Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Oct 19, 2009:

activity	#	time	miles		km		+m
Running	4	3:03:30	9.19		14.79		450
Orienteering	1	1:51:50	3.91		6.3		10	44c
Stretching	4	40:00
Speed/Track	1	5:24	0.99	(5:26)	1.6	(3:23)
Total	4	5:40:44	14.1		22.69		460	44c
[1-5]	4	5:00:44

2:06

0:00

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Monday Oct 19, 2009 #

Note
(rest day)

Scheduled rest day.

Sunday Oct 18, 2009 #

Note

am - Y2Y Orienteering Championships (Final)"
pm - Mt. Davis Orienteering

Running warm up/down (Gravel) 5:00 [2] 0.67 mi (7:30 / mi)
shoes: Inov-8 Mudclaw O'330

Brief warm up before the race in the gravel lot.

Orienteering race 43:55 [4] *** 6.3 km (6:58 / km) +10m 6:55 / km
27c shoes: Nike Air Pegasus+ 2007

Y2Y Orienteering Championships 2009 (Final) - Ho Sheung Heung, Sheung Shui, New Territories.

more details later.

Orienteering race 1:07:55 [4] **
17c shoes: Asics Gel-Trail Attack 3

Orienteering Event - Mt. Davis, Hong Kong.

Huge mistake out of the gate, losing 13+ minutes and missing out on the win as a result. Got 3rd place in the Open group category. More details later.

Stretching warm up/down 10:00 [0]

Saturday Oct 17, 2009 #

Event: MNOC - Camp Ripley - Fall O' Weekend

Running (Road) 44:07 [2]
shoes: Adidas Supernova Cushion 6

Midday, sunny, clear - Easy recovery run to loosen up the legs. Ran out to Kai Tak and back via the shore.

22:42.03 - out
21:25.10 - back

Stretching warm up/down 10:00 [0]

Friday Oct 16, 2009 #

Note
(rest day)

Attended a Wilderness First Aid seminar at OAHK that took up the whole evening, so rest day it is. Legs are a bit tired from last night's effort.

Thursday Oct 15, 2009 #

Running warm up/down (Track) 17:59 [2] 3.1 km (5:48 / km)
shoes: Adidas Supernova Cushion 6

TNT @ Hammer Hill.
Very brief warm up (1 lap), climb up Jat's, then did 4x400m, and cool down (4 laps).

2:13.07 - warm up
1:27.95 - recoveries inbewteen intervals, ~200m each
1:19.41
1:20.41
1:20.67
10:17.78 - cool down

Running hills (Road) 29:21 [3] 3.05 mi (9:37 / mi) +450m 6:36 / mi
shoes: Adidas Supernova Cushion 6

Climb up Jat's Incline. Normal effort keeping things on the easier side. Neither breathing nor legs were heavy until the very end at the top, when I tried to chase down all the girls who started earlier. Was pleasantly surprised to see the fast time. Maybe the legs are recovering quicker than expected. :)
It was both hazy and a bit foggy, so no spectacular views of the harbour tonight.

9:29

Running (Road) 40:04 [1] 3.55 mi (11:17 / mi)
shoes: Adidas Supernova Cushion 6

Jogged back down to the sports ground. Iris had a side stitch, so I walked with her for a while.

Speed/Track intervals (400s) 5:24 [4] 1.6 km (3:22 / km)
shoes: Adidas Supernova Cushion 6

Joined the Lok Wah Track Club for a portion of their 12x400m intervals. Since I didn't want to overdo things with my legs, I only did 4, and ran them in a slower pace - my target pace for the upcoming 5k test.

Splits (w/ recovery jog of ~200m inbetween):
82.80 (87.95)
81.31 (79.41)
80.29 (80.41)
79.63 (80.67)

Stretching warm up/down 10:00 [0]

Wednesday Oct 14, 2009 #

Note
(rest day)

Could've run today, but went to sit in on the OAHK meeting re: team selection stuff instead. Legs feeling much better.

Tuesday Oct 13, 2009 #

Running (Mixed Grass/Track) 46:59 [2]
shoes: Nike Air Pegasus+ 2007

TNT @ Happy Valley. Everyone was still in Sichuan at the All China Champs, so it was really just Iris and me. My legs were sore and tired still from Saturday, so I jogged alongside Iris to keep her company. We did 6 laps around the ballfields together. Then feeling that my legs had loosen up enough, I gave it a go for 2 faster laps. The speed was mostly there, but the muscles weren't done aching just yet. It's gonna be an easy week of recovery.

Splits:
6:28
6:28
6:13
6:13
6:10
6:00 (37:40)
4:42
4:37 (9:19)

Stretching warm up/down 10:00 [0]

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