Training Archive: sofreeIn the 7 days ending 2008-06-01:
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Sunday Jun 1 | ||
| Orienteering 1:10:11 [3] *** 4 km (17:33 / km) +200m 14:02 / km | |
| ahr:151 max:169 spiked:16/16c shoes: Integator Spike | ||
| Morning conduct an OL Training/Event @ Ngau Liu
Afternoon OL Training @ Rotary Park quite good, little error but need to be more confident & energetic almost fast walking for the whole course better technique in the forrest rather than in the open/semi-open area 1- 0'42'' 2- 8'27'' 3- 3'36'' 4- 5'42'' 5- 9'03'' 6- 1'30'' 7- 2'20'' 8- 4'10'' 9- 8'57'' 10-2'57'' 11-2'48'' 12-3'03'' 13-2'02'' 14-6'13'' 15-1'50'' 16-2'55'' to finish- 3'46'' total: 1:10'07'' | ||
Saturday May 31 | ||
| Orienteering race (Sprint OL) 41:00 [3] ** 4.5 km (9:07 / km) +50m 8:38 / km | |
| ahr:158 max:174 shoes: Inov | ||
| OL Event @ Guangzhou Fai Shan
get the map contact back, better flow & feelings than last time! but some pain at the joint and shin which make me diff to run, a little bit hard :( | ||
Thursday May 29 | ||
| Street Running hills 1:13:00 [3] 10.5 km (6:57 / km) +393m 5:51 / km | |
| ahr:157 max:173 | ||
| Hammer Hill <---> Fei Ngo Shan thr Jar's Incline
humidity is so high, lost >500ml sweat (from the clothes) Ngau Chi Wan Rd --- faster ~ 30s Jar's Incline --- faster ~30s Shatin Au back to Hammer Hill --- faster ~ 1min but seems not so fast than before, also not so tired ; ) However, no more "Fei Ngo Shan" next week & June, need to back to classroom :( | ||
Tuesday May 27 | ||
| Street Running 1:17:51 [3] 13 km (5:59 / km) | |
| ahr:157 max:179 shoes: Mizuno Rider | ||
| Running @ Shatin <---> Tai Po Science Park
v. wet due to the high humidity, v. v. thirty after running Shatin SG ---> Science Park ~ 7k (1k more due to the blocked path) 41'15'' Back to Shatin SG ~6k 34'20'' with 2'15'' rest in between the back pain seems worsen! | ||
Monday May 26 | ||
| Running 48:42 [3] 8.4 km (5:48 / km) | |
| ahr:153 max:172 shoes: Mizuno Aero | ||
| Running @ Happy Valley
mild wind but humidity is so high, all wet 6 laps ~ 8.4k 8'25'' 8'16'' 8'08'' 8'02'' 7'56'' 7'54'' | ||