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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Nov 15, 2015:

activity # timemileskm+m
  Running2 1:43:44 9.63(10:47) 15.49(6:42) 540
  Orienteering1 1:00:09 4.96(12:08) 7.98(7:32) 3005 /12c41%
  Speed/Track1 36:09 4.97(7:16) 8.0(4:31)
  Stretching3 25:00
  Total3 3:45:02 19.55 31.47 8405 /12c41%
  [1-5]3 3:20:02

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Sunday Nov 15, 2015 #

Note

Colour-coded Event @Aberdeen Country Park
11 AM

Orienteering race 1:00:09 [4] *** 7.98 km (7:32 / km) +300m 6:21 / km
ahr:166 max:186 spiked:5/12c shoes: Inov-8 Mudclaw 270

Colour-coded Event @Aberdeen Country Park
Brown Course: 7.5km, 12c, 210m (ISOM 1:10000, 5m 2015)
It's one of those races where my head just wasn't in the game. Made some sort of mistakes at 7 of the 12 controls and came in 1.3x bebind the winner (YTW). Not a good day at all.

Stretching warm up/down 5:00 [0]


Brown - Splits

Saturday Nov 14, 2015 #

9 AM

Note

Squad XC Run @Pak Shek Kiu

Running (Mixed Trail/Pavement) 1:13:00 [3] 10.62 km (6:52 / km) +500m 5:34 / km
ahr:158 max:177 shoes: Salomon XT Wings 3

Squad XC Run @Tai Lam
Head was feeling a bit woozy, so took it easier today.

Running warm up/down (Pavement) 5:24 [2] 0.67 km (8:04 / km)
ahr:133 max:141 shoes: Salomon XT Wings 3

Cool down jog afterwards

Stretching warm up/down 10:00 [0]

Friday Nov 13, 2015 #

Note
(sick) (rest day)

Migraine headache all day

Thursday Nov 12, 2015 #

8 PM

Running 15:04 [3] 2.85 km (5:17 / km) +40m 4:56 / km
ahr:160 max:202 shoes: NB RC900JR

Run from home (with pack) to Hammer Hill for Squad training.
HR data looks suspicious - it was hovering around 200 for the first 3min of the run.

Speed/Track tempo 15:37 [4] 4.0 km (3:54 / km)
ahr:169 max:177 shoes: NB RC900JR

Supposed to be 4.8km tempo run, but guess I miscounted the laps and just ran 4km instead.

Splits:
1:36.24 (142/160)
1:34.49 (163/167)
1:34.27 (169/170)
1:34.95 (171/173)
1:33.07 (169/172)
1:33.29 (173/175)
1:32.84 (174/175)
1:32.51 (175/176)
1:33.73 (175/176)
1:31.69 (176/177)

First training in a while, so feeling quite out of shape.

Speed/Track intervals (200s) 20:32 [5] 4.0 km (5:08 / km)
ahr:165 max:185 shoes: NB RC900JR

10 x 200m (w/ 200m jogging recovery)

34.37 (120/139) / 1:33.54 (152/160)
35.47 (159/175) / 1:24.51 (165/176)
35.97 (162/176) / 1:26.86 (165/178)
35.35 (161/174) / 1:22.58 (166/178)
34.20 (165/179) / 1:28.18 (168/180)
34.28 (166/180) / 1:29.01 (168/181)
33.36 (166/180) / 1:24.84 (172/182)
34.19 (170/181) / 1:28.73 (171/183)
33.45 (170/182) / 1:32.26 (173/185)
33.58 (171/183) / 1:37.52 (171/184)

Running warm up/down (Track) 10:16 [2] 1.35 km (7:36 / km)
ahr:136 max:140 shoes: NB RC900JR

Cool down 3 laps.

Stretching warm up/down 10:00 [0]

Wednesday Nov 11, 2015 #

Note
(injured) (rest day)

Finished with medication. Still some itchiness, but should be no problem to resume training. Taking another day due to school work.

Tuesday Nov 10, 2015 #

Note
(injured) (rest day)

Another rest day. Pain subsided, but very itchy! >_<

Monday Nov 9, 2015 #

Note
(injured) (rest day)

Resting from the hornet stings, still painful.

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