Training Log Archive: hkleafIn the 7 days ending Apr 26, 2015:
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Sunday Apr 26, 2015 #
10 AM
Orienteering race (Sprint) 20:57 [5] *** 3.6 km (5:49 / km) +40m 5:31 / km
spiked:22/25c shoes: Mizuno Wave Ronin 2
HKOC Open Sprint Event / Ranking League Sprint #2
Tseung Kwan O
ME Course, 25C, 3.6km, 40m
3rd place (Lee Kin Wai, 20:27)
Started out a bit shaky to #1, and not too fast through the first quarter of the course. Made a compass error to #5 and lost a bit of time there. Made up some grounds on the running legs in the middle of the course, but then came a huge 1min error on the long leg to #15. Couldn't make sense of the olive green out of bounds area at the cycling track. Route choices to #17 and #20 were also not optimal. Would have won without the mistake at #15.
Course overall had many dog-legs, and map just had way too many out-of-bounds area hatches. Also did not agree with the mapping representation of the cycling track using olive green.
Tseung Kwan O
ME Course, 25C, 3.6km, 40m
3rd place (Lee Kin Wai, 20:27)
Started out a bit shaky to #1, and not too fast through the first quarter of the course. Made a compass error to #5 and lost a bit of time there. Made up some grounds on the running legs in the middle of the course, but then came a huge 1min error on the long leg to #15. Couldn't make sense of the olive green out of bounds area at the cycling track. Route choices to #17 and #20 were also not optimal. Would have won without the mistake at #15.
Course overall had many dog-legs, and map just had way too many out-of-bounds area hatches. Also did not agree with the mapping representation of the cycling track using olive green.
Saturday Apr 25, 2015 #
Note
(rest day)
Thesis review. Recovery.
Friday Apr 24, 2015 #
Note
(rest day)
Honours review. Recovery.
Thursday Apr 23, 2015 #
Note
Final review.
8 PM
Running warm up/down (Track) 10:00 [2] 1.8 km (5:33 / km)
shoes: NB RC900JR
Squad Physical Training - warm up 4 laps
Speed/Track tempo (2.4k) 21:07 [4] 4.8 km (4:24 / km)
shoes: NB RC900JR
2.4km tempo run x2 (w/ increased pacing for every 800m - 3:10, 3:00, 2:50). 3min rest inbetween
9:10
8:57
9:10
8:57
Stretching warm up/down 10:00 [0]
Strength (Circuit) 10:00 [3]
Wednesday Apr 22, 2015 #
Note
(rest day)
Studio final review prep work.
Tuesday Apr 21, 2015 #
Note
(rest day)
Studio final review prep work.
Monday Apr 20, 2015 #
Note
(rest day)
Studio final review prep work.