Training Archive: hkleaf

Note

Y2Y Sprint Relay at Victoria Park.

Running warm up/down (Road) 8:23 [2] 1.0 mi (8:23 / mi)
ahr:134 max:160 shoes: Asics Gel-Trail Attack 3

Short warm up around the perimeter of Victoria Park, just to loosen up the legs.

Orienteering race (Sprint Relay) 12:49 [5] *** 2.61 km (4:55 / km)
ahr:176 max:194 spiked:18/18c shoes: Asics Gel-Trail Attack 3

Y2Y Orienteers Sprint Relay - Victoria Park, Tin Hau, Hong Kong.
Course Setter: HUI Yau Chui
MO 1&2: 2.0km, 18c, Variation BBB (7) (1:4000, 2m, 2009 ISSOM)

This was a 2-person, 4-leg relay. bpyan and I teamed up to compete in the Male Open category, where I was to run the 2nd and last legs. Brian started off well and came back in 1st place. I just tried to not screw up badly and maintain our lead. Something was off with the map printing / vegetation mapping. Throw in the multiple criscrossing lines of the course, things were a bit hard to read at speed. I had a difficult time finding the right number, so couldn't read/plan ahead in the beginning. After a while, things got smoother, and I was able to pick up the pace a bit, finishing with the lead still intact.

Orienteering race (Sprint Relay) 13:27 [5] *** 2.78 km (4:50 / km)
ahr:177 max:193 spiked:14/17c shoes: Asics Gel-Trail Attack 3

MO 3&4: 1.8km, 17c, Variation BBBBB (31) (1:4000, 2m, 2009 ISSOM)

4th leg of the relay. Brian once again came back with the lead, and warned me to be careful to check all the codes. I picked up my map but couldn't find #1! There were so many lines going from the start area it was confusing. All the controls I find on the map are 1x, but no 1 anywhere! For a moment, I thought maybe this is a continuation of my leg 2 course, thus it doesn't start with #1. But upon checking the clue sheet, there apparently is a #1, somewhere. Finally, I spotted it hiding amidst the dark green printing!
Things went smoothly until about half way, where I overran #8 because I oversimplified the leg. Then, I screwed up #12 right after the spectator control, picking a more complicated route and missing my turn at the junction. At #15, I was distracted by Aby (his MO team was in 2nd place behind us) and exited the control behind him, only to realize a few seconds later we may have different forking and I was now traveling in the wrong direction! Luckily, we had a sizable lead, so these mistakes didn't cost us the win.
I got a medal and a pair of o-pants for prize :)

Running warm up/down (Road) 11:50 [2] * 0.99 mi (11:57 / mi)
ahr:137 max:142 shoes: Asics Gel-Trail Attack 3

Cool down jog with bpyan around the park. Charmaine joined in later. I brought along the map for reading.

Stretching warm up/down 10:00 [0]

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.

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]

Note

12th Anniversary of the changover

Note
(rest day)

Trip to Macau

Note
(rest day)

Scheduled rest day