Training Log: hkleaf

In the last 7 days:

activity	#	time	miles		km		+m
Running	4	1:57:43	12.19	(9:39)	19.62	(6:00)	555
Stretching	2	20:00
Speed/Track	1	16:27	2.98	(5:30)	4.8	(3:25)
Total	7	2:34:10	15.17		24.42		555

1:38

0:00

Saturday Jul 4
	Note

	Y2Y Sprint Relay at Victoria Park.
Friday Jul 3
	Running (Road) 45:22 [2] 5.0 mi (9:04 / mi) +105m 8:31 / mi
	ahr:130 max:157 shoes: Adidas Supernova Cushion 6
	30F, partly cloudy - Recovery run in Causeway Bay near HK Stadium with bpyan. Made it 5 laps around the Recreation Club. Brian had enough and went home. I continued onwards for 10 more minutes and finished with an extra mile at the sports ground. *noted the pace is ~1:00/mi slower than an equivalent run in Cincy, mostly due to the heat and humidity.
	Stretching warm up/down 10:00 [0]

	Afterwards. The L-ITB is showing some very early signs of unhappiness. I'll have to keep an eye on it. More importantly, I need to stretch more and get back to my strength exercises.
Thursday Jul 2
	Note

	Jat's incline. Then ran 6x800m intervals at Hammer Hill, on 5min cycle.
	Running hills 32:47 [3] 3.09 mi (10:37 / mi) +450m 7:18 / mi
	ahr:164 max:189 shoes: Nike Air Pegasus+ 2007
	TNT at Hammer Hill Sports Ground. Ran up Jat's Incline with the gang. Legs felt fresh, and for a moment I thought I was making good time, but the heat and humidity was tough to overcome.
	Running (Road) 32:20 [2] 3.53 mi (9:10 / mi)
	ahr:151 max:189 shoes: Nike Air Pegasus+ 2007
	The downhill portion back to the Sports Ground.
	Speed/Track intervals (800s) 16:27 [4] 4.8 km (3:26 / km)
	shoes: Nike Air Pegasus+ 2007
	After returning from the hill loop, the Lok Wah track team getting ready to start the second set of 800s. So I jumped in and ran the last 6 with them, each on a 5min cycle. I had thought 2:50-3:00 would be perfectly fine, but ended up running faster - the upside (or downside?) of running with people. Splits -- HRavg / HRmax, with recovery: 2:50.02 -- 165/181 (2:10.16 -- 162/181) 2:47.49 -- 175/186 (2:13.32 -- 151/185) 2:46.45 -- 178/187 (2:16.30 -- 157/187) 2:45.60 -- 176/187 (3:15.90 -- 142/174) 2:42.37 -- 177/190 (2:17.28 -- 121/191) 2:35.58 -- 180/192 We had an extra minute of rest after the 4th rep in hope of everyone finishing strong. On the last rep, bpyan jumped in after 400m and led me to the finish, so I pushed a bit harder. Overall, these felt very good and relaxed. The rest periods were longer (I usually take 90s or jog 400m), thus the faster splits.
	Running warm up/down (Track) 7:14 [1] 0.57 mi (12:42 / mi)
	ahr:160 max:192 shoes: Nike Air Pegasus+ 2007
	2-lap recovery with bpyan. Quads were on the verge of spasms.
	Stretching warm up/down 10:00 [0]


Wednesday Jul 1
	Note

	12th Anniversary of the changover
Tuesday Jun 30
	Note
	(rest day)
	Trip to Macau
Monday Jun 29
	Note
	(rest day)
	Scheduled rest day
Sunday Jun 28
	Note

	Training in Tsing Yi set by Aby. There were a series of O-intervals, map memory, as well as contours only exercises. I just wasn't moving fast enough for them to be real intervals. It was muggy with intermitten rain. The steepness and green once again zapped my energy. A face full of spider webs was also annoying. But the training was useful.

Next Up

3w, 0d: MVOC Bike-O VIII ?
4w, 1d: Swiss O Week! ?
6w, 3d: WOC 2009 ?
All Upcoming

Weather

Hong Kong, China N/A 80°F (feels like 88F) Humidity: 88%, Winds: 7mph Useful Daylight: 5:18 AM - 7:36 PM more details Weather data provided by weather.com®

Saturday Jul 4	N/A F N/A	60%
Sunday Jul 5	84 F Scattered T-Storms	60%
Monday Jul 6	85 F Scattered T-Storms	60%
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