Training Log Archive: bealawIn the 7 days ending Jun 4, 2016:
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Thursday Jun 2, 2016 #
7 PM
Running warm up/down (warm up before training) 8:09 [3] 1.14 km (7:09 / km)
shoes: Nike Pegasus 32
not feeling energised today
Stretching warm up/down 10:00 [3]
shoes: Nike Pegasus 32
Same Routine
8 PM
Running hills (1minx13,2min rest) 39:00 [4] 5.12 km (7:37 / km) +82m 7:03 / km
shoes: Nike Pegasus 32
Training my weakness. Feeling exhausted but I saw improvement at later interval. I sweat a lot and drank a lot of water
9 PM
Core Exercises (Power Circuit) 21:24 [3]
shoes: Nike Pegasus 32
1min/ex. 2 sets
Plank with kicks
Side plank each side
banana boat
butt raise
Plank with kicks
Side plank each side
banana boat
butt raise
Stretching warm up/down 20:00 [2]
shoes: Nike Pegasus 32
Sunday May 29, 2016 #
3 PM
Running race (Cross Country) 1:24:35 [4] 8.36 km (10:07 / km) +440m 8:01 / km
slept:7.0 shoes: Inov8 X-Talon 190
First Cross Country Run Race in my life. It's whole new experience from orienteering. After mass start, everyone went out hard. The course started with down hill first. I was trying to keep my speed but I wasn't as fast as others.
I reached Chuen Long after 00:25:31. I drank a lot of water at the water station. Afterward, the up hill part of the course started. It started with some staircases in gentle slope, but I started to walk. (Argh I need to train up my strength)
I kept on climbing up and up and finally reached tai mo shan. I remember that was part of my middle/long ranking race's terrain. Then, It was exactly the same course. Although I was jogging so slow, I tried not to stop until I reached the second water station (01:16:02)
Then, it came to the down hill part again. I kept on rolling down hill despite I stopped to tie my shoe lace and managed to finish the 8.36 race with 84min. Phew It was tough.
Clearly showing that my endurance and strength are really weaknesses of mine
I reached Chuen Long after 00:25:31. I drank a lot of water at the water station. Afterward, the up hill part of the course started. It started with some staircases in gentle slope, but I started to walk. (Argh I need to train up my strength)
I kept on climbing up and up and finally reached tai mo shan. I remember that was part of my middle/long ranking race's terrain. Then, It was exactly the same course. Although I was jogging so slow, I tried not to stop until I reached the second water station (01:16:02)
Then, it came to the down hill part again. I kept on rolling down hill despite I stopped to tie my shoe lace and managed to finish the 8.36 race with 84min. Phew It was tough.
Clearly showing that my endurance and strength are really weaknesses of mine
9 PM
Note
My calf were so tight after the race and felt pain from them. I use my massage bar and massage it. bleh feeling tired today