Training Archive: siswslscsfsIn the 31 days ending 2008-07-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||||||
Wednesday Jul 30 | ||
| Orienteering race 1:00:22 [5] **** 4.8 km (12:35 / km) +290m 9:40 / km | |
| spiked:17/17c shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Onsu
11:00am APOC 2008 Relay M21 2nd leg B course 4.8km 290 climb c17 1:00'22" Fastest runner of my course - Ivan - 52'47" Heavy rain again, and my responsibility was finsih the course without mistakes, and, of course, I did it. It's funny that my opponent was a mixed team of Australian (ME, WE and M70) runnersss. | ||
Tuesday Jul 29 | ||
| Orienteering race 1:13:46 [5] ***** 2.9 km (25:26 / km) +190m 19:10 / km | |
| spiked:15/15c shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Dobongsan
10:00am APOC 2008 Middle Distance M21 2.9km 190m climb c15 1:13'46" 1st - 1:01'09" - Choy Kwok Wai 2nd - 1:01'26" 3rd - 1:01'35" - Cheung Chi Ko Shit...I'm the 4th one even I played like a shit... Very depressed... I took Chung Tsai's word in my ears but not in my heart... I deserved this result...... | ||
Sunday Jul 27 | ||
| Orienteering race 1:55:41 [5] ***** 6.9 km (16:46 / km) +410m 12:56 / km | |
| spiked:13/13c shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Surisan
9:30am APOC 2008 Long Distance M21 6.9km 410 climb c13 1:55'41" 1st - Cheung Chi Ko - 1:52'40" Ever good performance since became senior Although I'm the 1st runner-up, but I knew whose performance was better. Hope I could keep this stable performance in the coming yrsssss. | ||
Saturday Jul 26 | ||
| Orienteering race 26:31 [5] **** 2.8 km (9:28 / km) +70m 8:25 / km | |
| spiked:20/20c shoes: New Balance COM570BWS | ||
| Orienteering @ Korea Olympic Park
2:00pm APOC 2008 Sprint Event M21 2.8km 70m climb c20 26'31" The most fxxkable sprint race I ever had... Felt hopeless after the race... However, I learnt a lot from my seniors. "Wt's the most important thing in orienteering?" A very good lesson for me. Thanks all. 1. Cao Bin - 17'25" 2. Zhang Shao Hua - 19'27" 3. Cheung Chi Ko - 20'21" . . 6. Tam Wing Chung - 26'31" | ||
Friday Jul 25 | ||
| Running 18:00 [3] 3 km (6:00 / km) | |
| shoes: New Balance COM570BWS | ||
| Running @ Seoul Nam Shan
7:00am Morning Run ~18mins ~3km Nothing special... | ||
Thursday Jul 24 | ||
| Running 28:00 [4] 5 km (5:36 / km) | |
| shoes: New Balance COM570BWS | ||
| Running @ Seoul Nam Shan
7:00am Morning Run ~28mins ~5km Didn't like the leisure running became compulsory. | ||
| Orienteering 55:28 [5] **** 3.1 km (17:54 / km) | |
| spiked:13/13c shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Nokchun
1:00pm APOC 2008 Training Day 2 3.1km c13 55'28" Heavy rain and thunder today but we still went for training. However, a big mistake due to the bad map quality again, which made the training meaningless. | ||
Wednesday Jul 23 | ||
| Running 27:00 [3] 4 km (6:45 / km) | |
| shoes: New Balance COM570BWS | ||
| Running @ Seoul Nam Shan
7:00am Moring Run w/ Sam Choi, Chung Tsai and Ming ~27mins ~4km | ||
| Orienteering 27:22 [5] *** 3 km (9:07 / km) | |
| spiked:13/13c shoes: New Balance COM570BWS | ||
| Orienteering @ Seoul
2:00pm APOC 2008 Training Day 1 3km c13 27'22" A x-country course but wore running suits... Not bad training but the map quality still not good enough...... | ||
Saturday Jul 19 | ||
| Orienteering race 1:26:35 [5] ***** 5.7 km (15:11 / km) +200m 12:55 / km | |
| spiked:19/19c shoes: VJ Integrator Normal 2008 | ||
| Orienteering @ Nove Sady
2:00pm Orienteering Festival 2008 Stage 6 Middle H21A 5.7km 200m climb c19 86'35" 1st - 37'45" Mistakes since ran so fast without reading, my psychological aspect still not in good control... And more important, Ming ran 57' in the same course... | ||
Friday Jul 18 | ||
| Orienteering race 1:08:24 [5] ***** 6.4 km (10:41 / km) +285m 8:44 / km | |
| spiked:22/22c shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Rachavy
11:00am Orienteering Festival Stage 5 Middle H21A 6.4km 285m climb c22 68'24" 1st - 44'47" Stage Point: 50.26 3 shitty mistakesss this game... However, the highest score event because the foreigners are not good at steep course... It meant I could have a surprised result if I didn't have those 3 stupid shitty mistakesss......... | ||
Thursday Jul 17 | ||
| Orienteering race 1:40:44 [5] ***** 5.6 km (17:59 / km) +235m 14:52 / km | |
| spiked:19/19c shoes: VJ Integrator Normal 2008 | ||
| Orienteering @ Ostroh
2:00pm Orienteering Festival 2008 Stage 4 Middle H21A 5.6km 235m climb c19 1:40'44" 1st - 42'46" Some stupid mistakes... > 2x again...... | ||
Wednesday Jul 16 | ||
| Orienteering race 1:05:01 [5] ***** 6 km (10:50 / km) +180m 9:25 / km | |
| spiked:16/16c shoes: VJ Integrator Normal 2008 | ||
| Orienteering @ Komola
11:00am Orienteering Festival 2008 Stage 3 Middle H21A 6.0km 180m climb c16 65'01" 1st - 37'32" Stage Point: 29.72 Glad to have a satisfied result in the 1:10,000 map. | ||
Tuesday Jul 15 | ||
| Orienteering race 2:41:30 [5] ***** 8.05 km (20:04 / km) +170m 18:09 / km | |
| spiked:14/24c shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Pomezi
2:00pm Orienteering Festival 2008 Stage 2 Long H21A 10km 170m climb c24 Not enough time for finish the whole course, skipped from #11 to #22. It's very difficult to navigate in the 'green forest'. DISQ this stage, but still need to run for 2:41'30" and the 1st one - 1:03'57"... | ||
Monday Jul 14 | ||
| Orienteering race 2:40:11 [5] ***** 10.2 km (15:42 / km) +360m 13:21 / km | |
| spiked:18/18c shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Velky Kosir
10:00am Orienteering Festival 2008 Stage 1 Long H21A 10.2km 360m climb c18 2:40'11" 1st - 1:07'23" Stage Point: 00.00 ( > 2x) | ||
Sunday Jul 13 | ||
| Running 14:30 [3] 2 km (7:15 / km) | |
| shoes: New Balance COM570BWS | ||
| Running @ Olomouc Town
4:00pm Ran to the stage of WOC Sprint FInal ~2km A leisure exercise after 'the week of 0 training'...... | ||
Thursday Jul 10 | ||
| Weight Training 5:00 [3] | |
| Gym @ Travellers Hostel
~10:00pm Push-up x 35, 30 Sit-up x 20, 25 Lower Abdonmen x 10, 15 | ||
Sunday Jul 6 | ||
| Orienteering 19:00 [4] *** 1.45 km (13:06 / km) +150m 8:38 / km | |
| spiked:6/6c slept:4.0 shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Ngau Liu
10:00am "Pie OL" (Isn't it an offical name...?) ~1.45km climb 150m 1. 2'38" 2. 3'13" 3. 1'55" 4. 1'28" 5. 6'22" 6. 1'05" 7. 2'15" Total: 19'00" | ||
| Orienteering 57:00 [4] ***** 2.4 km (23:45 / km) | |
| spiked:8/8c slept:5.0 shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Ngau Liu
10:30am Brown Map Course 2.4km c8 1. 3'51" 2. 2'46" 3. *18'44" 4. 6'23" 5. 7'52" 6. 10'07" 7. 1'20" 8. 4'52" 9. 1'02" Total: 57'00" | ||
Friday Jul 4 | ||
| Weight Training 20:00 [4] | |
| slept:6.0 | ||
| Gym @ Home
5:30pm Side Lateral (right) (5lbs) x 10 x 2 Side Lateral (left) (7.5lbs) x 10 x 2 Side Lateral (5lbs/7.5lbs) x 10 x 2 Alternate Shoulder Press (right) (5lbs) x 10 x 2 Alternate Shoulder Press (left) (7.5lbs) x 10 x 2 Alternate Shoulder Press (5lbs/7.5lbs) x 10 x 2 Biceps Curl (right) (5lbs) x 10 x 2 Biceps Curl (left) (7.5lbs) x 10 x 2 Biceps Curl (5lbs/7.5lbs) x 10 x 2 Triceps (right) (12.5lbs) x 10 x 2 Triceps (left) (12.5lbs) x 10 x 2 Lower Abdonmen x 15 x 2 Push-up x 20 x 2 Abdonmen Wheel x 10 x 2 Front Raise (right) (5lbs) x 10 x 2 Front Raise (left) (7.5lbs) x 10 x 2 Front Raise (5lbs/7.5lbs) x 10 x 2 | ||
Thursday Jul 3 | ||
| Running warm up/down 11:12 [3] 1.8 km (6:13 / km) | |
| slept:7.0 shoes: New Balance COM570BWS | ||
| Running @ Morse Park
7:15pm Warm-up: ~10mins warm-up ~1.8km 11'12" | ||
| Running intervals 22:41 [5] 6.05 km (3:45 / km) | |
| slept:7.0 shoes: New Balance COM570BWS | ||
| Running @ Morse Park
7:45pm Team Training 550m x 2 relay w/ Chi Ko Chi Ko Chung 1. 2'03"48 2'04"52 2. 1'51"00 2'03"96 3. 1'51"13 2'01"73 4. 1'52"78 1'58"47 5. 1'54"34 1'59"94 6. 1'52"69 2'01"03 7. 1'54"74 2'02"98 8. 1'56"54 2'03"84 9. 2'00"97 2'07"47 10.1'58"14 2'04"21 11.1'57"53 2'13"37 T: 21'13" 22'41" Total: 43'54" Used the new running style, really could save some energy and the time was not so bad... However, the time even slower than the previous one which was running on the slippery surface. Should I continue improve my running style or just used the old one in order to run faster ? One month left only... | ||
| C • running style 1 | ||
| Running warm up/down 5:13 [3] 0.8 km (6:31 / km) | |
| slept:7.0 shoes: New Balance COM570BWS | ||
| Running @ Morse Park
8:45pm Warm-down: ~5mins warm-down ~800m 5'13" | ||
| Rugby 5:00 [4] | |
| slept:7.0 | ||
| Rugby @ Kowloon Tsai Park
9:20pm Just ran on the grass for few mins... However, tried to set the ruck 2 times in the few mins. | ||
| Circuit Training 5:00 [3] | |
| slept:7.0 | ||
| Circuit Training @ Kowloon Tsai Park
9:40pm Push-up x 25 Curl-up x 25 Changing Squat x 25 In fact, not enough 5 mins... | ||
Tuesday Jul 1 | ||
| Orienteering 1:19:41 [4] **** 3.6 km (22:08 / km) +120m 18:58 / km | |
| spiked:12/16c slept:5.0 shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Rotary Park
12:30pm Good starting and shit in the forest... In fact, I trusted myself could run better if there was no people beside me...... Stopped because Vivian was deeply injured at #12, thus Iris and I took care of her and back finish... | ||
| Orienteering race 12:48 [5] *** 1.2 km (10:40 / km) +50m 8:50 / km | |
| spiked:9/9c slept:5.0 shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Ngau Liu
3:30pm Y2Y Short Course Training Careless #1 ... And ran well after, but lost the time too much at #1...... | ||
| Orienteering 37:33 [5] *** 2.4 km (15:39 / km) +100m 12:57 / km | |
| spiked:14/14c slept:4.0 shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Ngau Liu
4:00pm Y2Y Long Course 2.4km 100m climb #14 Still could not run when contouring... Lost 1min each compared w/ KK 37'33"... KK 28' ... | ||