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Training Log Archive: hkleaf

In the 31 days ending Mar 31, 2015:

activity	#	time	miles		km		+m
Running	9	5:25:00	32.85		52.86		1680	8 /	8c	100%
Orienteering	3	3:43:38	20.45	(10:56)	32.91	(6:48)	1345	30 /	66c	45%
Stretching	7	1:25:00
Strength	3	20:00
X-Training	1	3:00					69
Total	15	10:56:38	53.29		85.77		3094	38 /	74c	51%
[1-5]	13	9:31:38

3:23

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Tuesday Mar 31, 2015 #

X-Training hills (Stairs) 3:00 [3] +69m

Taking the stairs home.

Monday Mar 30, 2015 #

Note
(rest day)

Scheduled rest day. Legs are sore.

7 PM

Note

Squad Team Meeting @AYP (7-9pm)

Sunday Mar 29, 2015 #

Event: To The Top of Hong Kong Challenge

Stretching warm up/down 15:00 [0]

8 AM

Running race (Mixed trail/road) 3:08:33 [5] 29.7 km (6:21 / km) +1000m 5:26 / km
shoes: Salomon XT Wings 3

To the Top of Hong Kong Challenge
30km, men elite, 3rd place overall.

Friday Mar 20, 2015 #

Running (Pavement) 5:00 [2] 1.0 mi (5:00 / mi)

Commute with pack.

Thursday Mar 19, 2015 #

Running (Pavement) 5:00 [2] 1.0 km (5:00 / km)

Commute with pack.

Wednesday Mar 18, 2015 #

Strength (Calisthenics) 5:00 [3]

Core exercises

Stretching warm up/down 5:00 [0]

Monday Mar 16, 2015 #

Note
(rest day)

Scheduled rest day. But spent 5+hrs on my feet walking around the Art Basel Exhibition.

Sunday Mar 15, 2015 #

Event: MSF Orienteering Competition 2015

9 AM

Orienteering race (Score) 1:58:28 [5] *** 17.0 km (6:58 / km) +865m 5:33 / km
30c shoes: Inov-8 Mudclaw 270

MSF Orienteering Competition 2015
ME, 30 controls, 150min limit

Control order:
S>1>2>27>3>4>26>5>6>14>23>8>7>9>10>25>12>11>13>28>22>16>15>19>17>29>18>30>20>21>24>F

Running warm up/down (Road) 5:00 [2] 1.0 km (5:00 / km)
shoes: Inov-8 Mudclaw 270

Quick warm up, jogging from Event Centre to Start.

Stretching warm up/down 15:00 [0]

Before and after.

ME,WE - Splits

Saturday Mar 14, 2015 #

Event: 2015 Sport Museum Cup – Orienteering Challenge (WRE)

9 AM

Note

Squad XC Run @Pak Shek Kiu

2 PM

Running warm up/down (Pavement) 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno Wave Ronin 2

warm up before the race

Orienteering race (Sprint) 16:39 [5] *** 3.2 km (5:12 / km) +30m 4:58 / km
spiked:16/17c shoes: Mizuno Wave Ronin 2

Sprint WRE at National Chung Cheng University in Chiayi, Taiwan.

M21E - Splits

Friday Mar 13, 2015 #

Note
(rest day)

Rest day. Catching up on sleep and traveling to Taiwan for tomorrow's WRE.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 5:00 [3]

Core exercises

Thursday Mar 12, 2015 #

Note

No training today as no sleep last night. Mid-review also overran so by the time I arrived Hammer Hill the squad training had already finished.

Strength (Calisthenics) 10:00 [3]

Core exercises

9 PM

Stretching warm up/down 10:00 [0]

Wednesday Mar 11, 2015 #

Note
(rest day)

No time for training with all the time spent on Mid-review preparation.

Running (Pavement) 5:00 [2] 1.0 km (5:00 / km)

Commute with backpack

Tuesday Mar 10, 2015 #

Note
(rest day)

Class all day.

Running (Pavement) 5:00 [2] 1.0 km (5:00 / km)

Commute with backpack

Sunday Mar 8, 2015 #

11 AM

Note

Squad Technical Training @Kai Shan, Yuen Long

Saturday Mar 7, 2015 #

9 AM

Note

2015 WOC Team Selection X-Country Run (Long Distance) @Pak Shek Kiu

Running race (Trail) 1:27:27 [4] * 14.85 km (5:53 / km) +650m 4:50 / km
spiked:8/8c shoes: Salomon XT Wings S Lab 4

Selection XC test.
~18C, humid, foggy patches.

Though a bit wet and slippy on some portions, the weather and trail conditions were quite decent overall. Was not strong enough to run some of the steeper uphill sections, but otherwise kept up a good pace throughout.

Running warm up/down (Mixed Trail/Road) 10:00 [2]
shoes: Salomon XT Wings S Lab 4

before and after

Stretching warm up/down 15:00 [0]

Friday Mar 6, 2015 #

Note
(rest day)

Normal rest day. Getting ready for test run tomorrow.

Wednesday Mar 4, 2015 #

Note
(rest day)

It's a "rest day" only in the sense of having no training, but certainly was far from it. All-nighter makes for a very tiring day!

Tuesday Mar 3, 2015 #

Note
(rest day)

Class all day. Still quite tired and lacking energy.

Monday Mar 2, 2015 #

Note
(injured) (sick) (rest day)

The stomach bug is still lingering... ugh!
It seems I may have done something to my L-foot/ankle when I took that tumble. It's been sore. Will ice and treat it.

Sunday Mar 1, 2015 #

Event: HK Orienteering Ranking League 2015 (Middle/Long #2)

11 AM

Orienteering race (Long) 1:28:31 [5] *** 12.71 km (6:58 / km) +450m 5:55 / km
ahr:174 max:191 spiked:14/19c (injured) (sick) shoes: Inov-8 Mudclaw 270

Orienteering Ranking League 2015 (Middle/Long #2)
Lamma Island
ME Course, 10.8km, 450m, 19c (1:10000, 5m)
4th place, Winning Time 80min (Yu Tsz Wai)

No huge mistakes other than taking the wrong trail in a rather poorly mapped section south of CP2, and missing the overgrown trail going to CP15. Some minor bobbles here and there. Physically not feeling the greatest, so my route planning decisions took that into account by going around on trails/paths to avoid tenuous climbs. The last bit going through the village area before the Finish was quite frantic. Overall, can't complain too much about the performance.

Oh yea, took a tumble on a downhill trail from CP16. Hit my L-arm/shoulder on some rocks. It's slightly bruised and swollen, but luckily nothing broken.

Map with route

Running warm up/down (Road) 4:00 [2] 0.7 km (5:43 / km) +30m 4:42 / km
shoes: Inov-8 Mudclaw 270

Warm up jog to Start. Chased by 2 ferocious dogs at the end!

Stretching warm up/down 15:00 [0]

ME - Splits

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