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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending May 17, 2009:

activity # timemileskm+m
  Running2 2:48:35 19.29(8:44) 31.05(5:26) 532
  Orienteering1 1:22:11 4.44(18:30) 7.15(11:30) 47514 /18c77%
  Stretching5 55:00
  Strength2 15:00
  Total5 5:20:46 23.73 38.19 100714 /18c77%
  [1-5]4 4:25:46

» now

Sunday May 17, 2009 #

Orienteering 1:22:11 [3] *** 7.15 km (11:30 / km) +475m 8:38 / km
ahr:174 max:189 spiked:14/18c shoes: Inov-8 Mudclaw O'330

Hong Kong Squad Training - Ngau Liu
Course A: 6.4km, 18c. (1:7500, 5m)
~28c, 80%, partly cloudy.

The HK Squad kindly let me tag along for its technical training on the Ngau Liu map (site of 2006 HK Middle Distance Champs during the APOC week). As the weather was pleasant and it being a Sunday, lots of hikers/walkers were out. There also was some sort of mtb race happening in the vicinity, maybe in the Tai Po Shan area?

We started at the Tsuen Kam Pass campsite. Course was about the equivalent length as Red. Climb was, um, a lot! Slopes were steep like Bay Area, but ground was hard and dry. Footing was loose at time. I started out conservative - staying longer on trail/road and climb extra to get a better feel for the map. Didn't have too much trouble with the navigation, just physically unable to keep a decent pace on the slopes. Chased/scared away a herd of cows (or water buffaloes?) at #5. Stopped to take a couple pictures on the way to #7. Didn't have the best route to #10. Then, the heat and humidity caught out to me and I started slowing down and making mistakes. A minor bobble at #11 and #14, and a major one at #15. I was contouring along, but about half way through my eyes switched focus to the circle of #17, which was positioned right on line between #14 & #15. It took quite a few minutes of confusion before I eventually figured out where I was and what happened.

#2 was misplaced a contour too high on an unmapped earthbank. Aby, who started 4min ahead, and a couple others attacked from below and didn't find the flag. I attacked from the top and passed the unmapped earthbank on the way down, so I caught up to Aby then. After that, we kept seeing each other on and off, as I stayed just ahead of him until #11. With my late mistakes, he finished about 1min faster.

I was drenched in sweat, covered with spider webs, and had mosquitos circling around my head! It was good that I ran with a camelbak, and sprayed myself with Deet beforehand. L-calf/achilles was sore afterwards, but not too bad.

route without map. If I have time, I'll put up the quickroute file later.

Stretching warm up/down 10:00 [0]


Played an hour of intense table-tennis with my 10-yr old cousin. While it didn't warrant a training entry, I wanted to make a note because my arm and shoulder are quite sore afterwards!

Saturday May 16, 2009 #

Stretching warm up/down 10:00 [0]

Friday May 15, 2009 #

Strength 10:00 [1]

Another brief set of PT exercises, some with the resistance band.

Stretching warm up/down 5:00 [0]

L-calf/achilles continued to be bothersome. Iced, massaged, and stretch plenty, plus (1) ibuprofen last night. Hope this keeps it from getting worse.

Thursday May 14, 2009 #

Running warm up/down (Track) 23:28 [2] 2.97 mi (7:54 / mi)
shoes: Adidas Supernova Cushion 6

~27C, 80%, partly cloudy - Training at Hammer Hill Road Sports Ground with KK and the gang. I'm going to refer to this as TNT from now on. Warmed up (6) and cooled down (4)on the outer lanes at the track.

1.78mi -- 12:52.79 -- 149/159
1.19mi -- 11:35.05 -- 144/169

Running hills (Road) 32:18 [3] 3.16 mi (10:13 / mi) +442m 7:07 / mi
ahr:157 max:187 shoes: Adidas Supernova Cushion 6

While a group stayed to do intervals, I went with the KK and a few others on the hill loop. He pointed at the lights way up at the top and said the climb is ~450m, so I sort of knew what to expect. Still, the climb seemed never ending! I stopped about half way up to admire the most awesome city view, regretted not bringing my camera along, then continued to the top. This was probably the longest climb I've ever run anywhere. Great training!
The whole route.

Running (Road) 28:11 [2] 3.55 mi (7:56 / mi)
ahr:146 max:182 shoes: Adidas Supernova Cushion 6

The only bad part about the climb was that I had to run back down, all 450m at once! I really don't like downhills that much, so I tried to take it easy, until we got to Tsz Wan Shan Estate (I think) when KK started speeding up. My competitive instinct took over and we ran the last ~10min back to the Sports Ground at a fast pace - under 6:00/mi but about tempo effort. Conditions were surprisingly pleasant. Lower humidity and a light breeze were nice.

Stretching warm up/down 20:00 [0]

Both before and after. Lower L-calf/achilles area is sore, even before the run started. I supposed I might've strained it somehow? Or from all the walking? It was noticeable but not bothersome enough for me to stop running. But I'll have to keep an eye on it. It seems I'm just fragile!

Tuesday May 12, 2009 #


Just noticed that I am a ranked runner on the IOF world Ranking list for the first time! Cool!

Running (Road) 1:24:38 [2] 9.61 mi (8:48 / mi) +90m 8:33 / mi
ahr:143 max:177 shoes: Adidas Supernova Cushion 6

30C, ~85%, partly cloudy - Late afternoon run from Ngau Tau Kok to Morse Park via Kowloon Walled City Park. The run was broken up into 3 parts. I made a stop at the old Walled City to take pictures and check out the various buildings before continuing on to Morse Park. There I met up with the HKOC training group and chatted briefly with KK and Aby. I waited while they did circuits, then ran a couple big laps around the park with the group before leaving to run back to NTK. Pace was fairly relaxed until the last ~2mi where I opened up to get home in time for dinner.

My approximate route, not including the 2 big laps around Morse.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 5:00 [1]

A light session of one & two legged squats while the HKOC group did circuit training. I really ought to get back on my knee exercises before too long here.

Monday May 11, 2009 #

(rest day)

Quads are mildly sore from yesterday!
Stitches were removed in the evening. It was a somewhat painful process. I suppose the cut has been closed, but it still looks to be a while before it fully heals. Taking another round of antibiotics, and going back for another round of check up next week.

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