Training Archive: siswslscsfsIn the 7 days ending 2008-06-07:
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| S | M | T | W | H | F | S | |||||||||||
Saturday Jun 7 | ||
| Circuit Training 5:00 [4] | |
| Circuit Training @ Home
7:00pm Leg Circuit x 6 (Planned...) Finally... Half-slide 3mins x 1 3/4 slide 1min x 1 Squat Jump x 30 x 1 Oh my god... I've already been fatigue after squat jump... How come... How could I do 6 sets after harsh training 3 summer ago ?! Sigh...... | ||
| Aerobic Exercise 20:00 [4] | |
| Cycling @ Szeto's Home
10:00pm Cycling machine for ~20mins In fact, I sweated much although air-conditioner was on !!! Fortunately I could do some exercise at his home, if not, I would have two off this week which I cannot forgive myself in these two months...! | ||
Thursday Jun 5 | ||
| Weight Training 24:00 [5] | |
| slept:6.0 | ||
| Gym @ CUHK
5:30pm Warm-up: Upper Bench Press (15kg) x 10 x 1 Assisted Chin-up (8) x 10 x 1 Lower Abdonmen Raise x 15 x 1 Bench Press (20kg) x 10 x 2 Biceps (Dumbell) (left) (15lbs) x 10 x 2 Biceps (Dumbell) (right) (15lbs) x 10 x 2 Biceps (Dumbell) (15lbs) x 10 x 2 Lat Pulldown (8) x 8 x 2 Abdonminal Crunch (130) x 10 x 2 Torso Rotation (left) (80) x 10 x 2 Torso Rotation (right) (80) x 10 x 2 Lower Abdonmen Raise x 15 x 2 Seated Row (8) x 10 x 2 Modular Shoulder Press (5) x 10 x 1 | ||
| Running warm up/down 10:24 [3]1.8 km (5:47 / km) | |
| slept:6.0 shoes: Mizuno Wave Revolver | ||
| Running @ Morse Park
7:15pm Team Training 10mins warm-up ~1.8km | ||
| Running intervals 20:09 [5]5.5 km (3:40 / km) | |
| slept:6.0 shoes: Mizuno Wave Revolver | ||
| Running @ Morse Park
7:30pm Team Training 550m x 2 relay w/ Chi Ko Ko Chung 1. 2'09"47 2'03"55 2. 1'55"73 2'00"14 3. 1'56"86 2'03"06 4. 1'59"74 2'00"59 5. 2'04"54 2'00"24 6. 2'03"48 1'59"34 7. 2'02"53 1'59"57 8. 2'04"61 2'00"54 9. 2'04"36 1'58"41 10.1'55"90 2'04"18 T: 20'17" 20'09" Total: 40'26" Wt a slippery surface !!! But how come Lo Tsun Ming still could running so fast ?! 1'4x" ?! | ||
| Running warm up/down 4:45 [2]0.7 km (6:47 / km) | |
| slept:6.0 shoes: Mizuno Wave Revolver | ||
| Running @ Morse Park
8:30pm Warm-down 5mins ~700m | ||
| Rugby 10:00 [3] | |
| slept:6.0 | ||
| Rugby @ Kowloon Tsai Park
9:15pm Revolution D7 Weekly Training Modified Tackle Game Just ran and down and ran and down for few times... | ||
| Circuit Training 15:00 [4] | |
| slept:6.0 | ||
| Circuit Training @ Morse Park & Kowloon Tsai Park
8:45pm & 9:30pm Push-up x 20 x 4 Sit-up x 20 x 4 Star-jump x 20 x 2 Happy-jump x 10 x 2 Bench-step x 20 x 2 Changing squat jump x 20 x 2 | ||
Wednesday Jun 4 | ||
| Rope Skipping 25:00 [2] | |
| Rope Skipping @ Holy Angels Canossian School
4:00pm Single rope practice Double...Trible... Not so effective today...... | ||
| Running long 36:53 [3]6.9 km (5:21 / km) | |
| slept:10.0 shoes: Mizuno Wave Revolver | ||
| Running @ Street
7:40pm Home >>> Hung Hom >>> Tsim Sha Tsui East >>> Kowloon Park ~7km 36'53" So many ppl...... | ||
Tuesday Jun 3 | ||
| Weight Training 30:00 [5] | |
| slept:6.0 | ||
| Gym @ CUHK
5:00pm Warm-up: Chest Press (6) x 10 x 1 Assisted Chin-up (8) x 10 x 1 Abdonminal Crunch (70) x 10 x 1 Lower Abdonminal Raise x 10 x 1 Upper Bench Press (15kg) x 10 x 3 Biceps (Snake Bar) (10kg) x 10 x 2 (half-range) Triceps (2, 3, 3) x 12,10, 10 Abdonminal Crunch (120) x 10 x 3 Seated Row (9) x 8 x 3 Torso Rotation (left) (90) x 10 x 3 Torso Rotation (right) (90) x 10 x 3 Bench Press (20kg) x 10, 8, 5 Lower Abdonminal Raise x 10 x 3 Modular Shoulder Press (6) x 10, 10, 8 | ||
| Running long 31:39 [4]7.2 km (4:24 / km) | |
| slept:6.0 shoes: New Balance COM570BWS | ||
| Running @ Morse Park
7:30pm Super rainy day! But nothing can stop us! BIg Laps x 6 6'21", 5'27", 5'05", 5'00", 4'55", 4'49" - 31'39" ~7.2km Reserve some energy for tmr's training. | ||
Sunday Jun 1 | ||
| Orienteering 1:03:35 [4]***** 4 km (15:54 / km) +200m 12:43 / km | |
| spiked:16/16c slept:4.0 shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Rotary Park
1:30pm KK's Training 4km 200m climb c16 An ideal training I've desired for a long long long long time that never can taste from coaches of OA...! At least I knew what I should do and I could know what the weakness I have. There're only boring ran and troublesome 'swam' at the hill but got nothing from previous non-sensed training from OA...... | ||