Training Log Archive: pereira661In the 7 days ending Jun 23, 2007:
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Saturday Jun 23, 2007 #
orienteering 1:45:00 [3] 4.0 km (26:15 / km) +200m 21:00 / km
shoes: vj integrator
squad training @ lo tsai shek
the original course: 6.5km/380m
however, i dun know where the 4th and 6th control was!!
finally i gave in after control 11.
~1'45
very disappointed
a very hot day
the original course: 6.5km/380m
however, i dun know where the 4th and 6th control was!!
finally i gave in after control 11.
~1'45
very disappointed
a very hot day
Thursday Jun 21, 2007 #
running 28:00 [4] 5.1 mi (5:29 / mi) +50m 5:20 / mi
shoes: mizuno
squad training @ morse park
20 sets 45''15''
10 sets chocolate hill 250m@
20 sets 45''15''
10 sets chocolate hill 250m@
running warm up/down 15:00 [1] 2.4 km (6:15 / km)
shoes: mizuno
circuit 20:00 [3]
Tuesday Jun 19, 2007 #
orienteering 1:25:00 [3] 5.8 km (14:39 / km) +300m 11:39 / km
shoes: vj integrator
squad training @ ngau niu
~500m warm up with inclination
1. middle course in pairs, shadowing 2.5km 43'
2. brown map 2.8km 35'
~500m warm up with inclination
1. middle course in pairs, shadowing 2.5km 43'
2. brown map 2.8km 35'
Sunday Jun 17, 2007 #
orienteering 53:00 [3] 7.0 km (7:34 / km)
shoes: mizuno
sprint training in tin shui wai park
organized by sam choi
a course 600m
a very short course with many controls and turnings, very good for warming up but i made a lot of mistakes.
7'05
c course 1.9km
the longest course of the day. the wonderful course setting made the park much more interesting than last year's hk champ. 13'08
b course 1.0km
a shorter course covering the other side of the park mainly. another well-set course with a lot of fun.
7'47
losing almost 1 minutes to the leaders in both courses b and c. that's too much for a sprint course. maybe this is becoz of lacking in speed after a long week.
helped in collecting the controls in the far side of the park. ~1.3km
warm up and down for 5 lane 8s
it seems that i hv lost my map.
finally i hv completed my LONG week. in the following ones i will sacrifice some miles for speed.
organized by sam choi
a course 600m
a very short course with many controls and turnings, very good for warming up but i made a lot of mistakes.
7'05
c course 1.9km
the longest course of the day. the wonderful course setting made the park much more interesting than last year's hk champ. 13'08
b course 1.0km
a shorter course covering the other side of the park mainly. another well-set course with a lot of fun.
7'47
losing almost 1 minutes to the leaders in both courses b and c. that's too much for a sprint course. maybe this is becoz of lacking in speed after a long week.
helped in collecting the controls in the far side of the park. ~1.3km
warm up and down for 5 lane 8s
it seems that i hv lost my map.
finally i hv completed my LONG week. in the following ones i will sacrifice some miles for speed.