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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bpyan

In the 7 days ending Jul 4, 2009:

activity # timemileskm+m
  running3 2:24:17 14.73(9:48) 23.7(6:05)
  Orienteering1 25:11 2.49(10:08) 4.0(6:18)36c
  Total3 2:49:28 17.21(9:51) 27.7(6:07)36c
averages - sleep:5

» now

Saturday Jul 4, 2009 #

running warm up/down 5:00 [2] 1.0 km (5:00 / km)

small warm up back and forth on a 50m length space.....for the Y2Y sprint relay

Orienteering race (sprint) 25:11 [5] *** 4.0 km (6:18 / km)
36c slept:3.0

Y2Y 2 person 4 leg sprint relay at Victoria Park, teaming with Gerald
a fun competition organized by 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)

cool down run on big lap of victoria park with gerald and charmaine

Friday Jul 3, 2009 #

running tempo (recovery run) 35:00 [3] 6.0 km (5:50 / km)

Had a run around the Stadium loop with Gerald...for 5 some to and from extras....
was slow and tired, it was hot and wet...and i couldnt push my legs much at very slow jog...

Thursday Jul 2, 2009 #

running warm up/down 27:00 [2] 6.0 km (4:30 / km)

Just returned from Seattle and arrived in HK the night before...didn't manage to get much sleep...and woke up early too..did some studies the whole day before heading to Hammer Hill to join the gang for some running drills....went late and missed the hill running stayed on the tracks...

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)

joined the running club....and was shocked to hear that they were going to 13 800 intervals.....i tried to do as much as i could...
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)

Spot Gerald for his last lap of his 800 intervals....
i actually felt very comfortable running the 400m..

running warm up/down 5:00 [3] 0.8 km (6:15 / km)

cool down run for 2 laps...

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