Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: hkleaf

In the 31 days ending Jan 31, 2015:

activity

time

miles

Running

9:28:52

65.78

(8:39)

105.86

(5:22)

1770

4 /

100%

Stretching

3:55:00

Strength

3:15:00

Speed/Track

1:07:01

8.26

(8:07)

13.3

(5:02)

Total

17:45:53

74.05

119.17

1770

4 /

100%

[1-5]

13:50:53

3:47

0:00

» now

Saturday Jan 31, 2015 #

9 AM

Running race (Mixed Trail/Pavement) 1:02:10 [4] * 10.64 km (5:51 / km) +420m 4:53 / km
ahr:173 max:185 spiked:4/4c shoes: Salomon XT Wings 3

HK Team Selection XC Test - Middle Distance

Running warm up/down (Pavement) 5:31 [1] 0.67 km (8:14 / km)
ahr:129 max:134 shoes: Salomon XT Wings 3

Cool down after

Stretching warm up/down 15:00 [0]

Thursday Jan 29, 2015 #

8 PM

Running (Pavement) 15:34 [2] 2.83 km (5:30 / km)
ahr:136 max:160 shoes: Asics Nimbus 10

Squad Physical Training - warm up from home to Hammer Hill

Running (Track) 18:18 [3] 4.8 km (3:49 / km)
ahr:173 max:182 shoes: NB RC900JR

Squad Physical Training
4.8km tempo run, legs aren't quite fully recovered from the marathon yet. Had to work to keep a 1:31-1:33/lap pacing.

Running warm up/down (Track) 10:55 [1] 1.82 km (6:00 / km)
ahr:135 max:152 shoes: NB RC900JR

4 laps cool down

Strength (Calisthenics) 15:00 [3]

Core exercises

Stretching warm up/down 10:00 [0]

Sunday Jan 25, 2015 #

6 AM

Running warm up/down (Road) 15:00 [1] 3.0 km (5:00 / km)
shoes: Mizuno Wave Precision 13

Warm up before race.

Running race (Road) 3:12:29 [4] 42.19 km (4:34 / km) +490m 4:19 / km
ahr:163 max:178 shoes: Mizuno Wave Precision 13

Standard Chartered HK Marathon
Hit the wall at 27km.... struggled to jog it in the 15km.
Still satisfied with the result considering the non-existent training and preparation before the race.

Splits (per km):
1km -
2km - 8:44
3km - 4:25
4km - 4:19
5km - 4:19
6km - 4:05
7km - 4:43
8km - 4:27
9km - 3:59
10km - 4:28
11km - 4:05
12km - 4:56
13km - 4:21
14km - 4:17
14.5km - 2:05
16km - 6:00
17km - 4:10
18km - 4:07
19km - 4:10
20km - 4:13
21.1km - 4:29
22km - 3:43
23km - 4:13
24km - 4:10
25km - 4:00
26km - 4:30
27km - 4:39
28km - 5:12
29km - 5:02
30km - 5:07
31km - 5:06
32km - 5:00
33km - 4:59
34km - 4:52
35km - 4:46
36km - 5:14
37km - 5:14
38km - 5:09
39km -
40km - 10:33
41km - 4:54
42.2km - 5:42

Stretching warm up/down 20:00 [0]

Thursday Jan 22, 2015 #

8 PM

Running (Pavement) 15:50 [2] 3.0 km (5:17 / km)
shoes: NB RC900JR

Warm up run for squad training - home to Hammer Hill

Running (Track) 21:01 [3] 4.8 km (4:23 / km)
shoes: NB RC900JR

Squad Physical Training
12 lap @Marathon goal pace

Splits per 1km:
4:30
4:18
4:25
4:19
3:29 (800m)

Strength (Calisthenics) 15:00 [3]

Core exercises.

Stretching warm up/down 10:00 [0]

Tuesday Jan 20, 2015 #

Strength (Calisthenics) 10:00 [3]

PT Exercises

Stretching warm up/down 10:00 [0]

11 AM

Note

PT Session #6

Monday Jan 19, 2015 #

Strength (Calisthenics) 10:00 [3]

PT Exercises

Stretching warm up/down 10:00 [0]

Saturday Jan 17, 2015 #

Strength (Calisthenics) 10:00 [3]

PT Exercises

Stretching warm up/down 10:00 [0]

Friday Jan 16, 2015 #

Strength (Calisthenics) 10:00 [3]

PT Exercises

Stretching warm up/down 10:00 [0]

Thursday Jan 15, 2015 #

7 PM

Running (Pavement) 15:28 [2] 2.93 km (5:17 / km)
ahr:143 max:168 shoes: NB RC900JR

Warm up for squad training - from home to Hammer Hill with pack.

8 PM

Speed/Track tempo 12:08 [3] 3.2 km (3:47 / km)
ahr:173 max:185 shoes: NB RC900JR

Squad Physical Training - 3.2km tempo run.

Speed/Track intervals (200s) 27:33 [4] 4.1 km (6:43 / km)
ahr:154 max:185 shoes: NB RC900JR

Squad Physical Training - intervals
10x200m w/ 200 (~2min) recovery

Splits:
38.58 (1:43.31)
37.06 (2:03.19)
35.81 (2:06.67)
35.47 (2:05.40)
34.48 (2:04.62)
35.49 (2:00.61)
35.57 (2:00.42)
34.56 (2:05.61)
33.61 (2:21.83)
33.52 (3:07.84)

Running warm up/down (Track) 6:01 [1] 0.76 km (7:55 / km)
ahr:134 max:141 shoes: NB RC900JR

Cool down

9 PM

Strength (Calisthenics) 15:00 [3]

Core exercises

Stretching warm up/down 10:00 [0]

Wednesday Jan 14, 2015 #

Strength (Calisthenics) 10:00 [3]

PT Exercises

Stretching warm up/down 10:00 [0]

Tuesday Jan 13, 2015 #

Strength (Calisthenics) 10:00 [3]

PT Exercises

8 PM

Running (Pavement) 15:48 [2] 2.86 km (5:31 / km)
ahr:136 max:155 shoes: Asics Nimbus 10

Warm up to Hammer Hill

Speed/Track tempo 27:20 [3] 6.0 km (4:33 / km)
ahr:153 max:167 shoes: Asics Nimbus 10

Marathon goal pace run.

Stretching warm up/down 10:00 [0]

Monday Jan 12, 2015 #

Strength (Calisthenics) 10:00 [3]

PT Exercises

Stretching warm up/down 10:00 [0]

7 PM

Note

Squad Team Meeting @AYP (7-9pm)

Saturday Jan 10, 2015 #

Strength (Calisthenics) 10:00 [3]

PT Exercises

Stretching warm up/down 10:00 [0]

Friday Jan 9, 2015 #

Strength (Calisthenics) 10:00 [3]

PT Exercises

Stretching warm up/down 10:00 [0]

Thursday Jan 8, 2015 #

Strength (Calisthenics) 10:00 [3]

PT Exercises

Stretching warm up/down 10:00 [0]

11 AM

Note

PT Session #5

Wednesday Jan 7, 2015 #

Strength (Calisthenics) 10:00 [3]

PT Exercises

7 PM

Running (Pavement) 33:13 [3] 7.35 km (4:31 / km)
ahr:158 max:170 shoes: Asics Nimbus 10

Tempo run, testing the ankle. Seems to hold up alright.

Stretching warm up/down 10:00 [0]

Tuesday Jan 6, 2015 #

Strength (Calisthenics) 10:00 [3]

PT Exercises

Stretching warm up/down 10:00 [0]

Sunday Jan 4, 2015 #

10 AM

Running race (Trail) 1:48:32 [3] 13.5 km (8:02 / km) +860m 6:06 / km
ahr:167 max:190 shoes: Salomon XT Wings 3

King of the Hills, Lantau (half)
Nam Shan-->Sunset Peak-->Pak Kung Au-->South Lantau Trail-->Nam Shan

Ran with taped ankles, took it relatively easy, especially on the downhill portions. Legs tired, but ankles fine.

Stretching warm up/down 20:00 [0]