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Training Log Archive: hkleaf

In the 7 days ending Aug 20, 2015:

activity # timemileskm+m
  Running4 2:31:59 15.06(10:06) 24.23(6:16) 370
  Stretching4 50:00
  Speed/Track2 47:17 6.84(6:55) 11.0(4:18)
  Orienteering1 15:26 1.86(8:17) 3.0(5:09)13 /17c76%
  Strength1 5:00
  Total5 4:29:42 23.76 38.23 37013 /17c76%
  [1-5]5 3:39:42

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FrSaSuMoTuWeTh

Thursday Aug 20, 2015 #

7 PM

Running warm up/down (Track) 11:19 [2] 1.88 km (6:01 / km)
ahr:116 max:127 shoes: NB RC900JR

warm up 4 laps for the 5km test

Speed/Track tempo (5km) 20:00 [3] 5.0 km (4:00 / km)
ahr:160 max:178 shoes: NB RC900JR

Squad 5km test. As I am still in the recovery period after WOC, plus the weather was quite hot and humid, decided to take it easy and ran it at tempo pace.

Running warm up/down (Track) 15:17 [2] 2.47 km (6:11 / km)
ahr:141 max:172 shoes: NB RC900JR

Ran 2 laps pacing Iris, then a few more for cool down.

Stretching warm up/down 15:00 [0]

before and after

5km Test - Splits

Wednesday Aug 19, 2015 #

8 PM

Running (Road) 14:08 [3] 2.89 km (4:53 / km)
ahr:143 max:163 shoes: Mizuno Wave Precision 13

Warm up run from home to Hammer Hill (with pack)

Running hills (Jat's Incline) 28:59 [4] 4.96 km (5:51 / km) +370m 4:15 / km
ahr:166 max:178 shoes: Mizuno Wave Precision 13

Run up Jat's Incline - reverse direction as I started late. Didn't quite get to the top and turned around the road junction after catching up with the group.

Running (Road) 38:40 [2] 5.22 km (7:24 / km)
ahr:121 max:174 shoes: Mizuno Wave Precision 13

Downhill portion back to Hammer Hill

Stretching warm up/down 10:00 [0]

afterwards

Tuesday Aug 18, 2015 #

8 PM

Running warm up/down (Track) 9:27 [2] 1.87 km (5:03 / km)
ahr:115 max:138 shoes: NB RC900JR

Running Clinic at SSP - late start due to traffic jam. Quick warm up for 4 laps.

Speed/Track intervals 27:17 [3] 6.0 km (4:33 / km)
ahr:148 max:174 shoes: NB RC900JR

Still not much motivation to run post-WOC, so took it a bit easier instead of following the programmed 3-2-1km interval.
Did 5x800m (w/ 400m jogging recovery):
3:08 (135/153) / 2:37 (129/153)
3:01 (150/162) / 2:25 (140/161)
3:00 (156/165) / 2:25 (144/165)
2:57 (161/169) / 2:28 (147/169)
2:53 (165/174) / 2:22 (151/173)

Running warm up/down (Track) 10:24 [2] 1.76 km (5:55 / km)
ahr:134 max:143 shoes: NB RC900JR

cool down 4 laps

Stretching 15:00 [0]

before and after
9 PM

Strength (Calisthenics) 5:00 [2]

Core exercises

Sunday Aug 16, 2015 #

10 AM

Running warm up/down (Pavement) 10:39 [2] 1.92 km (5:33 / km)
ahr:125 max:144 shoes: Mizuno Wave Ronin 2

warm up before race

Orienteering race (Sprint) 15:26 [5] *** 3.0 km (5:09 / km)
ahr:159 max:188 spiked:13/17c shoes: Mizuno Wave Ronin 2

HK Sprint Ranking #4 @Tin Shui Wai Park
Legs felt heavy already during warm up, perhaps still a bit tired from WOC and travels? Anyway, tried my best to push the pace whenever possible, but made some map reading mistakes at #2, 3, 8, & 9 which cost me ~90sec - way too much to recover from in a sprint.
Kevin was best @14:59

Running warm up/down (Mixed Road/Pavement) 13:06 [1] 1.26 km (10:24 / km)
ahr:114 max:124 shoes: Mizuno Wave Ronin 2

Cool down jog with Aby and Siu Tung.

Stretching warm up/down 10:00 [0]


ME, WE - Splits

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