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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Jan 4, 2016:

activity # timemileskm+m
  Running5 3:59:03 19.77(12:06) 31.81(7:31) 1270
  Orienteering1 1:49:51 4.97(22:06) 8.0(13:44) 55517 /20c85%
  Speed/Track1 47:45 7.71(6:12) 12.4(3:51)
  Stretching4 30:00
  Total5 7:06:39 32.44 52.21 182517 /20c85%
  [1-5]5 6:36:39

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TuWeThFrSaSuMo

Monday Jan 4, 2016 #

7 PM

Note
(rest day)

Squad Meeting 7-9p@Olympic House

Sunday Jan 3, 2016 #

Event: Hong Kong Annual Orienteering Championships (Long Distance)
 
10 AM

Running warm up/down (Road) 10:00 [1] 0.8 km (12:30 / km)

Warm up to Start

Orienteering race 1:49:51 [3] *** 8.0 km (13:44 / km) +555m 10:12 / km
spiked:17/20c

HK Annual Long Distance Championship - Pai Tau Hang, Shatin
ME Course: 8km, 20c, 555m (ISOM 1:10000)
all results voided due to misplaced control
C • misplaced.. 3

Stretching warm up/down 10:00 [0]


ME - Splits

Saturday Jan 2, 2016 #

Note
(rest day)

Rest day. Spending the day with family as Mom and Dad are back from Taiwan. Legs quite sore from yesterday's effort.

Friday Jan 1, 2016 #

9 AM

Running race (Mixed Road/Trail) 2:40:40 [5] 24.17 km (6:39 / km) +1259m 5:16 / km
ahr:169 max:185 shoes: Salomon XT Wings 3

New Year NE Mountain Race 2016
Did the shorter course which was supposed to be 20km, ended up being 24+km! Finished 3rd overall and 1st in my age class.

Running warm up/down (Road) 20:47 [1] 1.69 km (12:18 / km) +11m 11:55 / km
ahr:125 max:132 shoes: Salomon XT Wings 3

Cool down afterwards

Stretching warm up/down 10:00 [0]

Thursday Dec 31, 2015 #

Event: China Orienteering Open 2015 (Stage 5)
 

Note
(rest day)

Wednesday Dec 30, 2015 #

Note
(rest day)

Tuesday Dec 29, 2015 #

7 PM

Running warm up/down (Track) 11:43 [2] 1.82 km (6:26 / km)
ahr:143 max:169 shoes: NB RC900JR

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

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

Stretching warm up/down 5:00 [0]

8 PM

Speed/Track intervals (2800s) 33:31 [3] 8.4 km (3:59 / km)
ahr:163 max:177 shoes: NB RC900JR

Long Intervals
3x 2.8km @half marathon pace (4:00/km) w/ 3min rest

Splits:
11:11.63 (157/171)
11:10.60 (166/174)
11:09.01 (167/176)

Running (Track) 3:18 [1] 0.44 km (7:30 / km)
ahr:124 max:128 shoes: NB RC900JR

recovery lap between sets

Speed/Track intervals (400s) 14:14 [4] 4.0 km (3:34 / km)
ahr:156 max:184 shoes: NB RC900JR

10x 400m intervals on ~3min cycles
Splits:
92.51 (149/161) / 80.96 (142/161)
88.68 (157/171) / 86.40 (148/172)
86.76 (159/174) / 81.70 (153/174)
88.71 (160/174) / 81.29 (151/173)
87.35 (161/175) / 84.53 (151/174)
86.65 (162/177) / 90.02 (152/177)
86.10 (161/175) / 82.84 (151/175)
84.76 (161/174) / 80.14 (151/174)
79.06 (164/181) / 87.06 (160/181)
73.75 (170/184)

Running (Track) 12:35 [1] 0.96 km (13:06 / km)
ahr:151 max:181 shoes: NB RC900JR

Recovery between 400s
9 PM

Running warm up/down (Track) 10:00 [1] 1.33 km (7:31 / km)
ahr:127 max:139 shoes: NB RC900JR

Cool down

Stretching warm up/down 5:00 [0]

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