Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Sep 25, 2011:

activity	#	time	miles		km		+m
Running	6	4:46:20	31.72	(9:02)	51.04	(5:37)	462
Stretching	5	1:05:00
Orienteering	2	31:17	3.97	(7:53)	6.39	(4:54)	85	64 /	64c	100%
Strength	3	25:00
Speed/Track	1	16:36	3.16	(5:16)	5.08	(3:16)
X-Training	2	5:14					138
Total	10	7:09:27	38.85		62.51		685	64 /	64c	100%
[1-5]	9	6:04:27

2:23

0:00

» now

Sunday Sep 25, 2011 #

10 AM

Running warm up/down (Pavement) 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics Gel-DS Trainer 13

Brief warm up before the orienteering race. Legs are a bit tight.

Orienteering race (Sprint + 100m) 17:29 [4] *** 3.87 km (4:31 / km) +85m 4:04 / km
ahr:166 max:181 spiked:34/34c shoes: Asics Gel-DS Trainer 13

"Chinahealth Cup" 2011 Shenzhen Orienteering League #5
Shenzhen Polytechnic (Western Campus)
Men's Blue Course (Sprint 2.8km, 16C + 100m-OL 0.4km, 18C)

Pretty straight-forward course with easy control locations. There were a few legs where a different route choice may have been faster, but no mistakes other than that.
The biggest issue was @CP4, where the control was no where to be found. I gave up after a couple minutes but it allowed Chris (who started a minute behind) to catch up.

Stretching warm up/down 10:00 [0]

Saturday Sep 24, 2011 #

Event: OAHK 30th Anniversary Park-O Event

Stretching warm up/down 20:00 [0]

Various times

2 PM

Running (Road) 52:22 [2] 9.5 km (5:31 / km) +70m 5:19 / km
ahr:141 max:164 shoes: NB 1061

Run from home to Kowloon Park, with light pack, for the OAHK 30th Anniversary Kick-off event.

3 PM

Orienteering race (Score) 13:48 [4] *** 2.52 km (5:29 / km)
ahr:176 max:193 spiked:30/30c shoes: NB 1061

OAHK 30th Anniversary Opening Ceremony / Kick-off Park-O Event
Men's Club class, 30 controls, 30min time limit.

Bad strategy at the start and a couple poor route choices were costly. Swept the controls, but still lost to 3 SOC guys who had a bit of "home-field" advantage. Fun little race. Only wish it was longer.

Kevin 12:50
xx 12:56
Abdon 13:14

5 PM

Running (Road) 54:42 [2] 9.92 km (5:31 / km) +70m 5:20 / km
ahr:145 max:174 shoes: NB 1061

Run back home from Kowloon Park, via Homantin. Pretty tired at the end.

6 PM

X-Training (Stairs) 2:54 [3] +69m
shoes: NB 1061

After the run. Took the stairs home.

Friday Sep 23, 2011 #

Running (Road) 44:11 [2] 8.66 km (5:06 / km) +163m 4:40 / km
shoes: NB 1061

Late night run 'round the neighbourhood. Mild temps, breezy, and lightly misting at the end - great running weather! But stomach was still pretty full from dinner, so wasn't able to go very fast. Definitely glad to have gone out.

Route:
NgauTauKok --> KwunTong --> SauMauPing --> LokWah --> ChoiWan --> Loop

X-Training (Stairs) 2:20 [3] +69m
shoes: NB 1061

After the run. Took the stairs home.
Climb is an estimate @3m per floor for 23/F.

Strength (Calisthenics) 5:00 [3]

Push-ups

Stretching warm up/down 10:00 [0]

Thursday Sep 22, 2011 #

8 PM

Strength (Calisthenics) 15:00 [3]

Core exercises before the run.

Running warm up/down (Road) 16:34 [2] 1.6 mi (10:21 / mi) +60m 9:16 / mi
ahr:125 max:132 shoes: Asics Gel-DS Trainer 13

Warm up and cool down for Squad Training.
Hammer Hill S.G. to Po Kong Village Road Park
8:27 up
8:07 down

Speed/Track intervals (Mixed Track/Grass) 16:36 [4] *** 5.08 km (3:16 / km)
ahr:165 max:189 shoes: Asics Gel-DS Trainer 13

Squad Training @Po Kong Village Road Park.
8x600m on 4:20 cycle. (*according to GPS, i's actually ~635m per loop, with minor ups and downs).

2:08.67 -- 145/164 (2:08.59 -- 128/164)
2:03.68 -- 157/175 (2:18.98 -- 135/175)
2:03.88 -- 163/181 (2:15.83 -- 139/180)
2:05.39 -- 166/184 (2:15.10 -- 144/183)
2:03.75 -- 171/185 (2:16.44 -- 148/184)
2:02.38 -- 171/188 (2:18.13 -- 154/187)
2:05.95 -- 172/186 (2:13.80 -- 154/186)
2:03.00 -- 174/189 (2:16.95 -- 152/188)

Autumn is in the air, so it was much more comfortable for the intervals. Tried to read maps from WOC during the recovery period, then visualizing the legs on the next interval. However, there really wasn't enough oxygen going to the brain to keep my concentration. Hope it'll get better with more practice.

Running (Pavement) 18:04 [1] 0.9 km (20:04 / km)
ahr:144 max:188 shoes: Asics Gel-DS Trainer 13

Recovery between intervals.

Stretching warm up/down 15:00 [0]

Wednesday Sep 21, 2011 #

7 PM

Running (Road) 1:30:27 [2] 17.49 km (5:10 / km) +99m 5:02 / km
ahr:136 max:169 shoes: NB 1061

Longish run after work, exploring running routes. Kowloon Park-->West Kowloon-->Jordan-->Homantin-->Hung Hom-->Whampao-->Waterfront Promenade-->Kowloon Park.
Nothing spectacular except to build up the base mileage. L-ITB and knee now a little sore. Need to do more stretching and strengthening.

Stretching warm up/down 10:00 [0]

11 PM

Strength (Calisthenics) 5:00 [3]

Knees

Monday Sep 19, 2011 #

Note
(rest day)

Scheduled rest day.
Team meeting 7-9pm

« Earlier | Later »