Training Log Archive: bpyanIn the 31 days ending Jul 31, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||
|
|
|
|
| |||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||
Thursday Jul 9, 2009 #
running warm up/down 13:00 [2] 2.4 km (5:25 / km)
slept:6.0
6 laps warm up...
running hills 35:15 [4] 3.16 mi (11:09 / mi) +442m 7:47 / mi
I could not stretch my leg at all....and i was crawling up slowly...
awesome view at the top though
running hills 40:29 [3] 3.55 mi (11:24 / mi)
it was painful running/jogging down on the road....and i really dont know how to go down without thinking that my knees will break any time...
running intervals 12:13 [5] 2.4 km (5:05 / km)
i only managed to do 3 after running the hills...
it was necessary for me to stretch my legs a bit after hving the intense hill climbing...
2'56>(1'32 rest)>2'58>(2'04 rest)>2'41
running warm up/down 2:30 [3] 0.4 km (6:15 / km)
Tuesday Jul 7, 2009 #
running long 1:05:40 [4] 14.4 km (4:34 / km)
slept:7.0
hot and wet...
per 2 laps:
10'26>10'37>10'50>11'09>11'30>11'05
got slower and pretty tired after 6th lap...
running warm up/down 5:00 [2] 0.8 km (6:15 / km)
Saturday Jul 4, 2009 #
running warm up/down 5:00 [2] 1.0 km (5:00 / km)
Orienteering race (sprint) 25:11 [5] *** 4.0 km (6:18 / km)
36c slept:3.0
a fun competition organized by Chiu....map wasn't with high quality so we spent a lot of time standing and trying to figure out where controls were drawn on the map and what is actually on the map...but the course overall was fun
I ran the 1st and 3rd leg, Gerald ran the 2nd and 4th leg
12'44 for 1st leg, 2.1k
12'46 for 2nd leg, 2.0k
12'27 for 3rd leg, 1.9k
12'30 for 4th leg, 1.8k
Total: 50'27...we won by quite a margin...
I think there could be millions of ways I could have done better in each leg...but I would also agreed that I did my best decision during the course...I tried pushing, and it worked for a little bit
I am still not fast enough physically, and my map reading is still very unsmooth...
running warm up/down 11:00 [2] 1.5 km (7:20 / km)
Friday Jul 3, 2009 #
running tempo (recovery run) 35:00 [3] 6.0 km (5:50 / km)
slept:10.0
was slow and tired, it was hot and wet...and i couldnt push my legs much at all....so very slow jog...
Thursday Jul 2, 2009 #
running warm up/down 27:00 [2] 6.0 km (4:30 / km)
slept:2.0
did a slow warm up run...which kept going and going...and i did 15 laps in total afterall...while waiting for the running club ppl to start their drills
running intervals (800) 1:00:00 [5] 8.0 km (7:30 / km)
800m intervals (5min run+ rest) x7, big rest of 10min, 800m intervals (5min run +rest) x3 (couldn't survive the last 3 afterwards)
2'58>2'52>2'55>2'58>2'59>3'00>2'47>2'58>3'05>2'54 (ended the 7th and 10th with max-out sprints)
my legs got so soft and powerless afterwards...-.-
running tempo 1:17 [4] 0.4 km (3:12 / km)
i actually felt very comfortable running the 400m..
running warm up/down 5:00 [3] 0.8 km (6:15 / km)