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Training Log Archive: hkleaf

In the 7 days ending Oct 25, 2015:

	activity	#	time	miles		km		+m
	Running	9	5:49:01	30.92		49.76		1055
	Speed/Track	2	1:09:16	10.45	(6:38)	16.81	(4:07)
	Stretching	7	1:05:00
	Orienteering	1	50:05	3.57	(14:03)	5.74	(8:44)		17 /	18c	94%
	Cycling	1	36:27	4.71	(7.8/h)	7.58	(12.5/h)	150
	Strength	1	6:10
	X-Training	2	4:59					138
	Total	13	9:40:58	49.64		79.89		1343	17 /	18c	94%
	[1-5]	13	8:35:58
averages - weight:57.6kg

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Sunday Oct 25, 2015 #

Note

Y2Y 2015 Middle Champs cum Ranking Leauge (Middle/Long) #4

9 AM

Running warm up/down (Road) 15:00 [2] 2.73 km (5:30 / km)

Warm up before the race

Stretching warm up/down 10:00 [0]

10 AM

Orienteering race 50:05 [4] *** 5.74 km (8:44 / km)
ahr:161 max:183 spiked:17/18c (injured)

Y2Y 2015 Middle Champs cum Ranking League (Middle/Long) #4 @輞井圍
ME Course: 3.6km, 18c, 150m
30C & Sunny - Start was delayed by 30min due to problems with control placement. I started out rather slow and cautious, but most mostly in control throughout. Speed wasn't ideal due to some hesitations and loose underfoot at places. Passed On Lap at #7, then caught up with Abdon at #13 picking the righthand route. But proceeded to make a mistake at #14 as I couldn't make sense between map and terrain. Next came disaster... while running at high speed on a paved path on the way to #15 and intently reading the map, I hit my head squared against a low hanging tree branch in the middle of the path! I was laid out on the ground for a moment, still conscious but afraid to move right away. Luckily, Abdon was running just behind me and checked on me immediately. My head hurt a ton, and my L-elbow was scraped up pretty bad, but with only a few controls to go, I tried to finish the race. It really helped that Abdon was around to take the bulk of the navigation as my mind wasn't quite right then.
Had my wounds treated at the Event Center and put some ice on the head. No much dizziness yet and no vomiting, just a big old knot on the head that hurts like hell! Probably sustained a mild concussion from the hit. It's the hardest and most unsuspected I've ever hit my head. No doubt will be resting for the next few days. Hopefully will get better soon.

Course A (ME) - Splits

Course B (WE, MO) - Splits

Saturday Oct 24, 2015 #

12 PM

Cycling 36:27 [2] 7.58 km (12.5 kph) +150m
shoes: Salomon Speed Cross 2 (black)

30C, Sunny - At the cycling track at Po Kong Village Road Park while doing a little research for my project.

Friday Oct 23, 2015 #

10 PM

Running (Mixed Pavement/Grass) 43:19 [2] 9.2 km (4:43 / km)
ahr:142 max:154 shoes: Asics GT-1000 (Special Edition

25C, 81%, hazy - Post-dinner recovery run from home to Runway Park and Kwun Tong Promenade. Lots of people out and about (fishing, night picnic, cycling, running, hanging out, etc.)

11 PM

X-Training hills (Stairs) 2:27 [3] +69m
ahr:146 max:161 shoes: Asics GT-1000 (Special Edition

Stairs home

Stretching warm up/down 10:00 [0]

Thursday Oct 22, 2015 #

7 PM

Running (Road) 15:52 [2] 2.88 km (5:31 / km) +32m 5:13 / km
ahr:134 max:157 shoes: NB RC900JR

Run from home to Hammer Hill (w/ pack) as warm up for Squad Physical Training

8 PM

Speed/Track intervals (Ladder) 39:58 [4] 8.81 km (4:32 / km)
ahr:152 max:179 shoes: NB RC900JR

Squad Physical Training @Hammer Hill
ladder intervals 400-800-1200-1600-1200-800-400m w/ 400m jogging recovery in-between. Siu Tung joined us from the 1.6k onwards, which led to faster than intended pacing for the rest of the run. Satisfied with the effort.

Splits:
1:22.75 (139/160) / 2:47.62 (136/160)
2:49.37 (156/168) / 2:49.37 (138/168)
4:19.02 (161/171) / 2:48.57 (142/171)
5:55.23 (161/170) / 2:50.55 (143/169)
4:13.54 (165/173) / 3:10.37 (140/173)
2:39.83 (165/177) / 3:02.84 (144/177)
1:09.10 (162/179)

Afterwards, Garmin says that my current VO2max is 61, which is a new high for the year. Not sure if I completely agree with it, but wonder if the relatively low HR for tonight's intervals have something to do with this?

Running warm up/down (Pavement) 12:58 [1] 1.58 km (8:12 / km) +40m 7:17 / km
ahr:117 max:127 shoes: NB RC900JR

cool down around outer perimeter of sportsground

Stretching warm up/down 10:00 [0]

9 PM

Strength (Circuit) 6:10 [2]
ahr:116 max:135 shoes: NB RC900JR

Wednesday Oct 21, 2015 #

7 AM

Running long (Mixed Road/Trail) 2:32:20 [2] 18.22 km (8:22 / km) +983m 6:35 / km
ahr:133 max:171 shoes: Salomon XT Wings 3

22C, clear - Chung Yeung Festival. Following the ancient tradition of hiking to higher places on this day, I went test running the KOTH Repulse Bay half marathon course with the XCC gang. Out for early 3hrs, including stoppages along the way while waiting on the others.

Stretching warm up/down 10:00 [0]

Tuesday Oct 20, 2015 #

7 PM

Running warm up/down (Track) 9:32 [2] 1.79 km (5:20 / km)
ahr:131 max:138 weight:57.6kg shoes: NB RC900JR

Running Clinic w/ Chan Kaho @SSP
warm up 4 laps

Running warm up/down (Form Drills) 10:00 [1]
shoes: NB RC900JR

Stretching warm up/down 5:00 [0]

8 PM

Speed/Track tempo 15:56 [3] 4.0 km (3:59 / km)
ahr:157 max:164 shoes: NB RC900JR

4km tempo run @4min/km

Splits:
1:35.27 (135/151)
1:34.67 (155/157)
1:35.73 (156/158)
1:34.28 (160/162)
1:36.56 (160/162)
1:34.53 (163/164)
1:37.24 (161/163)
1:34.69 (162/163)
1:37.19 (161/162)
1:35.90 (161/162)

Speed/Track intervals (1km) 13:22 [5] 4.0 km (3:21 / km)
ahr:166 max:183 shoes: NB RC900JR

4x 1km interval @3k pacing w/ walking 200m recovery @3min
Splits:
3:23.99 (162/174)
3:23.94 (164/176)
3:18.28 (167/179)
3:15.41 (171/183)

Running (Track) 9:21 [2] 0.6 km (15:35 / km)
ahr:129 max:179 shoes: NB RC900JR

Recovery in-between 1km intervals

Running warm up/down (Track) 9:15 [2] 1.06 km (8:44 / km)
ahr:118 max:123 shoes: NB RC900JR

Cool down jog

Stretching warm up/down 10:00 [0]

Monday Oct 19, 2015 #

6 PM

Running warm up/down (Road) 8:17 [2] 1.75 km (4:44 / km)
shoes: Mizuno Wave Precision 13

Jog from home to KLN Bay Sportsground to meet up with Carl.

Running (Road) 55:10 [2] 8.46 km (6:31 / km)
shoes: Mizuno Wave Precision 13

Easy run with Carl from KLN Bay Sportsground to Runway Park and back, chatting about Garmin watches as he's in the market for one.

8 PM

Running warm up/down (Road) 7:57 [2] 1.49 km (5:20 / km)
shoes: Mizuno Wave Precision 13

Jog back home from KLN Bay sportsground

Stretching warm up/down 10:00 [0]

X-Training hills (Stairs) 2:32 [3] +69m
shoes: Mizuno Wave Precision 13

Stairs home

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