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Training Log Archive: orienteeringTim

In the 7 days ending Nov 8, 2008:

activity # timemileskm+m
  others4 7:19:11
  running1 41:58 4.94(8:30) 7.95(5:17) 68
  circuit1 24:00
  Total4 8:25:09 4.94 7.95 68
averages - sleep:6.3 rhr:4 weight:124.7lbs

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Saturday Nov 8, 2008 #

others (SRS coaching lecture) 1:45:00 [3]
slept:4.5 (injured) (sick) shoes: Adidas 047255

SRS lecture
GS0036 Coaching Individual Sports - Table Tennis @ 0900-1200 [0900-1100 practical]
warm up
technical training

others (SRS swimming practice) 1:00:00 [5]
(injured) (sick)

SRS self-practice
Swimming @ SPOOL @ 1225-1325
freestyle practice [~10pools x25m (with a float)]

Friday Nov 7, 2008 #

others (PE lesson [fitness]) 1:30:00 [3]
slept:5.5 (injured) (sick) shoes: Adidas 047255

SRS lesson
RCS0135 Physical Education @ 1030-1230
stretching
instruction of rubber band
rubber band demostration and practice

Thursday Nov 6, 2008 #

others (SRS swimming practice) 1:15:00 [4]
slept:6.0 (injured) (sick)

SRS practice
Swimming @ SPOOL @ 1515-1630

running warm up/down (Squad [warm up]) 2:22 [4] 0.57 km (4:09 / km) +3m 4:04 / km
slept:6.0 (injured) (sick) shoes: Adidas 047255

others warm up/down (Squad [warm up]) 19:11 [3]
(injured) (sick) shoes: Adidas 047255

running intervals (Squad [90/30]) 6:01 [5] 1.58 km (3:48 / km) +28m 3:30 / km
max:204 (injured) (sick) shoes: Adidas 047255

Junior Squad 08-09 training
(intervals)+LSD+core @ Morse Park @ 1800-2000

warm up: 2'22 ['8'-loop outermost 1 lap, 0.57km,2.5m]
warm up stretching [instructed by Ko Sir]: 19'11 [joint stretching]

90/30 intervals [DIY, small loop lower part x22->x4(sick+swum)]
1: 90" 30" [0.4km,7.5m]
2: 91" 31" [HR: 204]
3: 90" 30" [HR: 204]
4: 90" 42" [0.38km,5m]
LSD [big loop 4 laps, 1.2km,7.5m]
1: 6'44 [anticlockwise]
2: 6'51 [clockwise]
3: 6'30 [anticlockwise]
4: 6'47 [clockwise]
intervals total: 6'01 (8'16) [1.58km,27.5m]
LSD total: 26'48 [4.8km,30m]
running total: 35'08 [6.38km,57.5m]

core [circuit]: 24'00

cool down: 6'47 [big loop 1 lap, 1km,7.5m]

total: 87'28 [7.95km,67.5m]

running long (Squad [LSD]) 26:48 [4] 4.8 km (5:35 / km) +30m 5:25 / km
(injured) (sick) shoes: Adidas 047255

circuit (Squad [core]) 24:00 [5]
(injured) (sick) shoes: Adidas 047255

running warm up/down (Squad [cool down]) 6:47 [2] 1.0 km (6:47 / km) +8m 6:32 / km
(injured) (sick) shoes: Adidas 047255

Wednesday Nov 5, 2008 #

Note
weight:124.7lbs (injured) (sick)

no exercise today
have massage with an hour, muscles and joint get relaxation
cold is treated and condition becomes better
study for 'intro. to leisure, sport and recreation' mid-term tomorrow within 0000-0300

Monday Nov 3, 2008 #

others (PE lesson [swimming]) 1:30:00 [5]
slept:1.5 (injured) (sick)

SRS lesson
GS0056 Swimming @ 1430-1630
stretching
freestyle and jump (starting) instrustion

Sunday Nov 2, 2008 #

Note
rhr:4 slept:8.0 (injured) (rest day)

sleep and wake up late (03xx-11xx)
have massage with an hour, muscles and joint get relaxation
pain due to injury diminished little bit
fall asleep with around 2 hours (16xx-18xx)
no exercise and physical activity today
but have too much homework and studyings!!

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