Training Archive: orienteeringTimIn the 7 days ending 2007-06-30:
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Saturday Jun 30 | ||
| OL competition race (team competition) 21:58 [5]***** 2.19 km (10:02 / km) +30m 9:23 / km | |
| spiked:9/20c shoes: Mizuno | ||
| All China squad training camp (...?!)
"怡寶杯"深港定向越野精英賽(團隊賽) @ 中山公園 @ 1530 男子組 必到點4個+自由點16個 >1-42 3'14" >2-44 0'46" >3-54 4'59" >4-57 3'08" >5-55 1'39" >6-47 4'19" >7-33 0'37" >8-34 0'37" >9-100 2'23" >F 0'16" total: 21'58" [2.19km/30m/9cp] team result: 24'21" map: http://photo.xanga.com/orienteeringTim/46c00132424... | ||
Tuesday Jun 26 | ||
| running intervals (pacing intervals) 11:10 [4]2.38 km (4:42 / km) | |
| slept:3.0 shoes: New Balance RC135FR | ||
| JWOC2007 squad training (cancelled as thunderstrom signal)
pacing+LSD(JWOC team self training) @ Hammer Hill Road Sports Ground @ 1830 warm up[3laps(lane7/8)] 8'26" [1.35km] pacing intervals[lane3] >50paces tempo 0'36" >50paces slow 0'40" >100paces tempo 1'12" >100paces slow 1'15" >150paces tempo 1'49" >150paces slow 1'52" >100paces tempo 1'12" >100paces slow 1'14" >50paces tempo 0'36" >50paces slow 0'38" total: 11'10" [2.38km] LSD[6laps(lane7/8)] >1 2'08" >2 2'11" >3 2'10" >4 2'06" >5 2'04" >6 1'38" total: 12'20" [2.7km] total: 31'56" [6.43km] very hapi and much fun... although under heavy rain... last training before JWOC team go... gd luck... | ||
| running (LSD) 12:20 [4]2.7 km (4:34 / km) | |
| shoes: New Balance RC135FR | ||
| running warm up/down 8:26 [3]1.35 km (6:15 / km) | |
| shoes: New Balance RC135FR | ||
Sunday Jun 24 | ||
| running (Olypmic Day Run) 25:50 [4]4.5 km (5:44 / km) | |
| slept:4.0 shoes: New Balance RC135FR | ||
| JWOC2007 squad training
Olympic Day Run @ Wan Chai Sports Ground total: 25'51" [4.5km] very hea as LSD... | ||
| technical tempo (park OL (chasing)) 22:31 [4]** 2.35 km (9:35 / km) | |
| spiked:15/30c shoes: New Balance RC135FR | ||
| JWOC self-add-on training
park OL training @ Kowloon Park park OL chasing [x-c course(2.35km/15+15cp)] 22'31" [2.35km] | ||