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Training Log Archive: hkleaf

In the 31 days ending May 31, 2015:

	activity	#	time	miles		km		+m
	Running	19	11:48:08	67.6		108.79		2398
	Orienteering	5	5:00:53	24.44	(12:19)	39.33	(7:39)	1045	77 /	88c	87%
	Speed/Track	6	3:57:15	29.9	(7:56)	48.12	(4:56)
	Stretching	17	2:50:00
	Hiking	1	2:09:05	3.59	(36:00)	5.77	(22:22)
	Strength	8	1:23:19	2.6		4.19
	Total	32	27:08:40	128.13		206.2		3443	77 /	88c	87%
	[1-5]	31	24:18:40
averages - sleep:6.6 weight:56.7kg

3:21

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Sunday May 31, 2015 #

10 AM

Orienteering (Corridor) 42:31 [2] *** 1.5 km (28:21 / km) +60m 23:37 / km
ahr:109 max:136 spiked:5/7c slept:7.0

XCC Club Training @Rotary Park
Corridor with Iris. Needed to pay closer attention when contouring.

11 AM

Orienteering (Line) 48:19 [3] **** 2.15 km (22:28 / km) +130m 17:15 / km
ahr:141 max:159 spiked:3/4c

Line-o exercise with a semi-brown map on my own. Did quite well reading the terrain from Start to #3, though some thicker vegetation forced me to veer off the line a bit. Was careless with the map reading coming out of #3 and lost traction of my location and relative height. Could not find #4. Didn't want the gang to wait too long so headed back. Once I relocated myself on the trail, was able to complete the rest of the line-o course.

Stretching warm up/down 10:00 [0]

9 PM

Note

XCC Club Training @Rotary Park

Saturday May 30, 2015 #

Event: HKOC Night-O Event 2015

7 AM

Running (Mixed Trail/Pavement) 1:04:48 [3] 8.8 km (7:22 / km) +400m 6:00 / km
ahr:155 max:173 slept:5.5 weight:56.6kg shoes: Salomon XT Wings S Lab 4

Squad XC Run @Pak Shek Kiu
After resting yesterday, legs felt much better with only very slight hint of soreness. Couldn't run all that fast today anyway as the ground was slippery with the mud, moss, etc. Lots and lots of spider webs along the way. Quite foggy at places, and probably near 100% humidity! Good thing it was overcast and we started early, but still drenched with sweat when we finished.

Running warm up/down (Pavement) 8:01 [1] 1.0 km (8:01 / km) +18m 7:21 / km
ahr:132 max:151 shoes: Salomon XT Wings S Lab 4

backtracked to wait for Iris as cool down.

Stretching warm up/down 10:00 [0]

9 AM

Note

Squad XC Run @Pak Shek Kiu

6 PM

Running warm up/down (Pavement) 8:00 [2] 1.6 km (5:00 / km)
shoes: Inov-8 Mudclaw 270

Warm up before the Night O to loosen up the legs.

Orienteering race (Score) 1:17:17 [3] *** 10.0 km (7:44 / km) +300m 6:43 / km
ahr:157 max:183 spiked:17/19c shoes: Inov-8 Mudclaw 270

HKOC Night O Event @Yuen Tun
MIX category with Iris (90min limit)

Our second time pairing in a race, and first time in a score-o. Overall route wasn't terrible, but also not the best. A couple hiccups in the second half when we mismanaged the time and rushed ourselves into some mistakes. Could've swept the course but ended up missing 4 controls with 15mins to spare.
Lesson learned. Will surely be better next time.

Control order: S->8->2->10->18->21->1->20->19->14->9->13->12->11->3->22->4->17->7->15->F

Conclusion from post-race evaluation is that we need to be more aggressive to execute the plan. A more optimal route to sweep the course within time limit: S->4->15->17->7->23->16->6->5->8->2->14->10->18->21->1->20->19->9->13->12->11->22->3->F

p.s. rainstorm rolled in about 30 minutes into our race, which made conditions worse. It was pouring down heavily at the end as we finished.

Stretching warm up/down 5:00 [0]

Before the race. Was in a hurry afterwards to get out of the rain and get cleaned up.

Friday May 29, 2015 #

Note
(rest day)

Scheduled rest day. Legs needed a break.

11 PM

Strength (Calisthenics) 5:00 [3]

Core exercises

Thursday May 28, 2015 #

8 PM

Running (Track) 7:23 [2] 1.6 km (4:37 / km)
ahr:129 max:146 slept:6.5 shoes: NB 1061

Squad Physical Training @Hammer Hill Sports Ground
Hot, humid day. 30C (feels like 37.8C), 82%, calm.
Warm up 4 laps. Legs are tired, even sorer than yesterday.

Speed/Track intervals (200s) 16:26 [5] 3.2 km (5:08 / km)
ahr:148 max:175 shoes: NB 1061

8x 200m (w/ 200m jogging recovery)
Splits:
39.62 (124/144) / 1:34.80 (129/144)
37.21 (141/158) / 1:26.28 (143/159)
36.86 (147/161) / 1:25.84 (147/162)
36.68 (148/164) / 1:28.34 (149/165)
36.16 (151/165) / 1:24.67 (153/167)
34.62 (154/169) / 1:27.58 (155/170)
34.17 (158/170) / 1:21.95 (159/172)
33.66 (160/174) / 1:27.60 (159/175)

Legs finally loosen up a bit after the 5th repeat, but times were still much slower than target overall.

Speed/Track tempo (2.4k) 23:55 [4] 5.6 km (4:16 / km)
ahr:166 max:186 shoes: NB 1061

2x 2.4km (w/ increasing pace every 800m), 3min/ 400m jogging recovery in-between
Splits (w/ recovery):
8:57.83 (166/180) / 3:00 (153/180)
8:56.35 (172/186) / 3:00 (157/186)

Had to really push to keep up the pacing for the last 2 laps in the second set. But in general, legs felt better for this workout as compared with the 200s.

Running warm up/down (Track) 9:57 [2] 1.57 km (6:20 / km)
ahr:134 max:140 shoes: NB 1061

cool down 3 laps.

9 PM

Strength (Circuit) 8:19 [3] 0.61 km (13:38 / km)
ahr:143 max:163 shoes: NB 1061

8 stations circuit w/ shuttle in-between.

Stretching warm up/down 10:00 [0]

11 PM

Strength (Calisthenics) 5:00 [2]

Core exercises

Wednesday May 27, 2015 #

8 PM

Running hills (Road) 33:30 [4] 3.05 mi (10:59 / mi) +450m 7:32 / mi
ahr:151 max:174 slept:7.0 weight:56.7kg shoes: Mizuno Wave Precision 13

Run up Jat's Incline.
Hot and humid night. Legs, especially glutes (on uphills) and groins (on downhills) still tired from yesterday's intervals. It was good to get them loosen up a bit though.

Running (Road) 42:00 [2] 3.5 mi (12:00 / mi)
ahr:118 max:174 shoes: Mizuno Wave Precision 13

Return to Hammer Hill SG via Shatin Pass.

Stretching warm up/down 10:00 [0]

11 PM

Strength (Calisthenics) 10:00 [3]

Core exercises.

Tuesday May 26, 2015 #

7 PM

Running warm up/down (Track) 10:30 [2] 1.8 km (5:50 / km)
ahr:111 max:123 slept:6.5 weight:56.7kg shoes: NB RC900JR

Running Clinic w/ Chan Ka Ho (LCRA)
warm up 4 laps

Running (Form Drills) 15:00 [2]
shoes: NB RC900JR

Speed/Track intervals (4min) 58:33 [4] 9.95 km (5:53 / km)
ahr:152 max:188 shoes: NB RC900JR

Intervals + Circuits:
8x 4min intervals (@ increasing pace), w/ ~3min recovery where circuit trainings are done.

Splits:
4:02.60 (140/153) @MP, 0.94km / 2:21 (120/153)
4:01.32 (149/157) @MP, 0.96km / 3:46 (125/155)
4:03.26 (155/166) @MP+, 1.04km / 3:34 (136/166)
4:02.70 (160/168) @MP+, 1.02km / 3:54 (143/167)
4:02.44 (168/175) @10k, 1.08km / 4:17 (140/175)
4:02.32 (170/177) @10k, 1.09km / 4:34 (145/177)
4:03.53 (173/181) @5k, 1.12km / 3:42 (153/181)
4:06.59 (181/188) @5k+, 1.21km

Running warm up/down (Track) 9:36 [2] 1.0 km (9:36 / km)
ahr:130 max:141 shoes: NB RC900JR

Cool down jog 2 laps.

9 PM

Strength (Circuit) 5:00 [3]
shoes: NB RC900JR

More circuits

Stretching warm up/down 10:00 [0]

Monday May 25, 2015 #

Note
slept:7.0 (rest day)

Scheduled rest day. Had entertained thoughts of getting in another long run with the public holiday (Buddha's Birthday), but spent the day with family instead.

Sunday May 24, 2015 #

7 AM

Running long (Mixed Trail/Road) 2:06:58 [3] 18.0 km (7:03 / km) +530m 6:09 / km
ahr:134 max:170 shoes: Salomon XT Wings S Lab 4

XCC Club Training @Shing Mun Reservoir, with Siu Tung, Aby, Vivian, Iris, Sunny, Korena, and Milk.
Followed last weeks Run for Nepal route to Lead Mine's Pass, then skipped the climb up Grass & Needle Hill and instead return to start via Wilson Trail around Shing Mun Reservoir. Had intended only 12-13km, got a much longer run instead.... but the route was nice.

Stretching warm up/down 10:00 [0]

Afterwards.

3 PM

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

Traveled up to outskirts of Shenzhen after breakfast for an orienteering race that is free of charge!
Brief warm up before the race. Legs felt a bit stiff and heavy from the morning's effort.

Orienteering race (Middle) 36:28 [4] *** 5.96 km (6:07 / km) +180m 5:19 / km
ahr:169 max:184 spiked:26/28c shoes: Inov-8 Mudclaw 270

2015 Guangdong Orienteering Tour, Stage 2
Guang Ming New District, Xin Cheng Park

ME1, 4.6km, 180m, 27C
1:7500, 5m (ISOM), 2012 Map (updated 2015)

2nd place

Legs definitely weren't feeling fresh, but the slightly slower pace likely contributed to better map reading and contact throughout the race. Overall had a pretty clean race except for #11, where I was somehow distracted by a control (not mine) and deviated from my intended route. Surprised by my time when finished, and even more surprised that I managed a second place.
Received a Chinese made compass (silva imitation) as prize.

Running warm up/down (Pavement) 12:45 [2] 1.31 km (9:44 / km)
ahr:125 max:136 shoes: Inov-8 Mudclaw 270

Cool down jog afterwards. Legs quite tired.

Stretching warm up/down 10:00 [0]

before and after

Saturday May 23, 2015 #

Note
(rest day)

Forced rest day due to severe thunderstorms and torrential rain hitting the region for the whole day. Finally able to sleep in a bit and relax at home.

Friday May 22, 2015 #

6 PM

Running (Road) 55:34 [2] 10.3 km (5:24 / km) +200m 4:55 / km
ahr:127 max:142 shoes: Asics Nimbus 10

Recovery jog from V-City. Got a bit lost around Leung King Estate.

Stretching tempo 10:00 [0]

Thursday May 21, 2015 #

7 PM

Running (Road) 15:15 [2] 2.84 km (5:22 / km)
ahr:136 max:157 shoes: NB 1061

Run from home (with pack) to Hammer Hill as warm up for Squad Physical Training.

8 PM

Speed/Track intervals (1.2k) 45:18 [5] 9.71 km (4:40 / km)
ahr:158 max:188 shoes: NB 1061

Squad Physical Training - intervals
6x 1200m @faster than 5km pace, w/ 400m jogging recovery in-between. Tried to increase pace for each repeat, with the end target being ~4min.

Splits:
4:16.29 (159/172) / 2:55.98 (142/173)
4:11.95 (167/176) / 3:15.81 (141/175)
4:07.96 (170/181) / 3:13.70 (146/181)
4:05.52 (172/182) / 3:28.52 (147/181)
4:02.67 (174/184) / 3:48.18 (145/183)
3:56.59 (176/188) / 3:54.59 (145/187)

Running warm up/down (Track) 14:16 [2] 1.63 km (8:45 / km)
ahr:121 max:129 shoes: NB 1061

Cool down laps.

9 PM

Strength (Circuit) 8:31 [3] 0.61 km (13:58 / km)
ahr:136 max:155 shoes: NB 1061

Circuit w/ shuttle runs in-between.

Stretching warm up/down 10:00 [0]

Wednesday May 20, 2015 #

Note
(rest day)

Tuesday May 19, 2015 #

7 PM

Running warm up/down (Track) 13:59 [2] 2.69 km (5:12 / km)
ahr:124 max:138 shoes: NB RC900JR

Running Clinic w/ Chan Ka Ho (LCRA)
6 laps warm up

Running (Form Drills) 15:00 [2]
shoes: NB RC900JR

Speed/Track intervals (Ladder) 34:22 [4] 6.06 km (5:40 / km)
ahr:149 max:187 shoes: NB RC900JR

Ladder (sort of) workout:
2min (5k) - 3min (10k) - 4min (10k-) - 6min (MP) - 3min (5k) - 1min (400m)

Splits (w/ recovery):
2:03.27 0.62km (155/169) / 2:06 0.21km (144/170)
3:03.34 0.82km (156/170) / 3:03 0.16km (126/170)
4:03.84 1.05km (161/172) / 2:54 0.18km (130/172)
6:05.08 1.47km (160/170) / 3:48 0.21km (126/170)
3:03.36 0.86km (171/182) / 3:05 0.19km (139/181)
1:05.58 0.40km (171/187)

Running warm up/down (Track) 2:45 [2] 0.34 km (8:05 / km)
ahr:145 max:148 shoes: NB RC900JR

cool down

9 PM

Strength (Circuit) 17:33 [3] 1.62 km (10:50 / km)
ahr:147 max:168 shoes: NB RC900JR

Circuit training
1) jump rope
2) push-ups
3) sit-ups
4) ground climbing
5) bicep curls (with resistance band)
6) arm swings (with weight)
7) burpees
8) high knees
9) steps
30sec each, 2 sets

Stretching warm up/down 15:00 [0]

Monday May 18, 2015 #

6 PM

Running (Road) 32:41 [2] 6.31 km (5:11 / km)
ahr:137 max:152 shoes: Mizuno Wave Precision 13

Recovery run from home to Runway Park out-n-back.

Stretching warm up/down 10:00 [0]

Sunday May 17, 2015 #

10 AM

Note

Squad Technical Training @Ngau Liu (cancelled due to thunderstorm)

Running long (Mixed Trail/Pavement) 1:31:31 [3] 13.0 km (7:02 / km) +800m 5:23 / km
ahr:166 max:183 shoes: Inov-8 Mudclaw 270

HK Run for Nepal (13km)
As the squad training was cancelled due to thunderstorm warning, I took the opportunity to join the Run for Nepal at Shing Mun Reservoir with Aby and Sunny. The event was for a good cause - raising money for the Nepal quake relief efforts. Seeing that I was just getting back into the regular training, I treated it just as a training run rather than a race. We started in the back and slowly worked our way up, keeping a steady pace, even on the uphill segments.
The 13km course took a turn of the road into a trail which I've never run before. It's nice and relatively flat. More importantly, it's shaded on this hot and humid day. The trail came out to the Lead Mine's Pass where the course then took a drastic uphill turn, first climbing Grass Hill and followed by Needle Hill. The long downhill portion on pavement between Grass and Needle wasn't fun with the shoes I wore. The sun was baking down on everyone as we made the climb up Needle Hill. It felt like we were in a steam cooker!
Thought I made a decent time just over 90mins.

10 PM

Stretching warm up/down 10:00 [0]

Saturday May 16, 2015 #

Note
(rest day)

Forced rest day as inclement weather caused the cancellation of HKOC's Night-O Event.
Family time instead.

Friday May 15, 2015 #

6 PM

Running (Road) 38:19 [3] 8.19 km (4:41 / km)
ahr:153 max:168 shoes: Mizuno Wave Precision 13

Run from NTK to Prince Edward before dinner.

Stretching warm up/down 5:00 [0]

Thursday May 14, 2015 #

8 PM

Running (Road) 16:27 [3] 3.0 km (5:29 / km)
ahr:136 max:163 shoes: NB RC900JR

Squad Physical Training
Warm up run from home to Hammer Hill (with pack). Legs not quite feeling up to par.

Speed/Track tempo (2.4k) 21:19 [4] 4.8 km (4:26 / km)
ahr:167 max:191 shoes: NB RC900JR

Squad Physical Training - tempo
2x 2.4km (@increasing pace), 3min rest in-between

Running warm up/down (Track) 8:01 [2] 1.25 km (6:25 / km)
ahr:151 max:158 shoes: NB RC900JR

Cool down

Stretching warm up/down 10:00 [0]

Wednesday May 13, 2015 #

Note
(rest day)

essay writing

Tuesday May 12, 2015 #

Note
(rest day)

class + essay writing. no time for training.

Monday May 11, 2015 #

Note
(rest day)

group project at school all day.

Sunday May 10, 2015 #

Note
(rest day)

Hong Kong-Zhu Hai-Macau Orienteering Open 2015 (cum Hong Kong Orienteering Ranking League - Sprint #3)
Had to skip this event due to Mother's Day and school work. A 6-hr roundtrip by bus for a 20min sprint is just too much.

Saturday May 9, 2015 #

Note
(rest day)

Hong Kong-Zhu Hai-Macau Orienteering Open 2015
Skipped it and worked all day at home. :(

Friday May 8, 2015 #

Note
(rest day)

Busy with school stuff.

Thursday May 7, 2015 #

7 PM

Running (Road) 15:12 [3] 2.86 km (5:19 / km)
ahr:140 max:165 shoes: NB RC900JR

Warm up run from home to Hammer Hill Sportsground (with pack) for Squad Physical Training.

8 PM

Speed/Track (Ladder) 37:22 [4] 8.8 km (4:15 / km)
ahr:167 max:185 shoes: NB RC900JR

Squad Physical Training
Fartlek ladder - 1-2-3-4-3-2-1(lap) intervals, with 400m jogging recovery in-between

Splits: (HRavg/HRmax)
1. 1:29.18 (140/159) / 2:25.74 (143/160)
2. 2:56.41 (162/171) / 2:16.46 (155/171)
3. 4:27.10 (170/178) / 2:15.84 (162/179)
4. 6:00.38 (175/180) / 2:07.52 (168/179)
3. 4:27.41 (178/185) / 2:19.19 (168/182)
2. 2:55.24 (178/184) / 2:21.46 (167/183)
1. 1:20.64 (176/182)

Running warm up/down (Track) 15:40 [2] 1.72 km (9:07 / km)
ahr:137 max:176 shoes: NB RC900JR

Cool down 4 laps.

Stretching warm up/down 10:00 [0]

9 PM

Strength (Circuit) 23:56 [3] 1.35 km (17:44 / km)
ahr:115 max:147 shoes: NB RC900JR

Circuit training with running intervals mixed in between routines.

Wednesday May 6, 2015 #

10 AM

Hiking (Street) 2:09:05 [1] * 5.77 km (22:22 / km)
shoes: Salomon Speed Cross 2 (black)

Site visit and field survey in Sham Shui Po, with map.

Tuesday May 5, 2015 #

Note
(rest day)

School work, meeting deadlines.

Monday May 4, 2015 #

Note
(rest day)

Scheduled rest day. Legs aren't feeling too bad.

Sunday May 3, 2015 #

10 AM

Orienteering race (Score) 1:36:18 [5] ** 19.72 km (4:53 / km) +375m 4:28 / km
ahr:180 max:190 spiked:26/30c shoes: Mizuno Wave Precision 13

May 4th Youth Day City Orienteering 2015
Tuen Mun
1:15000, 20m, 120min score-o

Teamed with Aby and Siu Tung as usual in the Men's Open category. The map extent is smaller compared to years past, so we knew we need to get full marks all as soon as we flipped over the map.
It helped that I had done a bit of running around in Tuen Mun area before, so it was easier to picture the control sites as well as planning proper routes. It was a hot and sunny day. With the 10 o'clock start, it was tough to be running around out there. Average pace suffered slightly as a result.
Overall, our route was fine. The most significant mistake was not seeing the light-rail option from #45 to #46. No major time lost, just could've saved a bit of energy. Besides, there were probably better route choices to get from #51 to #55 and from #48 to #33. Other than that, we had clean execution.
Aby got tired in the latter stages, so our pace slowed a bit. Fortunately, having the better overall route choices was the difference, as we came in a few minutes ahead of Elton's team for 1st place.

Stretching warm up/down 15:00 [0]

Afterwards.

Saturday May 2, 2015 #

Note
(rest day)

preoccupied with school stuff

Running (Road) 10:00 [3] 2.0 mi (5:00 / mi)
shoes: Salomon Speed Cross 2 (black)

Commute with pack.

Friday May 1, 2015 #

Running (Road) 10:00 [3] 2.0 mi (5:00 / mi)
shoes: Salomon Speed Cross 2 (black)

Commute with pack

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