Training Log: orienteeringTim

In the last 7 days:

activity

time

miles

climb

others

3:15:00

running

1:14:39

8.98

(8:18)

14.45

(5:09)

120

technical

18:22

21c

circuit

10:00

Total

4:58:01

8.98

14.45

120

21c

2:17

0:00

Sunday Oct 5
	Note
	rhr:60 slept:9.0 weight:118lbs (rest day)
	Originally have a competition today but cancelled due to the thunderstorm warning signal. Therefore getting a rest today, having a half-an-hour massage, relax those tight muscles.
Saturday Oct 4
	others (SRS coaching lecture) 1:45:00 [3]
	slept:4.5 shoes: Adidas 047255
	SRS lecture GS0036 Coaching Individual Sports - Table Tennis @ 0900-1200 [0900-1100 practical] warm up teach practice [presentation] technical training
Friday Oct 3
	others (PE lesson [fitness]) 1:30:00 [3]
	slept:4.5 shoes: Adidas 047255
	SRS lesson RCS0135 Physical Education @ 1030-1230 stretching use of upper lambs anaerobic exercise machines 1RM testing
	running warm up/down (HKIOF Hapi-Fri Run) 10:12 [3]1.8 km (5:40 / km) +10m 5:31 / km
	slept:4.5 shoes: Adidas 047255

	technical tempo (HKIOF Hapi-Fri Run) 18:22 [5]****
	21c shoes: Adidas 047255

	running warm up/down (HKIOF Hapi-Fri Run) 18:33 [3]3.7 km (5:01 / km) +20m 4:53 / km
	shoes: Adidas 047255

Thursday Oct 2
	running warm up/down (BU x-c [trial]) 16:35 [3]2.55 km (6:30 / km)
	slept:8.0 shoes: Adidas 047255

	running warm up/down (BU x-c [warm up]) 4:13 [3]0.6 km (7:02 / km) +20m 6:01 / km
	shoes: Adidas 047255

	running intervals (BU x-c [hill rap]) 3:41 [5]0.75 km (4:55 / km) +60m 3:30 / km
	shoes: Adidas 047255
	BU x-c training @ JSC & Junction Road Park @ 1830-2100 warm up: 16'35 [JSC lane6 6 laps, 425m x6] warm up jog: 4'13 [JSC>park, 0.6km,20m] warm up total: 20'48 [3.15km,20m] hill rap (intervals) [junction road park (fu on street) 3 times, 0.25km,20m x3] 1: 77", 6'42 (hill rap, downhill jogging) 2: 72", 3'30 3: 72". hill rap total: 13'54(3'41) [0.75km,60m] jog: 4'29 [park>JSC, 0.6km,10m] 400m-interval [JSC lane6 (400m) 1 lap + 90" rest, x10] 1: 76", 105" 2: 75", 85" 3: 75", 82" 4: 79", 79" 5: 80", 77" 6: 83", 72" 7: 83", 73" 8: 84", 72" 9: 87", 69" 10: 76". 400m-interval total: 25'15(13'18) [4km] cool down: 3'38 [JSC outside lane8 1 lap, 450m] circuit 2 sets [core muscles]: 10'00 total: 78'04 [8.95km,30m]
	running (BU x-c [jog]) 4:29 [3]0.6 km (7:28 / km) +10m 6:54 / km
	shoes: Adidas 047255

	running intervals (BU x-c [400m-interval]) 13:18 [5]4 km (3:20 / km)
	shoes: Adidas 047255

	running warm up/down (BU x-c [cool down]) 3:38 [2]0.45 km (8:04 / km)
	shoes: Adidas 047255

	circuit (BU x-c [circuit]) 10:00 [5]
	shoes: Adidas 047255

Weather

Hong Kong, China Mostly Cloudy 75°F (feels like 77F) Humidity: 78%, Winds: 7mph Useful Daylight: 5:54 AM - 6:27 PM more details Weather data provided by weather.com®

Tuesday Oct 7	N/A F N/A	20%
Wednesday Oct 8	85 F Partly Cloudy	20%
Thursday Oct 9	86 F Scattered T-Storms	40%
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