Training Log Archive: hkleafIn the 7 days ending Jan 10, 2016:
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Sunday Jan 10, 2016 #
Note
Orienteering 1:13:34 [3] *** 5.0 km (14:43 / km) +400m 10:31 / km
ahr:139 max:168 spiked:17/20c shoes: Inov-8 Mudclaw 270
Brown Course: 5.2km, 20c, 310m
Ran as guest for the squad technical training. Wasn't going to run due to some family matters, but things cleared up just in time so I made the start only a few minutes late. Legs not feeling very fresh, and mind not very focused at times.
On the few route-choice legs, #2, #6, & #8, I chose to go straight instead of around, which turned out to be slower. The vegetation mapping is in need of an update.
Running warm up/down (Pavement) 7:49 [2] 1.06 km (7:22 / km) +50m 5:58 / km
ahr:130 max:146 shoes: Inov-8 Mudclaw 270
Stretching warm up/down 5:00 [0]
Saturday Jan 9, 2016 #
Note
Running (Mixed Trail/Pavement) 58:49 [3] 8.48 km (6:56 / km) +419m 5:34 / km
ahr:153 max:168 shoes: Salomon XT Wings 3
Relatively cool morning, with RH ~65% - nice running conditions made for a pleasant run. I kept a steady, relaxed effort and still manage the course in under an hour. It won't be so nice in April though when we will be doing our selection tests.
Running warm up/down (Mixed Trail/Pavement) 10:33 [2] 1.3 km (8:07 / km) +31m 7:15 / km
ahr:137 max:153 shoes: Salomon XT Wings 3
Stretching warm up/down 10:00 [0]
Thursday Jan 7, 2016 #
Running warm up/down (Road) 16:05 [2] 2.9 km (5:33 / km)
ahr:143 max:172 shoes: NB 1061
Speed/Track intervals (Ladder) 21:16 [5] 6.4 km (3:19 / km)
ahr:158 max:187 shoes: NB 1061
400-800-1200-1600-1200-800-400m (w/ 400m jogging recovery inbetween)
Ran with Siu Tung, who helped to push and maintain the fast pace.
Splits:
1:16.03 (138/160) / 3:00.70 (133/160)
2:42.75 (161/171) / 2:40.80 (140/171)
4:08.77 (167/178) / 3:00.82 (143/177)
5:22.91 (174/184) / 3:04.68 (149/184)
3:59.18 (175/187) / 2:54.07 (156/185)
2:35.76 (176/185) / 3:25.96 (151/185)
1:10.77 (163/182)
Running (Track) 18:07 [2] 2.4 km (7:33 / km)
ahr:145 max:185 shoes: NB 1061
Running warm up/down (Track) 17:03 [1] 2.05 km (8:19 / km)
ahr:129 max:171 shoes: NB 1061
Stretching warm up/down 10:00 [0]
Wednesday Jan 6, 2016 #
Running (Mixed Pavement/Grass) 36:54 [2] 7.6 km (4:51 / km)
ahr:135 max:151 shoes: Asics GT-1000 (Special Edition
Post-dinner recovery run to Runway Park and back. Checked out the carnival that is going on next to the Cruise Terminal, but there were only a handful of patrons. Lots of people out running and cycling.
Stretching warm up/down 15:00 [0]
Tuesday Jan 5, 2016 #
Running warm up/down (Track) 4:51 [2] 0.88 km (5:31 / km)
ahr:111 max:121 shoes: NB RC900JR
warm up
Speed/Track tempo (Track) 17:08 [3] 4.0 km (4:17 / km)
ahr:150 max:167 shoes: NB RC900JR
Speed/Track intervals (400s) 44:19 [4] 10.14 km (4:22 / km)
ahr:167 max:187 shoes: NB RC900JR
20x 400m (w/ 100m jogging recovery)
Spilts:
89.47 (132/160) / 48.10 (152/159)
89.82 (156/166) / 45.01 (162/166)
88.43 (164/173) / 51.14 (163/173)
90.26 (162/172) / 43.87 (167/172)
91.55 (163/168) / 41.26 (163/168)
90.40 (164/172) / 44.20 (166/172)
89.06 (163/171) / 50.76 (163/171)
89.94 (161/172) / 49.43 (164/172)
89.47 (162/171) / 51.06 (166/172)
89.06 (164/174) / 42.64 (168/174)
89.47 (167/173) / 43.94 (166/171)
90.44 (164/175) / 41.18 (171/174)
84.89 (169/178) / 45.86 (173/178)
88.01 (172/176) / 40.92 (173/177)
77.21 (170/176) / 35.96 (175/177)
83.51 (175/180) / 44.17 (175/180)
83.57 (175/182) / 45.68 (177/181)
81.67 (176/182) / 48.46 (177/182)
80.61 (177/183) / 50.81 (179/183)
77.29 (180/187) / 49.48 (182/187)
Running warm up/down (Track) 4:58 [1] 0.65 km (7:38 / km)
ahr:133 max:138 shoes: NB RC900JR
Strength (Plyometrics) 10:00 [3]
shoes: NB RC900JR
Stretching warm up/down 5:00 [0]
Monday Jan 4, 2016 #
Note
(rest day)