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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Apr 12, 2015:

activity # timemileskm+m
  Running3 55:44 5.37(10:23) 8.64(6:27)
  Orienteering2 49:39 5.23(9:30) 8.41(5:54) 15035 /41c85%
  Speed/Track1 32:12 3.21(10:03) 5.16(6:14)
  Stretching2 25:00
  Strength1 10:00
  Total5 2:52:35 13.8 22.21 15035 /41c85%
  [1-5]5 2:27:35

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MoTuWeThFrSaSu

Sunday Apr 12, 2015 #

10 AM

Orienteering race (Sprint) 15:13 [5] *** 3.41 km (4:28 / km)
ahr:171 max:183 spiked:19/20c shoes: Mizuno Wave Ronin 2

Hong Kong Orienteering Ranking League - Sprint #1
Lai Chi Kok Park
ME Class, 2.5km, 30m

1st place by virtue of Tam Wing Chung's DISQ. Relatively clean race with lone mistake at CP11. Tried to push the pace on the long legs.
Hard to do split analysis due to SI Units not being synchronized. UGH!

Running warm up/down 18:10 [2] 1.8 km (10:06 / km)
ahr:120 max:129 shoes: Mizuno Wave Ronin 2

Warm up and cool down

Stretching warm up/down 15:00 [0]

Saturday Apr 11, 2015 #

Note
(rest day)

Studio work all day.

Friday Apr 10, 2015 #

Running (Road) 10:00 [3] 2.0 mi (5:00 / mi)

Commute with pack.

Thursday Apr 9, 2015 #

8 PM

Running warm up/down (Track) 9:58 [2] 1.78 km (5:36 / km)
ahr:119 max:130 shoes: NB RC900JR

Squad Physical Training - warm up 4 laps.

Speed/Track intervals (200s) 18:14 [4] 2.21 km (8:15 / km)
ahr:131 max:171 shoes: NB RC900JR

6x200m @target 95%HRmax, with 3min (200m) walking recovery

Splits: (HRavg/HRmax)
33.10 (121/159)
31.55 (122/160)
31.20 (143/168)
32.13 (149/169)
31.96 (133/152)
32.63 (152/170)

Running (Track) 10:00 [2] 0.78 km (12:49 / km)
ahr:129 max:171 shoes: NB RC900JR

Recovery between sets

Speed/Track intervals (400s) 13:58 [4] 2.95 km (4:44 / km)
ahr:169 max:184 shoes: NB RC900JR

6x400m with 1min (100m) walking recovery

Splits: (HRavg/HRmax)
85.55 (153/166)
78.76 (168/176)
80.14 (171/178)
77.98 (173/182)
77.62 (174/183)
76.26 (177/184)

Running warm up/down (Track) 7:36 [2] 1.06 km (7:10 / km)
ahr:137 max:146 shoes: NB RC900JR

Cool down

Stretching warm up/down 10:00 [0]

9 PM

Strength (Circuit) 10:00 [3]

Wednesday Apr 8, 2015 #

Note
(rest day)

Class all day.

Tuesday Apr 7, 2015 #

Note
(rest day)

Studio all day.

Monday Apr 6, 2015 #

4 PM

Orienteering (Sprint) 34:26 [3] *** 5.0 km (6:53 / km) +150m 5:59 / km
spiked:16/21c shoes: Mizuno Wave Precision 13

Sprint training at CUHK with Chugoo.
Then back to studio work.

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