Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Nov 28, 2015:

activity	#	time	miles		km		+m
Orienteering	2	3:13:32	23.48	(8:15)	37.78	(5:07)	575	33 /	40c	82%
Running	4	52:45	456.69	(7)	734.97	(4)
Speed/Track	1	36:34	5.97	(6:08)	9.6	(3:49)
Stretching	4	30:00
Total	5	5:12:51	486.13		782.35		575	33 /	40c	82%
[1-5]	5	4:42:51

3:03

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Saturday Nov 28, 2015 #

Note

黑夜見黎明慈善城市定向賽 (From Darkness to Sunrise City Orienteering Competition)

10 PM

Orienteering race (City) 2:43:12 [5] ** 33.0 km (4:57 / km) +500m 4:36 / km
ahr:168 max:180 spiked:17/20c shoes: Mizuno Wave Precision 13

From Darkness to Sunrise City Orienteering Race
Teamed with Aby in the Men's Elite 32-km course. Tough long run, with signs of fatigue and cramping near the end. Lucky to beat CH Leung's team by a few minutes.

Running warm up/down 10:00 [1] 730.0 km (1 / km)
shoes: Mizuno Wave Precision 13

Stretching warm up/down 10:00 [0]

A: Elite - Splits

Thursday Nov 26, 2015 #

Note
(sick)

Either really bad sinus, or catching a cold with the changing weather. No training today.

Tuesday Nov 24, 2015 #

7 PM

Running warm up/down (Track) 5:05 [1] 0.89 km (5:43 / km)
ahr:106 max:118 shoes: NB RC900JR

Running Clinic w/ Chan Kaho @SSP Sportsground
warm up

Stretching warm up/down 5:00 [0]

Running (Form Drills) 10:00 [1] 0.6 km (16:40 / km)
shoes: NB RC900JR

8 PM

Speed/Track intervals (1200m) 36:34 [4] 9.6 km (3:49 / km)
ahr:159 max:182 shoes: NB RC900JR

8x 1200m Intervals @6min cycle (increasing pace every 2 sets)
Splits:
4:46.19 (144/158) / 1:13.69 (137/158)
4:47.66 (153/163) / 1:12.47 (140/162)
4:46.21 (153/162) / 1:13.31 (139/162)
4:45.45 (155/165) / 1:15.18 (141/163)
4:33.22 (161/169) / 1:27.62 (142/169)
4:30.53 (161/172) / 1:29.28 (143/172)
4:13.65 (170/180) / 1:46.34 (146/178)
4:08.46 (173/182)

Running (Track) 9:38 [1] 0.51 km (18:53 / km)
ahr:141 max:178 shoes: NB RC900JR

Walking recovery between 1200s

Running warm up/down (Track) 8:02 [1] 0.97 km (8:17 / km)
ahr:120 max:125 shoes: NB RC900JR

Cool down

Stretching warm up/down 5:00 [0]

Monday Nov 23, 2015 #

Note
(rest day)

Getting busy at school with end of term fast approaching.

Sunday Nov 22, 2015 #

Note

Y2Y 2015 Sprint Champ @Cheung Chau

10 AM

Running warm up/down (Pavement) 10:00 [2] 2.0 km (5:00 / km)
shoes: Mizuno Wave Ronin 2

Warm up before race

Stretching warm up/down 10:00 [0]

11 AM

Orienteering race (Sprint) 30:20 [5] **** 4.78 km (6:21 / km) +75m 5:53 / km
ahr:162 max:184 spiked:16/20c shoes: Mizuno Wave Ronin 2

Y2Y Sprint Championships @Cheung Chau
ME/MO Course: 3.3km, 19c (ISSOM 1:4000, 1.5m)

Had a pretty bad mistake to #1, getting disoriented through the village. Settled down afterwards and ran decently until #9, which I found without losing much time, but think I might have ran through a forbidden area unintentionally. Had a small hesitation while looking for #13, and then slow in deciding whether to take left or right option to #14. Caught up to and passed a couple earlier starters in the next few controls, but proceeded to go from #17 to #8!!! The center of circle on #18 is a bit ambiguous, misleading a few of us to think that it's at the end of a narrow alley, which looked blocked off on my approach. I instinctively went around and luckily found the control to be on that side of the fence.
Not a great run by any means, but due to the lack of competition, still managed a 1st place finish.

ME/MO - Splits

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