Training Archive: siswslscsfsIn the 7 days ending 2008-06-14:
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| S | M | T | W | H | F | S | |||||||||
Saturday Jun 14 | ||
| Running long 38:46 [4]6.84 km (5:40 / km) +80m 5:21 / km | |
| slept:14.0 (sick) shoes: New Balance COM570BWS | ||
| Running @ Street
12:00am Tin Kwong Rd <<< >>> Sheung Shing Street Lap x 4 ~6.64km + 200m back home ~6.84km Time: 38'46" 1st time used the duration of my songs to mark the running time. | ||
Thursday Jun 12 | ||
| Running warm up/down 10:52 [2]1.7 km (6:24 / km) | |
| slept:7.0 shoes: Adidas adizeroLT | ||
| Running @ Morse Park
7:00pm HK Team Training Warm-up: 550m x 3 + 50m 10'52" ~1.7km | ||
| Running long 40:54 [5]9.6 km (4:16 / km) | |
| slept:7.0 shoes: Adidas adizeroLT | ||
| Running @ Morse Park
7:30pm HK Team Training Big Laps x 8 1. 5'20"80 2. 5'14"84 3. 5'12"18 4. 5'07"01 5. 5'11"00 6. 5'07"87 7. 4'57"69 8. 4'43"56 Total: 40'54" ~9.6km Last Time: ( x 6 only...) 6'21", 5'27", 5'05", 5'00", 4'55", 4'49" - 31'39" | ||
| Rugby 15:00 [4] | |
| slept:7.0 | ||
| Rugby @ Kowloon Tsai Park
9:10pm Revolution D7 Weekly Training Physical Training, Modified Tackle Game, Circuit Training. Push-up x 25 Curl-up x 25 Changing Squat x 25 I don't want to hv physical training again in Revolution after I escape from Morse Park... But I know it's impossible to hv technical training by myself... | ||
Wednesday Jun 11 | ||
| Weight Training 10:00 [4] | |
| slept:9.0 | ||
| Gym @ Home
4:00pm Alternate Shoulder Press (left) (7.5lbs) x 10 x 2 Alternate Shoulder Press (right) (5lbs) x 10 x 2 Alternate Shoulder Press (5lbs/7lbs) x 10 x 2 Anterior Deltoid Raise (left) (7.5lbs) x 10 x 1 Anterior Deltoid Raise (right) (5lbs) x 10 x 1 Anterior Deltoid Raise (5lbs/7.5lbs) x 10 x 1 Side Lateral Raise (left) (7.5lbs) x 10 x 1 Side Lateral Raise (right) (5lbs) x 10 x 1 Side Lateral Raise (5lbs/7.5lbs) x 10 x 1 Reverse Fly (5lbs/7.5lbs) x 10 x 2 Push-up x 15 x 2 Standing Abdonminal Wheel x 5 x 2 | ||
| Running long 50:50 [4]9 km (5:39 / km) | |
| slept:9.0 shoes: Adidas adizeroLT | ||
| Running @ Street
8:00pm SOC Training Kowloon Park >>> Hunghom - 4.6km 25'07" 8'35" Rest Hunghom >>> Kowloon Park - 4.4km 24'40" Total: 59'25" I could feel I've already been exhausted from yesterday's training...... Relaxing training ? Are u sure ? Where would my energy come for tmr's training...... | ||
Tuesday Jun 10 | ||
| Weight Training 25:00 [5] | |
| slept:3.0 (sick) | ||
| Gym @ CUHK
2:45pm Warm-up: Incline Bench Press (10kg) x 12 x 1 Assisted Chin-up (8) x 10 x 1 Modular Shoulder Press (5) x 10 x 1 Bench Press (20kg) x 10, 8, 10 Lat Pulldown (8) x 10 x 3 Lower Back Raise x 10 x 3 Abdonminal Crunch (130) x 10 x 2 Torso Rotation (left) (80) x 10 x 2 Torso Rotation (right) (80) x 10 x 2 Alternate Shoulder Press (left) (10lbs) x 10 x 2 Alternate Shoulder Press (right) (10lbs) x 10 x 2 Alternate Shoulder Press (10lbs) x 10 x 2 Dumbell Curls (left) (10lbs) x 10 x 2 Dumbell Curls (right) (10lbs) x 10 x 2 Dumbell Curls (10lbs) x 10 x 2 | ||
| Running warm up/down 6:35 [2]1.2 km (5:29 / km) | |
| slept:3.0 (sick) shoes: Adidas adizeroLT | ||
| Running @ Hammer Hill Rd S.G.
7:10pm Warm-up: 400m x 3 2'24", 2'05", 2'05" - 6'35" 1.2km | ||
| Running warm up/down 9:00 [2]1.37 km (6:34 / km) +60m 5:23 / km | |
| slept:3.0 (sick) shoes: Adidas adizeroLT | ||
| Running @ Street
7:30pm Hammer Hill Rd >>> Po Kong Village Rd Sports Centre Jogging ~9mins Hadn't start the watch... ~1.37km ~9'00" | ||
| Running hills 56:49 [5]9.12 km (6:14 / km) +760m 4:24 / km | |
| slept:3.0 (sick) shoes: Adidas adizeroLT | ||
| Running @ Street
8:00pm Up-hills training @ Fung Lai Rd Slope 240m climb 40m (jogged down) x 10 x 2 1. 0'53"83 (2'01"66) 2. 0'55"01 (2'12"46) 3. 0'56"28 (1'56"31) 4. 0'56"35 (2'01"40) 5. 0'53"93 (2'09"56) 6. 0'53"53 (1'59"50) 7. 0'52"53 (2'04"01) 8. 0'51"75 (1'57"65) 9. 0'49"18 (2'10"82) 10. 0'49"56 (2'21"35) - 29'46"67 Rest 5'14"88 1. 0'51"12 (2'13"72) 2. 0'50"73 (2'05"25) 3. 0'51"04 (2'05"46) 4. 0'49"27 (2'11"60) 5. 0'48"99 (2'12"99) 6. 0'50"40 (2'00"53) 7. *0'54"35 (1'53"34) 8. 0'51"15 (1'57"86) 9. 0'51"10 (2'43"55) - 27'02"45 Total: 56'49" Very funny like running 400m...only the time, haha~ It's unbelievable that we could complete this non-sense programme ! However, I reserved some in order to have a better training tmr. And it's not neccessary to force to the end of myself. | ||
| Running warm up/down 9:46 [2]1.24 km (7:53 / km) | |
| slept:3.0 (sick) shoes: Adidas adizeroLT | ||
| Running @ Street
9:00pm Fung Lai Rd >>> Hammer Hill Rd S.G. ~1.24km 9'46" | ||
| Running warm up/down 2:24 [2]0.4 km (6:00 / km) | |
| slept:3.0 (sick) shoes: Adidas adizeroLT | ||
| Running @ Hammer Hill Rd S.G.
9:10pm Warm-down: 400m 2'24" | ||
Monday Jun 9 | ||
| Orienteering 58:12 [4]**** 3 km (19:24 / km) +270m 13:23 / km | |
| spiked:25/25c slept:11.0 (sick) shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Ngau Liu
3:30pm Line OL Training I could feel my sense of distance is better. I could stop myself and turn into the right way to find the markers at many controls today. However, I should have a faster speed and try a more accurate route. 1. 8'35" (1'26"+3'11"+3'56") 2. 1'05" 3. 1'28" 4. 2'28" 5. 0'48" 6. 2'00" 7. 1'21" 8. 1'43" 9. 1'06" 10. 3'23" 11. *3'32" (I couldn't find because of the strange valley...) 12. 17'55" (5'01"+1'37"+6'38"+4'37") 13. 0'35" 14. *1'47" (KK collected...) 15. 2'06" 16. 2'53" 17. 0'57" 18. 0'37" 19. 1'27" 20. *1'01" (I found the one belonged to the warm-up course...!) F. 1'16" Total: 58'12" | ||
Sunday Jun 8 | ||
| Running warm up/down 14:26 [3]2.55 km (5:40 / km) +20m 5:27 / km | |
| slept:7.0 shoes: New Balance COM570BWS | ||
| Running @ Street
10:15pm Tin Kwong Rd Lap x 1 + Tin Kwong Rd >>> Perth Street >>> Shek Ku Street 1.66 + 0.89 = 2.55km 9'29", 4'56" - 14'26" | ||
| Running hills 11:33 [5]2.16 km (5:21 / km) +150m 3:58 / km | |
| slept:7.0 shoes: New Balance COM570BWS | ||
| Running @ Street
10:30pm Up-hill training at Shek Ku St Slope Rush ~240m climb ~30m & jogged down x 5 (Planned x 10, but much harsh than I expected...) 1. 0'40"83 (1'30") 2. 0'41"28 (1'55") 3. 0'44"79 (2'14") 4. 0'42"31 (2'21") 5. 0'42"30 Total: 11'33" 2.16km (1.2km) 150m climb | ||
| Running warm up/down 4:47 [2]0.75 km (6:23 / km) | |
| slept:7.0 shoes: New Balance COM570BWS | ||
| Running @ Street
10:45pm Sheung Shing St >>> Tin Kwong Rd ~750m 4'47" | ||