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Training Log Archive: hkleaf

In the 31 days ending Jan 31, 2016:

	activity	#	time	miles		km		+m
	Running	18	11:30:35	71.94	(9:36)	115.77	(5:58)	2335
	Orienteering	2	3:03:25	8.08	(22:42)	13.0	(14:07)	955	34 /	40c	85%
	Speed/Track	7	2:30:58	23.95	(6:18)	38.54	(3:55)
	Stretching	15	2:20:00
	Strength	6	58:00
	X-Training	1	2:26					69
	Total	23	20:25:24	103.96		167.31		3359	34 /	40c	85%
	[1-5]	23	18:05:24
averages - weight:59kg

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Sunday Jan 31, 2016 #

8 AM

Running race (Road) 38:32 [5] 10.0 km (3:51 / km) +165m 3:34 / km
ahr:179 max:192 shoes: Mizuno Wave Precision 13

Community Chest Corporate Challenge (10km) @Pak Tam Chung, Sai Kung
15C, overcast, strong gusts

After a year hiatus, we returned to this race for the LWK team. Started out a bit easier without Aby setting the pace this time. Had to fend off a couple challengers on the big 1+km uphill. Luckily, they both faded near the top. Siu Tung then took off down the hill towards the dam, which opened up a gap of ~100m that he would maintain for the rest of the race.
It was super windy along the open portion (dam) of the course. The cross wind blew me sideways and made it very tough to run and breath. Time at turning point was 19:49. I tried pushing myself on the return, but it wasn't enough to catch Siu Tung who won in 38min. My time was the slowest in 5 years, which isn't a good sign for my fitness going into Feb, a month of HK Team selection tests.

Others on the team also did well, with the results as follow:
Men 10km
1st - Siu Tung
2nd - me
7th - Cyrus
13th - Abdon
14th - Chung

Women 10km
2nd - Iris
15th - Korena

Men Half
3rd - Aby
6th - Silas
21st - Sunny

Running warm up/down (Road) 10:00 [2] 1.25 km (8:00 / km)
shoes: Mizuno Wave Precision 13

Briefly before and after

Stretching warm up/down 10:00 [0]

Friday Jan 29, 2016 #

4 PM

Running (Mixed Pavement / Grass) 38:59 [3] 8.28 km (4:42 / km)
ahr:142 max:168 shoes: Asics GT-1000 (Special Edition

17C, overcast
Sneaked in a short run after studio and before dinner. Legs felt a bit weird after last night's effort, so took it easy in the beginning to try to loosen them up. Ran out to Runway Park and Kwun Tong Promenade. Stayed relaxed amd gradually picked up the pace. Think stiffness maybe from the recent low volume plus cooler temps. Just need to run and stretch more. Definitely nice to be out.

5 PM

X-Training hills (Stairs) 2:26 [3] +69m
ahr:146 max:165 shoes: Asics GT-1000 (Special Edition

Stairs home

Strength (Calisthenics) 10:00 [3]

Core exercise.

Stretching warm up/down 5:00 [0]

Thursday Jan 28, 2016 #

8 PM

Speed/Track intervals (800s) 10:51 [5] 3.2 km (3:23 / km)
shoes: NB RC900JR

Squad Physical Training @Hammer Hill
16.7C, light wind, moderate rain
4x800m intervals w/ 2min rest inbetween. Forgot my HR sensor tonight.

Splits:
2:44.57 (2:08.35)
2:42.97 (2:03.09)
2:43.01 (2:05.10)
2:40.15

Running (Track) 6:16 [1] 0.6 km (10:27 / km)
shoes: NB RC900JR

recovery

Running (Track) 18:32 [2] 4.0 km (4:38 / km)
shoes: NB RC900JR

4k jog

Stretching warm up/down 5:00 [0]

Skipped the core session tonight due to weather.

Wednesday Jan 27, 2016 #

Note
(rest day)

Too much school stuff getting in the way, with review coming up next week.

Tuesday Jan 26, 2016 #

Note
(rest day)

Busy with school stuff

Monday Jan 25, 2016 #

Note
(rest day)

Still too cold and lacking motivation to get out and run.

Sunday Jan 24, 2016 #

Note

Near freezing temperature for the entire region, with some spots recording sub-zero temps and reports of icing, freezing rain, and sleet.

Saturday Jan 23, 2016 #

Note

Very strong cold front moving through the region. Temperature falling to single digit. Stayed at home to work on school stuff.

Friday Jan 22, 2016 #

Note
(rest day)

Accompanying Iris on business trip to Panyu, Guangdong. First time taking high speed rail in China. Just bad timing with Chinese New Year coming.

Thursday Jan 21, 2016 #

8 PM

Running (Pavement) 17:25 [3] 2.95 km (5:54 / km)
ahr:121 max:144 shoes: NB RC900JR

16C, occasional mist. Run from home (w/ pack) to Hammer Hill as warm up for Squad Physical Training

Speed/Track intervals (1200m) 18:10 [3] 4.8 km (3:47 / km)
ahr:157 max:175 shoes: NB RC900JR

Original programme called for 6x1200m @80%HRmax with increasing pace. Since I wasn't feeling all that well, only did 4 at an easier pace and called it.

Splits: (w/ 400m walking recovery)
4:51.78 (148/161) / 4:35.24 (116/161)
4:31.80 (158/167) / 4:49.24 (119/167)
4:27.14 (162/173) / 5:06.48 (120/172)
4:19.77 (161/175)

Running (Track) 14:31 [1] 1.31 km (11:05 / km)
ahr:118 max:172 shoes: NB RC900JR

recoveries inbetween

Running warm up/down (Track) 13:23 [2] 2.12 km (6:19 / km)
ahr:129 max:155 shoes: NB RC900JR

cool down

9 PM

Strength (Plyometrics) 5:00 [3]

Core exercises

Stretching warm up/down 10:00 [0]

Wednesday Jan 20, 2016 #

Note
(sick) (rest day)

Stomach pain better, but respiratory tract seems to be agitated with some mucus and light coughing

Tuesday Jan 19, 2016 #

Note
(sick) (rest day)

Severe stomach pain and light fever, ugh!

Monday Jan 18, 2016 #

Note
(rest day)

Legs feeling well

Sunday Jan 17, 2016 #

Note

Standard Chartered HK Marathon 2016

8 AM

Running long (Road) 1:35:14 [3] 21.1 km (4:31 / km) +400m 4:07 / km
ahr:152 max:184 shoes: Mizuno Wave Precision 13

Standard Chartered HK Half Marathon
17C, light to heavy rain throughout. After last year's not so good run, I hadn't plan on running in this race due to the lack of training. But a half marathon spot became available so I thought I would take it as a training run instead. BP was also slottedin the same wave as me, with similar target pacing. So we met up before the race and pretty much ran the whole way together. Rain was heaviest as we waited for the starting gun, and it kept coming for the whole race, except for the few respite we get when running through the tunnels. Since we were in the last wave, we had to navigate through heavy traffic, bobbing and weaving our way, which made the run more challenging. Nonetheless, satisfied that we kept a fairly even pacing throughout, and the effort mostly felt comfortable. The celebratory lunch buffet afterwards with the gang was the highlight though.

Splits:
Split Time Distance
1 8:54.5 2.09 (missed 1km marker)
2 4:29.2 1.04
3 4:42.6 1.02
4 4:23.1 0.85 (weak signal through covered road?)
5 4:51.1 1.11
6 4:28.0 0.99
7 4:34.2 1.01
8 4:31.8 1.00
9 4:45.4 1.01
10 4:21.2 1.00
11 4:25.3 1.02
12 4:27.3 1.03
13 8:53.7 2.08 (western harbour tunnel)
14 5:58.9 1.26 (marker at wrong distance, also slowed by crowd)
15 4:21.4 1.06
16 3:30.6 0.77 (marker at wrong distance)
17 4:23.5 1.01
18 4:33.9 1.00
19 4:38.7 1.26

Stretching warm up/down 15:00 [0]

Thursday Jan 14, 2016 #

8 PM

Running warm up/down (Track) 16:57 [2] 3.19 km (5:19 / km)
ahr:120 max:129 shoes: NB RC900JR

Squad Physical Training @Hammer Hill
Arrived late due to birthday celebration with family. 16.5C, breezy, w/ intermitten drizzle. Warm up 7 laps.

9 PM

Speed/Track tempo (2.4k) 20:09 [4] 5.2 km (3:53 / km)
ahr:164 max:176 shoes: NB RC900JR

Squad Physical Training - tempo
2x 2.4km @10k pace (w/ 400m jogging recovery inbetween). Original program called for 3 sets, but only had time for 2 due to my late arrival. Also supposed to be run @80% HRmax, which I have no idea for that feels like, but 10k pace sounds about right.

Splits:
8:58.78 (162/172)
2:15.53 (152/172) --> jogging recovery
8:54.58 (170/176)

Running warm up/down (Track) 9:40 [2] 1.77 km (5:28 / km)
ahr:137 max:165 shoes: NB RC900JR

cool down 4 laps.

11 PM

Strength (Calisthenics) 15:00 [2]

Core exercises

Stretching warm up/down 10:00 [0]

Wednesday Jan 13, 2016 #

Running (Pavement) 4:30 [1] 0.73 km (6:10 / km)
shoes: Salomon Speed Cross 2 (black)

Easy jogging

Tuesday Jan 12, 2016 #

7 PM

Running warm up/down (Track) 11:15 [2] 1.81 km (6:13 / km)
ahr:150 max:183 weight:59kg shoes: NB RC900JR

Running Clinic w/ Chan KaHo @SSP Sportsground
cool night, warm up 4 laps, HR seems abnormally high

Running (Form Drills) 10:00 [2] 0.6 km (16:40 / km)
shoes: NB RC900JR

Stretching warm up/down 10:00 [0]

8 PM

Speed/Track intervals (1200m) 19:05 [1] 4.8 km (3:59 / km)
ahr:150 max:182 shoes: NB RC900JR

1.2km intervals (w/ 2min recovery), first 2 @tempo pace, 3rd one supposed to be @HM pace, and last one @10k pace
3rd one running by feel (w/o looking at watch) ended up being too fast, near 10k pace

Splits:
5:06.60 (152/182) / 2:01.30 (128/172)
5:08.59 (140/152) / 2:00.81 (120/153)
4:26.22 (157/170) / 2:00.57 (125/160)
4:23.97 (159/174)

Running (Track) 6:03 [1] 0.26 km (23:16 / km)
ahr:124 max:172 shoes: NB RC900JR

recovery inbetween

Running warm up/down (Mixed Track/Grass) 12:42 [2] 1.82 km (6:59 / km)
ahr:125 max:149 shoes: NB RC900JR

Cool down

Strength (Calisthenics) 6:00 [2]

Core exercises

Stretching warm up/down 10:00 [0]

Monday Jan 11, 2016 #

Note
(rest day)

Sunday Jan 10, 2016 #

11 AM

Note

Colour-coded Event @Tsing Yi

Orienteering 1:13:34 [3] *** 5.0 km (14:43 / km) +400m 10:31 / km
ahr:139 max:168 spiked:17/20c shoes: Inov-8 Mudclaw 270

Colour-coded event @Tsing Yi
Brown Course: 5.2km, 20c, 310m
Ran as guest for the squad technical training. Wasn't going to run due to some family matters, but things cleared up just in time so I made the start only a few minutes late. Legs not feeling very fresh, and mind not very focused at times.
On the few route-choice legs, #2, #6, & #8, I chose to go straight instead of around, which turned out to be slower. The vegetation mapping is in need of an update.

Running warm up/down (Pavement) 7:49 [2] 1.06 km (7:22 / km) +50m 5:58 / km
ahr:130 max:146 shoes: Inov-8 Mudclaw 270

Cool down jog from Finish back to Event Centre

Stretching warm up/down 5:00 [0]

Brown - Splits

Saturday Jan 9, 2016 #

7 AM

Note

Squad XC Run @Pak Shek Kiu

Running (Mixed Trail/Pavement) 58:49 [3] 8.48 km (6:56 / km) +419m 5:34 / km
ahr:153 max:168 shoes: Salomon XT Wings 3

Squad XC Run @Pak Shek Kiu
Relatively cool morning, with RH ~65% - nice running conditions made for a pleasant run. I kept a steady, relaxed effort and still manage the course in under an hour. It won't be so nice in April though when we will be doing our selection tests.

Running warm up/down (Mixed Trail/Pavement) 10:33 [2] 1.3 km (8:07 / km) +31m 7:15 / km
ahr:137 max:153 shoes: Salomon XT Wings 3

Cool down - backtracked to escort Iris and Brenda for the last bit through the village.

Stretching warm up/down 10:00 [0]

before and after

Friday Jan 8, 2016 #

Note
(rest day)

11 PM

Strength (Calisthenics) 12:00 [2]

Core exercises

Thursday Jan 7, 2016 #

7 PM

Running warm up/down (Road) 16:05 [2] 2.9 km (5:33 / km)
ahr:143 max:172 shoes: NB 1061

Home to Hammer Hill (w/ pack) as warm up for Squad physical training.

Speed/Track intervals (Ladder) 21:16 [5] 6.4 km (3:19 / km)
ahr:158 max:187 shoes: NB 1061

Squad Physical Training - ladder intervals
400-800-1200-1600-1200-800-400m (w/ 400m jogging recovery inbetween)
Ran with Siu Tung, who helped to push and maintain the fast pace.

Splits:
1:16.03 (138/160) / 3:00.70 (133/160)
2:42.75 (161/171) / 2:40.80 (140/171)
4:08.77 (167/178) / 3:00.82 (143/177)
5:22.91 (174/184) / 3:04.68 (149/184)
3:59.18 (175/187) / 2:54.07 (156/185)
2:35.76 (176/185) / 3:25.96 (151/185)
1:10.77 (163/182)

Running (Track) 18:07 [2] 2.4 km (7:33 / km)
ahr:145 max:185 shoes: NB 1061

Recovery inbetween.

Running warm up/down (Track) 17:03 [1] 2.05 km (8:19 / km)
ahr:129 max:171 shoes: NB 1061

Cool down

Stretching warm up/down 10:00 [0]

Wednesday Jan 6, 2016 #

9 PM

Running (Mixed Pavement/Grass) 36:54 [2] 7.6 km (4:51 / km)
ahr:135 max:151 shoes: Asics GT-1000 (Special Edition

19C, clear
Post-dinner recovery run to Runway Park and back. Checked out the carnival that is going on next to the Cruise Terminal, but there were only a handful of patrons. Lots of people out running and cycling.

Stretching warm up/down 15:00 [0]

Tuesday Jan 5, 2016 #

7 PM

Running warm up/down (Track) 4:51 [2] 0.88 km (5:31 / km)
ahr:111 max:121 shoes: NB RC900JR

Running Clinic w/ Chan Kaho @SSP Sportsground
warm up

Speed/Track tempo (Track) 17:08 [3] 4.0 km (4:17 / km)
ahr:150 max:167 shoes: NB RC900JR

4km tempo run, mostly from the lane 2. Still some tiredness in the legs even at this easier pace.

8 PM

Speed/Track intervals (400s) 44:19 [4] 10.14 km (4:22 / km)
ahr:167 max:187 shoes: NB RC900JR

After a short rest, we did some intervals.
20x 400m (w/ 100m jogging recovery)

Spilts:
89.47 (132/160) / 48.10 (152/159)
89.82 (156/166) / 45.01 (162/166)
88.43 (164/173) / 51.14 (163/173)
90.26 (162/172) / 43.87 (167/172)
91.55 (163/168) / 41.26 (163/168)
90.40 (164/172) / 44.20 (166/172)
89.06 (163/171) / 50.76 (163/171)
89.94 (161/172) / 49.43 (164/172)
89.47 (162/171) / 51.06 (166/172)
89.06 (164/174) / 42.64 (168/174)
89.47 (167/173) / 43.94 (166/171)
90.44 (164/175) / 41.18 (171/174)
84.89 (169/178) / 45.86 (173/178)
88.01 (172/176) / 40.92 (173/177)
77.21 (170/176) / 35.96 (175/177)
83.51 (175/180) / 44.17 (175/180)
83.57 (175/182) / 45.68 (177/181)
81.67 (176/182) / 48.46 (177/182)
80.61 (177/183) / 50.81 (179/183)
77.29 (180/187) / 49.48 (182/187)

9 PM

Running warm up/down (Track) 4:58 [1] 0.65 km (7:38 / km)
ahr:133 max:138 shoes: NB RC900JR

Cool down

Strength (Plyometrics) 10:00 [3]
shoes: NB RC900JR

Core exercises

Stretching warm up/down 5:00 [0]

Monday Jan 4, 2016 #

7 PM

Note
(rest day)

Squad Meeting 7-9p@Olympic House

Sunday Jan 3, 2016 #

Event: Hong Kong Annual Orienteering Championships (Long Distance)

10 AM

Running warm up/down (Road) 10:00 [1] 0.8 km (12:30 / km)

Warm up to Start

Orienteering race 1:49:51 [3] *** 8.0 km (13:44 / km) +555m 10:12 / km
spiked:17/20c

HK Annual Long Distance Championship - Pai Tau Hang, Shatin
ME Course: 8km, 20c, 555m (ISOM 1:10000)
all results voided due to misplaced control

C • misplaced.. 3

Stretching warm up/down 10:00 [0]

ME - Splits

Saturday Jan 2, 2016 #

Note
(rest day)

Rest day. Spending the day with family as Mom and Dad are back from Taiwan. Legs quite sore from yesterday's effort.

Friday Jan 1, 2016 #

9 AM

Running race (Mixed Road/Trail) 2:40:40 [5] 24.17 km (6:39 / km) +1259m 5:16 / km
ahr:169 max:185 shoes: Salomon XT Wings 3

New Year NE Mountain Race 2016
Did the shorter course which was supposed to be 20km, ended up being 24+km! Finished 3rd overall and 1st in my age class.

Running warm up/down (Road) 20:47 [1] 1.69 km (12:18 / km) +11m 11:55 / km
ahr:125 max:132 shoes: Salomon XT Wings 3

Cool down afterwards

Stretching warm up/down 10:00 [0]

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