Training Archive: siswslscsfsIn the 7 days ending 2008-06-28:
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| S | M | T | W | H | F | S | ||||||||
Friday Jun 27 | ||
| Weight Training 15:00 [3] | |
| slept:11.0 | ||
| Gym @ Home
11:00pm Dumbell Curl (left) (7.5lbs) x 10 x 2 Dumbell Curl (right) (5lbs) x 10 x 2 Dumbell Curl (7.5lbs/5lbs) x 10 x 2 Alternate Shoulder Press (left) (7.5lbs) x 10 x 2 Alternate Shoulder Press (right) (5lbs) x 10 x 2 Alternate Shoulder Press (7.5lbs/5lbs) x 10 x 2 Lateral Raise (left) (7.5lbs) x 10 x 2 Lateral Raise (right) (5lbs) x 10 x 2 Lateral Raise (7.5lbs/5lbs) x 10 x 2 Front Raise (left) (7.5lbs) x 10 x 2 Front Raise (right) (5lbs) x 10 x 2 Front Raise (7.5lbs/5lbs) x 10 x 2 Reverse Fly (left) (7.5lbs) x 10 x 2 Reverse Fly (right) (5lbs) x 10 x 2 Reverse Fly (7.5lbs/5lbs) x 10 x 2 Push-up x 20 x 2 Abdonminal Wheel x 5 x 2 Lower Abdonmen Raise x 15 x 2 | ||
Thursday Jun 26 | ||
| Running intervals 30:29 [5]6.3 km (4:50 / km) | |
| slept:9.0 shoes: New Balance COM570BWS | ||
| Running @ Morse Park
7:30pm 400m F' 300m S' Intervals x 10 F' (S') 1. 1'34"99 (1'57"80) 2. 1'26"90 (2'02"29) 3. 1'25"31 (2'00"22) 4. 1'33"42 (1'50"48) 5. 1'27"78 (1'52"18) 6. 1'28"36 (1'47"59) 7. 1'24"25 (1'56"23) 8. 1'25"28 (1'57"59) 9. 1'21"49 (1'57"03) * Anti-clockwise in odd number, Clockwise in even number. * Laps counted wrongly... Total: 30'29" ~6.3km Not in the training mood again... Felt very tired today, and didn't want to train rugby after...... | ||
| Running warm up/down 4:34 [3]0.8 km (5:42 / km) | |
| slept:9.0 shoes: New Balance COM570BWS | ||
| Running @ Morse Park
8:00pm Warm-down: Ran around the sports centre for 4'34" ~800m | ||
| Circuit Training 6:00 [3] | |
| slept:9.0 | ||
| Circuit @ Morse Park
8:15pm Funny circuitssssss by Coach Leung. Is it really effective...? | ||
| Running warm up/down 7:16 [3]1.2 km (6:03 / km) | |
| slept:9.0 shoes: New Balance COM570BWS | ||
| Running @ Morse Park
8:30pm Warm-down: (again...) 1 Lap ~1.2km 7'16" | ||
Tuesday Jun 24 | ||
| Weight Training 40:00 [5] | |
| slept:4.0 | ||
| Gym @ PSRC
5:00pm Warm-up: Bench Press (25lbs) x 10 x 1 Lat Pulldown (5) x 10 x 1 Seated Leg Curl (7) x 10 x 1 Pes. Fly (60lbs) x 10 x 1 Bench Press (35lbs) x 10 x 3 Concentrated Dumbell Curl (left) (15lbs) x 10 x 3 Concentrated Dumbell Curl (right) (15lbs) x 10 x 3 Abdonminal Crunch (12, 14, 14) x 10 x 3 Lat Pulldown (7, 9, 8) x 10 x 3 Lateral Raise (left) (15lbs) x 10 x 3 Lateral Raise (right) (15lbs) x 10 x 3 Pes. Fly (90lbs) x 10 x 3 Front Raise (left) (15lbs) x 10 x 3 Front Raise (right) (15lbs) x 10 x 3 Reverse Fly (15, 20, 20) x 10 x 3 | ||
| Running intervals 15:45 [5]4.4 km (3:35 / km) | |
| slept:4.0 shoes: Adidas adizeroLT | ||
| Running @ Morse Park
7:30pm 550m 2 Men Relay x 10 w/ Sam Choi Me Sam Choi 1. 1'58"85 2'00"90 2. 1'56"47 1'58"04 3. 1'57"04 1'59"98 4. 1'56"74 1'57"53 5. 1'58"23 1'56"44 6. 1'58"03 1'58"21 7. 1'58"36 1'58"23 8. *2'01"93 1'57"09 (exploded and stopped......) T: 15'45"65 15'46"42 (Sam Choi ran all 10 laps certainly, but I couldn't show the last 2 lap time of him...) Trial fast run for my new running posture. Feeling was better and the time was satisfied enough. However, early fatigued was still a big problem...... It should be the 1st priority to solve, but how could I deal with it...? | ||
| Running warm up/down 7:05 [2]1.2 km (5:54 / km) | |
| slept:4.0 shoes: Adidas adizeroLT | ||
| Running @ Morse Park
8:45pm Warm-down: 1 Lap 7'05" ~1.2km | ||
Monday Jun 23 | ||
| Running warm up/down 5:49 [3]1.2 km (4:51 / km) | |
| slept:9.0 shoes: Adidas adizeroLT | ||
| Running @ Hammer Hill Rd S.G.
3:15pm Warm-up: 400m x 3 2'08", 1'54", 1'46" - 5'49" 1.2km | ||
| Running 16:41 [4]4 km (4:10 / km) | |
| slept:9.0 shoes: Adidas adizeroLT | ||
| Running @ Hammer Hill Rd S.G.
3:30pm Running Posture Improving Training 1'45", 1'41", 1'46", 1'47", 1'39" - 8'41" 2km 1'35" (shoelace untied...) 0.4km 1'37", 1'36", 1'32" - 4'46" 1.2km 1'39" 0.4km Total: 4km Time: 16'41" Hv to change my running posture in order to run more effectively. It seemed to be fatigued easily because I haven't got used to...... Hope I could get used to it soon. | ||
| Running warm up/down 4:17 [3]0.8 km (5:21 / km) | |
| slept:9.0 shoes: Adidas adizeroLT | ||
| Running @ Hammer Hill Rd S.G.
4:00pm Warm-down: 400m x 2 2'17", 2'00" - 4'17" 800m | ||
Sunday Jun 22 | ||
| Running long 22:16 [4]4.5 km (4:57 / km) | |
| slept:3.0 shoes: Adidas adizeroLT | ||
| Running @ Wan Chai
9:10am Olympic Day Run 2008 4.5km 22'16" Very hot weather warning, not enough sleep and empty stomach... | ||
| Orienteering 1:10:43 [4]2.5 km (28:17 / km) +150m 21:46 / km | |
| spiked:4/9c slept:3.0 shoes: VJ Integrator Metal Stud | ||
| Orienteering @ Braemar Hill
1:00pm Map Memory... Lost in the long leg (#4 - #5) w/ Chi Ko... Then back to the finish without finish the course. Seldom effective training from coaches. | ||