Training Log Archive: hkleaf

Event: WMOC 2016
 

Squad Physical Training @Hammer Hill SG
warm up 4 laps. Light pain in L-groin, slightly better after warming up.

agility exercises and circuit training.

intervals
2x 800m (w/ 400m jogging recovery)
3x 400m (w/ 200m jogging recovery)
4x 200m (w/ 100m walking recovery)

Night run from home. Only 26C with a nice breeze. So refreshing after having to race in 34C and sunny conditions this past week.
Picked a different route to check out new constructions in Lei Yue Mun and the Anderson Road Development. Many pokemon players out and about everywhere.

KHH to HKG
Travel back to Hong Kong was delayed by strong Typhoon Nida making landfall very close to Hong Kong. All flights were cancelled from afternoon of Aug. 1 to around 1pm on Aug. 2. Our morning flight out of Kaohsiung was also cancelled, but luckily the airline rescheduled us on an afternoon flight, which ended up delaying our return for only ~3hrs. Everyone made home safely.

AsOC Sprint Relay @National Chiayi University, Chiayi, Taiwan
warm up before race

Dynamic stretches and form drills

AsOC Sprint Relay @National Chiayi University, Chiayi, Taiwan
Elite M (BA): 2.7km, 14c, 20m (ISSOM 1:5000, 2m)

I ran 2nd leg in HK Team 1 with Iris, Tsz Wai, and Heidi. It was overcast with light drizzle at times, so the ground was a bit slippery at places but the temperature was much more pleasant. Iris started well and stayed close enough with the leaders at the changeover. This gave me extra motivation and an actual target to chase throughout my course. I didn't have an optimal route going to #1, but I tried to make up for it with my pacing. Got Kin Wai in sight on the way to #2, caught up to him at #4, and we set our sights on Kazakhstan just in front. He either made a mistake or had a different fork to #8, because I saw him going the opposite direction and never saw him after that. On the way to #10 (spectator), caught up and passed Taiwan and maybe Japan (not sure if he was 21E or 20E). Now I set my sight on China who was maybe a couple hundred meters ahead. He was too fast for me to catch, but I at least brought our team into the 2nd position for Tsz Wai who maintained it for Heidi's leg. Taiwan and Kazakhstan were in hot pursuit of Heidi. Taiwan caught up quickly with better route choice to #1. But Heidi sped up after the spectator control and came back to finish in 2nd place, just 23s behind China! Turned out Taiwan's 3rd leg runner had MP, but it was very exciting to watch the race unfold, and so exciting to see the team perform well, avenging our own MP two years ago in Kazakhstan.

For myself, this was one of the smoother races where I felt in control the whole time. Once again, the lack of forking (only 2 forked control for the guys!) made it easier on the navigation. I am just glad that my legs held up well enough and let me perform my best. My L-groin has felt strained/fatigued since the sprint race 4 days ago.

cool down after sprint relay conclusion.

Got a M21 map and ran part of the course as cool down after the regular competitors have started.