Training Log Archive: sofreeIn the 7 days ending Jun 1, 2008:
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Sunday Jun 1, 2008 #
Orienteering 1:10:11 [3] *** 4.0 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''
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, 2008 #
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 :(
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, 2008 #
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 :(
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, 2008 #
Street Running 1:17:51 [3] 13.0 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!
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, 2008 #
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''
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''