Training Log Archive: hkleaf

warm up for the 5km test.

Squad 5km Test

Squad 5km test. Had no idea how I'd do coming in with my recent lack of training. YTW was aiming for ~18min and wanted some company, so I said I'd try my best to stay with him. We averaged ~1:27 per lap fairly consistently for the first 4km. It took an honest effort to keep the pace, but my legs and lungs felt okay, so I was able to upped the tempo and finish strong. A pleasant surprise for sure. Now hopefully my endurance level is good enough to handle the 15.5km xc race this Sunday.

Splits:
43.6
1:27.48
1:26.62 (1km@3:37.7)
1:26.82
1:27.23
1:27.06
1:27.31
1:26.15 (3km@10:52.27)
1:26.33
1:26.06
1:26.26 (4km@14:28.34, 1km split@3:36.07)
1:23.64
1:17.16 (1km split@3:23.38)

cool down 3 laps

5km Test - Splits

25C, hazy. Evening jaunt around the neighbourhood. Took the hilly route this time to Shun Lee & Choi Fook.

Stairs home.

Core exercises

Core exercises

As a follow-up to yesterday's debacle, the organizer revealed today that many of the SI-units mysteriously switched their functions from recording punches to being a "Clear" unit!!! As a result, punch records were unrecoverable and all results would be voided. There will be a make-up race at a future date TBD. What a shame! I doubt we will ever find out the real cause of the problem for this mess up.

Evening jaunt around the neighbourhood. Over to Yau Tong and back.

Stairs home

Sprint Ranking #5 @TBD

~20C, Light drizzle. Warm up before the race around the football field, including jog to Start. Finally feels like Fall weather, except for the rainy part!

Ranking League (Sprint) #5 @Junction Road/ Lok Fu/ Kowloon Tsai Park
Course A (ME/WE): 3.5km, 25c, 95m (ISSOM 1:4000, 2.5m)
Course Setter: Kwok Kin Kwan / Hilda Cheng

With my lack of training in the past couple weeks, I didn't have much expectation for this ultimate race of the Sprint ranking season. I knew that due to terrain constraints, the course would be quite straight forward, and that I just needed to stay clean and run as hard as I could.
The plan worked, for the most part, except for the very disappointing errors committed by the event organizer. I was once again assigned an early start slot, and I worried that the organizer would forget to turn on the units. Well, my worst fear came true as I punched the first control - no beep! It took an eternity (probably 2-3 secs in reality) of sticking my SI card in the unit before it finally registered the punch! The same process would repeat itself through most of the course. Needless to say, precious time was lost but it also totally disrupted the flow.
Later, I was surprised to find out at the results download that virtually every runner experienced the same problem on the course. Moreover, most of the units did not register a split time! Event officials claimed to have checked and waken the units before putting them out, and no one knows what is causing the problem. So long story short, no results for everyone, at least until they can figure out the issue.

My lone mistake came at #19, when I missed the "crossing point" due to its non-distinctive nature. I later found out that this "crossing point" was made more distinctive with tapes on the ground! Seems event official didn't put out the tape in time for the early starters.

cool down jog with the guys

ME/WE - Splits

Light rain with cooler temps. Out-n-back to Runway Park and Kwun Tong Promenade. Did some fartlek pick ups on the way back trying to get the legs ready for tomorrow's race.