41
12k - 3:55.82
13k - 3:57.85
14k - 3:57.58
15k - 3:46.00 [19: 37.66] [59:19.69]

Running warm up/down (Track) 24:00 [1] 3.64 km (6:36 / km)
shoes: Asics Nimbus 10

Warm up / cool down for the tempo run

Stretching warm up/down 10:00 [0]

11 PM

Running (Road) 1:05:38 [2] 8.0 km (8:12 / km) +350m 6:44 / km
shoes: Mizuno Wave Precision 13

Impromptu run. Decided after dinner that we would run up Jat's Incline to watch the New Year countdown and fireworks. It was a bit chilly but luckily not windy. The view was spectacular like always, though a bit smoggy and also quite far from the action.

34:00 up
31:38 down

Sunday Dec 29, 2013 #

12 PM

Running warm up/down (Road) 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km

Warm up jog to the Start

Orienteering race (Long) 1:52:57 [4] **** 5.5 km (20:32 / km)
spiked:12/19c

HK Annual Long Distance Champ
12C, sunny, calm

The competition area is the same as last year's, but since I didn't run in it last year, I don't have that advantage.

All in all, it was a rather forgettable performance on my part, starting out with a huge error. I rushed and read the map carelessly to CP1, wasting a ton of time bashing through green. It took me nearly 40min. to finish 3 controls! After that, things went smoother. I found that my endurance is ok, but my map reading and technique aren't sharp enough. I ended up 38mins behind Siu Tung's winning time, More practice will be needed.

Running warm up/down (Mixed trail/road) 25:00 [1] 2.0 km (12:30 / km)

Walk back to event centre

Long-ME - Splits

Saturday Dec 21, 2013 #

10 AM

Running warm up/down (Road) 12:00 [2] 2.5 km (4:48 / km)
shoes: Asics Nimbus 10

Warm up before the long run. Tsuen Wan West station to Baybridge.

Running long (Road) 1:00:03 [4] 14.0 km (4:17 / km)
shoes: Asics Nimbus 10

Met up with Mom & Dad at Baybridge to drop off my pack. Then as they headed out for a stroll along Castle Peak Road, I went out for my tempo run.
Tired but failed to maintain my target of 4min/km pacing. It was probably more around 4:15/km instead, which casts some doubts in my goal of 85min at the HK Half Marathon in two weeks.

Stretching warm up/down 10:00 [0]

Afterwards

Thursday Dec 19, 2013 #

8 PM

Running warm up/down (Track) 15:00 [1] 2.73 km (5:30 / km)
shoes: NB RC900JR

Warm up and cool down for Squad training

Speed/Track tempo 18:45 [4] 4.8 km (3:54 / km)
shoes: NB RC900JR

Squad training at Hammer Hill Sportsground
12x400m continuous tempo run.

Sunday Dec 15, 2013 #

10 AM

Running warm up/down (Road) 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics Nimbus 10

Warm up jog with Iris before the race

Running race (Road) 30:41 [5] 5.3 km (5:47 / km) +600m 3:42 / km
shoes: Asics Nimbus 10

Kadoorie Brothers' Memorial Race 2013
Cold and rainy

I had run it once before as a bandit, but this time is official. Due to the recent lack of training, especially hill runs, I had no expectations for the race. Just more or less wanted to treat it as a training session. Iris and I skipped the HKOC Committee Cup to run this race because of the fabulous t-shirt and prizes, not to mention the nice view at the top.

It had rained all day yesterday, but no rain as we arrived at the Kadoorie Farm. However, as we waited for the starting gun, the clouds moved in and the heavens opened up just as we started. I told myself to relax, just keeping a steady pace and somewhat normal breathing. It's a long way up and there's no need to expand a ton of energy early on. Slowly, I worked my way up to the top 5, and settled behind the 2nd place guy for half the race. I eventually passed him as well when he started to tire and slow down. I then had my sight set on the leader. I could see that on the steeper climbs I keep inching closer, but then the downhill segment would come and he'd run away from me again.

In the end, he beat me by ~100m and I got my runner-up trophy. I was freezing and soaking wet from head to toe, but feeling quite satisfied with the outcome.

Stretching warm up/down 15:00 [0]

Before and after

Thursday Dec 12, 2013 #

9 PM

Speed/Track tempo 12:45 [4] 3.2 km (3:59 / km)
shoes: Asics Nimbus 10

Squad training at Hammer Hill Sportsground.
8x400m continuous tempo run @4min/km

Running warm up/down (Track) 10:00 [1] 1.82 km (5:30 / km)
shoes: Asics Nimbus 10

Warm up and cool down.

Stretching warm up/down 10:00 [0]

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