Training Archive: sofreeIn the 7 days ending 2008-04-27:
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| M | T | W | H | F | S | S | |||||||
Sunday Apr 27 | ||
| Orienteering race 1:18:48 [4]** 7 km (11:15 / km) | |
| ahr:157 max:174 15c slept:6.0 (sick) shoes: Mizuno Rider | ||
| OL @ Shenzhen "Pik Ka Shan Park"
A course - 15 controls Rank no.5 amongst HK (including both male & female) Muscle & hamstring tightenness! | ||
Saturday Apr 26 | ||
| Running 45:00 [3]4 km (11:15 / km) | |
| (rest day) shoes: Mizuno Aero | ||
| Running @ abedreen sportsground
a little bit over-trained/ over-exhausted last night so tired to run target failure --> leisure jog for ~4k intensive stretching + massage | ||
Friday Apr 25 | ||
| Running tempo 17:19 [3]3.2 km (5:25 / km) | |
| ahr:140 max:171 shoes: Mizuno Aero | ||
| Running @ Kowloon Bay Sportsground
warm-up 800m + 800m Tempo Run with pace increasing 2'15'' 2'17'' 2'10'' 2'10'' 2'06'' 2'06'' 2'03'' 2'09'' | ||
| Running intervals 31:49 [4]4 km (7:57 / km) | |
| ahr:159 max:174 shoes: Mizuno Aero | ||
| Running @ Kowloon Bay Sportsground
Fast 400m (with target 1'40''@) - Rest for 1'30'' for 10 sets 1'35'' - 1'25'' 1'41'' - 1'26'' 1'39'' - 1'26'' 1'42'' - 1'26'' 1'43'' - 1'27'' 1'40'' - 1'27'' 1'42'' - 1'32'' 1'46'' - 1'30'' 1'45'' - 1'30'' 1'44'' - 1'32'' can't maintain for the last 3 sets, also I try to minimize the rest time to ~1'25'' but failed after the sixth set :( quite exhausted!!! then running 100m for 2 sets with others ~17'' each | ||
Wednesday Apr 23 | ||
| Running intervals 21:52 [3]4 km (5:28 / km) | |
| ahr:164 max:179 shoes: Mizuno Aero | ||
| running @ tai po sportsground w/ aby, ming, chung tsai, barry & rosanna
warm-up 800m + 800m Fast 300m - Slow 100m for 10 sets 1'07'' - 0'52'' 1'15'' - 0'52'' 1'15'' - 0'54'' 1'16'' - 0'53'' 1'17'' - 0'52'' 1'17'' - 0'53'' 1'21'' - 0'55'' 1'22'' - 0'53'' 1'23'' - 0'51'' 1'22'' - 0'53'' total: 21'52'' insist slow run instead of walk, however, the intensity can't maintain as previous cool-down 2k | ||
Tuesday Apr 22 | ||
| Running intervals 25:00 [4]4 km (6:15 / km) | |
| ahr:164 max:177 slept:6.0 shoes: Mizuno Rider | ||
| Running @ kowloon bay sportsground
800m + 800m warm-up (Fast 300m + Slow 100m) 10 sets 1'09'' - 0'57'' 1'14'' - 0'53'' 1'14'' - 0'52'' 1'16'' - 0'52'' 1'19'' - 1'25'' 1'17'' - 1'28'' 1'17'' - 1'26'' 1'19'' - 1'28'' 1'18'' - 1'25'' 1'19'' - 1'25'' | ||
Monday Apr 21 | ||
| Running tempo 12:00 [3]2.4 km (5:00 / km) | |
| ahr:164 max:179 shoes: Mizuno Rider | ||
| Pace adapting @ Kowloon bay sportsground
400m x 6 1:57 1:58 1:57 1:59 2:02 2:05 too tired (a little bit overtrained)...stop, rest & 2hr massage performed tomorrow a hard day | ||