Training Log Archive: hkleafIn the 7 days ending Feb 11, 2016:
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Thursday Feb 11, 2016 #
Running (Road) 15:19 [2] 2.98 km (5:08 / km) +38m 4:50 / km
ahr:137 max:161 shoes: NB MRC1600 (blue)
Running (Track) 3:59 [3] 0.8 km (4:59 / km)
ahr:150 max:164 shoes: NB MRC1600 (blue)
Running race (5km) 17:34 [5] 5.0 km (3:31 / km)
ahr:181 max:194 shoes: NB MRC1600 (blue)
18C, cloudy. With my legs finally feeling better today, I set the target of 1:25 per lap, and tried to hold it for as long as I can. Ran with Siu Tung the whole time. My pacing was erratic, where I would run too fast one lap and then slow down too much the next, fluctuating between 1:24 and 1:26. At least the average pace was right on target. Was breathing heavy and tiring quickly towards the end, but still able to put in a final push to finish with a decent time. Better than expected (fastest time in 10 months). Still a ways to go in improving my fitness to crack that elusive 17min though.
Splits:
0:42.23 (139/159)
1:26.01 (167/172)
1:24.01 (175/177) 1km@3:32.25
1:25.46 (178/178)
1:24.24 (180/181) 2km@7:05 (3:33)
1:25.95 (183/184)
1:23.95 (183/185)
1:25.47 (185/186) 3km@10:37.33 (7:05.08) (3:32)
1:25.20 (187/188)
1:24.06 (188/189) 4km@14:10 (7:05) (3:33)
1:25.28 (188/189)
1:24.29 (189/190)
1:18.26 (192/194) 5km@17:34.43 (6:57.10) (3:24)
Running warm up/down (Track) 20:50 [2] 2.94 km (7:05 / km)
ahr:138 max:175 shoes: NB MRC1600 (blue)
Stretching warm up/down 15:00 [0]
Wednesday Feb 10, 2016 #
Note
(rest day)
Tuesday Feb 9, 2016 #
Running (Mixed Trail/Pavement) 1:21:18 [2] 9.52 km (8:32 / km) +640m 6:23 / km
ahr:124 max:183 shoes: Salomon XT Wings 3
Early morning run with Iris, Aby, and Siu Tung. Started at Tseng Lan Shue. Followed Wilson Trail up to Tung Yeung Shan, then went exploring the trail to Kowloon Peak (Fei Ngo Shan). Very windy on the ridge, but the view was absolutely spectacular! From Kowloon's highest point, the entire kowloon peninsula lays before us. To the north, I can see the series of peaks and ridges that we ran on yesterday. It was just clear enough that we could even see the top of Tai Mo Shan in the distance! Found a trail down a spur to Jat's Incline and eventually back down to Ngau Chi Wan to finish the run. Legs are still sore, though getting better by the day. This run helped to loosen them up further. Out for 2:16, but stopped at various spots to take pictures.
Stretching warm up/down 10:00 [0]
Monday Feb 8, 2016 #
Running (Mixed Road/Trail) 2:00:12 [2] 11.28 km (10:39 / km) +713m 8:06 / km
ahr:127 max:187 shoes: Salomon XT Wings 3
Chinese New Year run w/ XCC gang. Started at Shatin Pass, climbed up to Lion Rock, ran Maclehose Trail to Taipo Road, then took a short route through part of Kam Shan to Kau Wah Keng.
Cool morning with super nice views at the top. Legs still quite sore, especially on the downhill portions, but did loosen up a bit in the second half of the run.
Stretching warm up/down 10:00 [0]
Note
Sunday Feb 7, 2016 #
Running (Mixed Pavement / Grass) 46:04 [2] 6.7 km (6:53 / km)
shoes: Asics GT-1000 (Special Edition
X-Training hills (Stairs) 2:30 [3] +69m
ahr:129 max:145 shoes: Asics GT-1000 (Special Edition
Stretching warm up/down 10:00 [0]
Saturday Feb 6, 2016 #
Running warm up/down (Pavement) 5:30 [2] 0.67 km (8:13 / km)
shoes: Salomon XT Wings 3
Running race (Mixed Trail/Pavement) 1:00:24 [5] 10.6 km (5:42 / km) +380m 4:50 / km
ahr:176 max:188 shoes: Salomon XT Wings 3
Course A, 10.6km, 380m
11C, 50%RH, sunny, breezy. One of the later starters on Course A. My target was to try finishing under 61min, so I pushed harder on all the climbs. This helped my catch up with most of the runners in front. At one point I was ~50m from catching Tsz Wai on the climb, but he was much faster on the downhill portions and quickly ran away from me. Once we hit the flat concrete path along the catchment channel, I knew I had to push the pace to close the gap again, but it was not meant to be today. The efforts on the earlier uphill portions had zapped my strength and I struggled to maintain even a 4min/km pace. Tsz Wai was nowhere in sight - running 3:40s/km pacing and pulling further away. Alas, I still managed to achieve my target time, but was a good 2min behind. A very tiring run, but satisfy with the effort and time. Nice to see Tsz Wai improving so much and doing well.
Splits:
1 - 3:43
2 - 2:45 (6:28)
3 - 17:44 (24:12) 亭
4 - 16:10 (40:22) 吉慶橋
5 - 18:03 (58:25)
F - 1:59 (60:24)
Running warm up/down (Pavement) 19:10 [2] 2.62 km (7:19 / km)
ahr:143 max:153 shoes: Salomon XT Wings 3
Stretching warm up/down 15:00 [0]
Friday Feb 5, 2016 #
Note
(rest day)