Training Archive: siswslscsfsIn the 7 days ending 2008-06-21:
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| S | M | T | W | H | F | S | |||||||||||
Saturday Jun 21 | ||
| Running warm up/down 12:07 [3]1.2 km (10:06 / km) +80m 7:34 / km | |
| slept:2.0 shoes: VJ Integrator Metal Stud | ||
| X-country Running @ Tsing Yi
9:30am 1 Lap Trial Run 1.2km climb 80m 12'07" | ||
| Running hills 33:48 [4]4.2 km (8:03 / km) +230m 6:19 / km | |
| slept:2.0 shoes: VJ Integrator Metal Stud | ||
| X-Country Running @ Tsing Yi
10:00am Lap x 4 (clockwise + anti-clockwise) 1. clockwise 1.2km 65m - 9'52" (3'04") 2. anti-clockwise 1km 60m - 7'53" (4'21") 3. clockwise 1km 45m - 7'59" (2'53") 4. anti-clockwise 1km 60m - 8'04" Total: 4.2km 230m - 44'09" Very very very very HOT!!! A little bit time-wasted training... "not-enough-sleep-training" again...... | ||
| Weight Training 30:00 [5] | |
| slept:2.0 | ||
| Gym @ CUHK
3:00pm Incline Bench Press (12.5kg) x 10 x 1 Lat Pulldown (7) x 10 x 1 Bench Press (15kg) x 10 x 3 Concentration Curl (left) (20lbs) x 10 x 3 Concentration Curl (right) (20lbs) x 10 x 3 Abdonminal Crunch (140) x 10 x 3 Back Extension (130) x 10 x 3 Lateral Raise (left) (15lbs) x 10 x 3 Lateral Raise (right) (15lbs) x 10 x 3 Reverse Fly (20lbs) x 6 x 1 Reverse Fly (15lbs) x 10 x 2 Front Raise (left) (15lbs) x 10 x 3 Front Raise (right) (15lbs) x 10 x 3 Dumbell Fly (20lbs) x 10 x 3 | ||
Thursday Jun 19 | ||
| Running intervals 12:44 [5]3.5 km (3:38 / km) | |
| slept:8.0 shoes: Adidas adizeroLT | ||
| Running @ Morse Park
7:30pm 350m 2 Men Relay x 10 w/ Chi Ko Cheung Chi Ko Me 1. 1'19"15 1'15"10 2. 1'14"72 1'14"43 3. 1'11"58 1'16"06 4. 1'16"61 1'13"83 5. 1'15"22 1'17"61 6. 1'14"21 1'17"88 7. 1'15"17 1'17"52 8. 1'15"41 1'17"85 9. 1'14"47 1'17"84 10.1'13"11 1'16"05 Total: 12'29 12'44 Late...without warm-up... Not in the training mood... Full of tireness in the whole body...... | ||
| Running warm up/down 7:37 [2]1.2 km (6:21 / km) | |
| slept:8.0 shoes: Adidas adizeroLT | ||
| Running @ Morse Park
8:00pm Warm-down: 1 Lap ~1.2km 7'37" | ||
| Rugby 10:00 [4] | |
| slept:8.0 | ||
| Rugby @ Kowloon Tsai Park
9:10pm Defense Training... Modified Tackle Game... Very tired after morse park... Totally didn't want to move...... | ||
| Circuit Training 15:00 [3] | |
| slept:8.0 | ||
| Circuit Training @ Morse Park & Kowloon Tsai Park
8:30pm & 9:30pm Push-up x 15 x 2 & x 25 x 2 Curl-up x 20 x 2 & 25 x 2 Squat Changing x 25 x 2 Many many stupid circuit by Coach Lam...... Didn't do the training seriously because I'm really really very tired...... | ||
Wednesday Jun 18 | ||
| Running long 1:10:09 [4]13.6 km (5:09 / km) | |
| slept:3.0 shoes: Mizuno Wave Revolver | ||
| Running @ Tai Po
1:30pm CUHK >>> Science Park >>> Yuen Chau Tsai Park ~5.74km 28'50" Yuen Chau Tsai Park >>> Science Park >>> Marine Science Lab. ~5.04km 27'36" Marine Science Lab. >>> Science Park Rd. >>> 0 Mark Bridge ~2.82km 13'42" Total Distance: 13.6km Total Time: 1:10'09" Rain >>> Super Rain >>> No Rain >>> Super Rain Wt an interesting training under an interesting weather ! | ||
| Weight Training 20:00 [4] | |
| slept:3.0 | ||
| Gym @ CUHK
3:45pm Assisted Chinned-up (8) x 8 x 1 Inclined Bench Press (10kg) x 10 x 1 Dumbell Fly (10lbs) x 10 x 1 Bench Press (15kg) x (8, 8, *5) Concentration Curls (left) (20lbs) x 10 x 3 Concentration Curls (right) (20lbs) x 10 x 3 Abdonminal Crunch (135) x 8 x 3 Back Extension (130) x 10 x 3 Torso Rotation (left) (90) x 10 x 1 Torso Rotation (right) (90) x 10 x 1 Lat Pulldown (8) x 10 x 1 Dumbell Fly (25lbs) x 10 x 2 Front Raise (left) (25lbs) x 6 x 1 Front Raise (right) (25lbs) x 6 x 1 My right arm seemed fatigued after the running...why? | ||
Tuesday Jun 17 | ||
| Badminton 1:20:00 [3] | |
| slept:2.0 | ||
| Badminton @ Tai Wo Sports Centre
4:15pm Played badminton w/ Ray, Kit and Ray's student ~10 double matches and 1 single match Not very tired but could feel the latic acid on my legs... It's hard to define the intensity today since I wonder it's a good training or not. However, the training time was true. p.s. Totally not enough sleep today...... | ||
| Weight Training 5:00 [4] | |
| Gym @ Home
12:30am Biceps Curl (right) (5lbs) x 12 x 1 Biceps Curl (left) (7.5lbs) x 12 x 1 Biceps Curl (5lbs/7.5lbs) x 12 x 1 Alternate Shoulder Press (left) x 10 x 1 Alternate Shoulder Press (right) x 10 x 1 Alternate Shoulder Press x 10 x 1 Side Lateral Raise (left) x 10 x 1 Side Lateral Raise (right) x 10 x 1 Side Lateral Raise x 10 x 1 Reverse Fly x 10 x 1 Front Raise (left) x 10 x 1 Front Raise (right) x 10 x 1 Front Raise x 10 x 1 Abdonmen Wheel x 10 x 1 | ||
Monday Jun 16 | ||
| Circuit Training 35:00 [5] | |
| slept:9.0 | ||
| Circuit @ Home
10:30pm Half-Slide - 3mins, 3mins, 2mins, 2mins Squat Jump - 20, 20, 20, 20 Left Abdonmen - 1min, 1min Right Abdonmen - 1min, 1min Abdonmen - 1min, 1min Lower Back - 1min, 1min 3/4 Slide - 1min, 1min, 1min, 1min Push-up - 20, 20, 20, 20 Half-Slide - 1min Abdonmen - 1min Left - 1min Right - 1min 3/4 Slide - 1min Push-up - 20 Wowowowo...... Never belittle the training effect of circuit... Half-slide still the most horrible training I ever had......... | ||
Sunday Jun 15 | ||
| Rope Skipping 45:00 [3] | |
| slept:9.0 | ||
| Rope Skipping @ To Kwa Wan S.G.
12:00am (Two days trained after 12:00am...shit!) Frog jump, double, single, release ... Hv a long time didn't train so seriois, but the outcome still not ideal at all...... By the way, I just want to sweat so much~ | ||