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Training Log Archive: hkleaf

In the 7 days ending Sep 21, 2009:

activity	#	time	miles		km		+m
Running	5	6:20:04	31.09		50.04		652
Cycling	1	3:42:48	30.11	(8.1/h)	48.45	(13.0/h)	96
Stretching	6	1:00:00
Speed/Track	1	14:41	2.98	(4:55)	4.8	(3:04)
Total	6	11:17:33	64.18		103.29		748
[1-5]	6	10:17:33

3:52

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Monday Sep 21, 2009 #

Note
(rest day)

Scheduled rest day.

Sunday Sep 20, 2009 #

Cycling (Bike Trail) 3:42:48 [1] 48.45 km (13.0 kph) +96m

~32C, 75%, cloudy - Roundtrip from Tai Wai to Plover Cove Reservoir via the Tolo Harbour bike trail with Iris. Generally rode at an easy pace. Stopped in Tai Mei Tuk for lunch and then rested a while by the dam watching others fly kites. Overall, a very nice relaxing day.

1:39:26 - Tai Wai to Tai Mei Tuk (via Tai Po Waterfront Park), 22km
0:30:10 - Tai Mei Tuk to Plover Cove Reservoir (dam) roundtrip, 5.5km
1:33:11 - Tai Mei Tuk to Tai Wai, 20.95km

Stretching warm up/down 10:00 [0]

Saturday Sep 19, 2009 #

Event: US Sprint & UltraLong champs

Running long (Mixed Road/Trail) 1:56:44 [3]
shoes: Asics Gel-Trail Attack 3

32C, 70%, partly cloudy - solo long run from home over to the Wilson Trail. Picked up from the Yau Tong section and continued through to Tseng Lan Shue. Then wind my wind downhill along New Repulse Bay Road, Shun Lee, Sau Mau Ping, Kwun Tong back home.
Super hot today! I started at 10:30a trying to run the trail at approximately the same time as during the race. Had to stop at one of the peaks on Black Hill to rest and get away from the sun. Still, lots of folks were out hiking.

Total distance and climb not sure yet. Will update it when I get a chance to measure later.

21:24
1:03:32
31:48

Stretching warm up/down 10:00 [0]

Friday Sep 18, 2009 #

Running (Road) 46:50 [2] 5.92 mi (7:55 / mi) +63m 7:39 / mi
shoes: Nike Air Pegasus+ 2007

31C, 82%, clear - Easy recovery run out to Kai Tak and back. Sticky conditions under heat advisory, but legs felt good.
21:12 - out
25:38 - back

C • Architecture 4

Stretching warm up/down 10:00 [0]

Thursday Sep 17, 2009 #

Running warm up/down (Track) 45:06 [2] 7.11 km (6:21 / km)
shoes: Asics Gel-DS Trainer 13

32C, 77%, clear but smoggy - TNT @ Hammer Hill. Big turnout tonight w/ nearly 20 people. Also, YAOC has started its club training here as well.

Warm up (8 laps), cool down (4 laps), plus recoveries inbetween intervals (11x~150m)
17:37.80
11:02.76
16:25.57

Running hills (Road) 29:04 [3] 3.05 mi (9:32 / mi) +450m 6:32 / mi
shoes: Asics Gel-DS Trainer 13

Climb up Jat's Incline. Legs aren't feeling quite as heavy this week, perhaps partially having to do with a lighter pair of shoes. Last week was nice and breezy with the typhoon coming, this week is the opposite, with not even a little bit! I tried to stay relaxed and didn't push particularly hard. So I'm quite pleased to see time hovering around 29min now.

Running (Road) 35:26 [2] 3.55 mi (9:59 / mi)
shoes: Asics Gel-DS Trainer 13

Jog back down to the sports ground.

Speed/Track intervals (400s) 14:41 [5] 4.8 km (3:04 / km)
shoes: Asics Gel-DS Trainer 13

Joined the Lok Wah track club for the 2nd half, which consisted of 12x400m on ~2:40 (160s) cycles.
Splits (w/ recovery):
76.64 (82.32)
74.30 (86.11)
74.32 (86.21)
74.07 (94.32)
75.42 (85.95)
73.62 (86.46)
73.68 (86.99)
72.01 (87.72)
73.43 (87.65)
70.85 (95.81)
72.43 (106.03)
69.80 (- -)

Legs felt good enough to churn out some fast ones at the end, so I'm happy.

Stretching warm up/down 10:00 [0]

Wednesday Sep 16, 2009 #

Running (Road) 44:15 [2] 5.43 mi (8:09 / mi) +139m 7:33 / mi
shoes: Adidas Supernova Cushion 6

28C, 86%, mostly cloudy - Late night run in the neighbourhood. Seemed to have a little more springs in the legs tonight.

Stretching warm up/down 10:00 [0]

Tuesday Sep 15, 2009 #

Running (Pavement) 1:02:39 [2] 14.04 km (4:28 / km)
shoes: Nike Air Pegasus+ 2007

26C, 94%, intermittent rain - TNT @ Morse. Typhoon Koppu and its associated rain bands left just in time for our run. The park though was rather empty as none of the ball fields and courts were occupied. Storm damages were strewn everywhere.
Since this is a cut back week, I just did 12 laps around at a steady pace. No tempo effort. As usual, it took the ol' legs a few laps to loosen up.

Splits:
5:45.81
5:24.13
5:24.58
5:11.79
5:11.30
5:07.19
5:13.06
5:00.89
5:07.73
5:02.92
5:02.65
5:07.81

avg: 5:13.32/lap

Stretching warm up/down 10:00 [0]

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