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Training Log Archive: bealaw

In the 7 days ending May 14, 2016:

activity

time

miles

Running

3:25:58

13.12

(15:42)

21.11

(9:45)

344

Orienteering

2:20:25

4.34

(32:20)

6.99

(20:05)

126

38c

Core Exercises

50:00

Total

6:36:23

17.46

28.1

470

38c

averages - weight:55.1kg

2:06

0:00

» now

Saturday May 14, 2016 #

8 AM

Running warm up/down (Warm up before training ) 8:45 [3] 1.06 km (8:15 / km)

Felt exhausted already.

9 AM

Running hills (Cross Country) 1:21:02 [3] 6.46 km (12:33 / km) +344m 9:54 / km
shoes: Inov8 X-Talon 212

Really weak in endurance and strength (esp quad and hamstring)
I was even slower than last Sept

Friday May 13, 2016 #

Note
(rest day)

Had piano lesson in the morning.
And revised the rest of the day

Thursday May 12, 2016 #

7 PM

Running warm up/down (Warm up before training ) 7:17 [3] 1.13 km (6:27 / km)
shoes: Nike Pegasus 32

Felt a bit exhausted.

8 PM

Core Exercises (HIIT) 30:00 [5]

Feeling tired but still bearable

9 PM

Running intervals (200x6) 18:54 [5] 2.32 km (8:09 / km)
shoes: Nike Pegasus 32

lucky that I managed to maintain my speed. I was even faster than last time running this set of interval. Probably with help of Brenda. feeling exhausted after each 200m but managed to recover within walking 100m

44" 41" 38" 40" 40" 40"

Running intervals (800x3) 28:04 [4] 3.84 km (7:19 / km)
weight:55.1kg shoes: Nike Pegasus 32

I felt pain from my ankle in the first attempt. I stopped immediately and rested for awhile. Then, I made a second attempt. I couldn't speed up in the first 2 rounds. I tried to think this as 5km test and started the last one.

1'59" + 1'57" = 3'56"
1'54" + 2' = 3'54"
1'43" + 1'53" = 3'36"

Running warm up/down (Cool down) 3:57 [3] 0.42 km (9:24 / km)
shoes: Nike Pegasus 32

so tired.

Wednesday May 11, 2016 #

5 PM

Orienteering (Sprint ) 14:20 [3] ** 1.82 km (7:53 / km)
38c shoes: Nike Pegasus 32

World Orienteering Day - Sprint Event!
Should be faster but the punching system took me so long in each control.
no Si today

Tuesday May 10, 2016 #

7 PM

Running warm up/down (Warm up before training ) 8:39 [3] 1.1 km (7:52 / km)
shoes: Nike Pegasus 32

feeling okay. no pain from ankle

Core Exercises (Power Circuit) 20:00 [4]
shoes: Nike Pegasus 32

As usual.
Had difficulties when doing calf raise and hopping with right leg.
This indicates my ankle strength ain't strong enough

8 PM

Running intervals (Shuttle Run Relay 70x10x5) 49:20 [5] 4.78 km (10:19 / km)
shoes: Nike Pegasus 32

I paired up with Lucy. Glad that I still had the speed.
super exhausted.

1: 20" 21" 23" 21" 23" 25" 24" 26" 25" 24"
2: 25" 24" 27" 24" 27" 24" 27" 27" 28" 28"
3. 27" 26" 26" 28" 28" 27" 26" 29" 26" 27"
4. 24" 26" 28" 28" 25" 24" 24" 25" 27" 26"
5. 25" 26" 27" 23" 25" 26" 25" 25" 26" 22"

Monday May 9, 2016 #

Note
(rest day)

Exam Day.

Sunday May 8, 2016 #

Orienteering 2:06:05 [4] 5.17 km (24:23 / km) +126m 21:44 / km
shoes: Inov8 X-Talon 212

First Training after 3 week of rest from injury.
Feeling that I was a piece of shit.

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