Training Log Archive: siswslscsfsIn the 7 days ending Mar 22, 2014:
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Thursday Mar 20, 2014 #
Running tempo 38:12 [4] 7.2 km (5:18 / km)
shoes: Mizuno Wave Spacer AR
8:00pm
400m x 7 + 400m x 6 + 400m x 5
1. 1'58"69, 1'57"36, 1'57"50, 1'57"41, 1'59"29, 1'56"46 1'53"29 - 13'40"
***2'11"91***
2. 1'50"62, 1'51"38, 1'46"97, 1'52"28, 1'50"71, 1'47"09 - 10'59"05
***2'59"35***
3. 1'44"29, 1'44"16, 1'41"23, 1'38"84, 1'33"60 - 8'22"12
Total: 38'12"43
Running warm up/down 13:00 [3] 1.8 km (7:13 / km)
shoes: Mizuno Wave Spacer AR
9:00pm
Warm down:
450m x 4
Circuit Training 10:00 [5]
9:30pm
Circuit x 1
Wednesday Mar 19, 2014 #
Running warm up/down 10:45 [3] 1.2 km (8:57 / km)
shoes: Asics Tarther Gale 2
7:30pm
Kln Park > Clock Tower
Running tempo 13:14 [5] 3.2 km (4:08 / km)
shoes: Asics Tarther Gale 2
8:00pm
Harbour runner - West Kowloon
Running tempo 12:51 [4] 2.5 km (5:08 / km)
shoes: Asics Tarther Gale 2
8:30pm
West Kowloon > Kln Park
Tuesday Mar 18, 2014 #
Running warm up/down 12:06 [4] 2.0 km (6:03 / km)
shoes: Asics Tarther Gale 2
7:30pm
400m x 5
2'38"98, 2'26"56, 2'26"71, 2'20"66, 2'13"21 - 12'06"12
Running intervals 30:34 [5] 6.0 km (5:06 / km)
shoes: Asics Tarther Gale 2
8:00pm
800m F 200m S @ 5'00"
1. 1'37"00, 1'28"92 - 3'05"92 (1'54"61) - 5'00"53
2. 1'27"88, 1'32"26 - 3'00"14 (1'57"15) - 9'57"82
3. 1'31"01, 1'31"08 - 3'02"09 (2'00"50) - 15'00"41
4. 1'29"21, 1'30"90 - 3'00"11 (2'00"34) - 20'00"86
5. 1'31"01, 1'31"91 - 3'02"92 (1'56"97) - 25'00"75
6. 1'31"52, 1'33"08 - 3'04"60 (2'29"50) - 30'34"85
Running warm up/down 11:50 [3] 1.8 km (6:34 / km)
shoes: Asics Tarther Gale 2
9:00pm
Warm down:
450m x 4
Circuit Training 15:00 [5]
9:15pm
Ka Ho's circuit
Monday Mar 17, 2014 #
Running warm up/down 5:05 [5] 0.95 km (5:21 / km)
weight:150lbs
7:00pm
Weight Training 50:00 [5]
7:10pm - 8:00pm
Sunday Mar 16, 2014 #
Orienteering race 1:10:46 [5] ***** 7.0 km (10:07 / km) +230m 8:41 / km
spiked:19/19c shoes: Icebug Spwider-L OLX 12 - Z
11:06am
Ranking League 2014 #2