Training Log: siswslscsfs

In the last 7 days:

activity

time

miles

climb

Orienteering

2:10:02

4.47

(29:03)

7.2

(18:03)

270

35 /

39c

90%

Running

39:06

5.37

(7:16)

8.65

(4:31)

Weight Training

20:00

Rugby

5:00

Circuit Training

5:00

Total

3:19:08

9.85

15.85

270

35 /

39c

90%

2:10

0:00

Friday Jul 4
	Weight Training 20:00 [4]
	slept:6.0
	Gym @ Home 5:30pm Side Lateral (right) (5lbs) x 10 x 2 Side Lateral (left) (7.5lbs) x 10 x 2 Side Lateral (5lbs/7.5lbs) x 10 x 2 Alternate Shoulder Press (right) (5lbs) x 10 x 2 Alternate Shoulder Press (left) (7.5lbs) x 10 x 2 Alternate Shoulder Press (5lbs/7.5lbs) x 10 x 2 Biceps Curl (right) (5lbs) x 10 x 2 Biceps Curl (left) (7.5lbs) x 10 x 2 Biceps Curl (5lbs/7.5lbs) x 10 x 2 Triceps (right) (12.5lbs) x 10 x 2 Triceps (left) (12.5lbs) x 10 x 2 Lower Abdonmen x 15 x 2 Push-up x 20 x 2 Abdonmen Wheel x 10 x 2 Front Raise (right) (5lbs) x 10 x 2 Front Raise (left) (7.5lbs) x 10 x 2 Front Raise (5lbs/7.5lbs) x 10 x 2
Thursday Jul 3
	Running warm up/down 11:12 [3] 1.8 km (6:13 / km)
	slept:7.0 shoes: New Balance COM570BWS
	Running @ Morse Park 7:15pm Warm-up: ~10mins warm-up ~1.8km 11'12"
	Running intervals 22:41 [5] 6.05 km (3:45 / km)
	slept:7.0 shoes: New Balance COM570BWS
	Running @ Morse Park 7:45pm Team Training 550m x 2 relay w/ Chi Ko Chi Ko Chung 1. 2'03"48 2'04"52 2. 1'51"00 2'03"96 3. 1'51"13 2'01"73 4. 1'52"78 1'58"47 5. 1'54"34 1'59"94 6. 1'52"69 2'01"03 7. 1'54"74 2'02"98 8. 1'56"54 2'03"84 9. 2'00"97 2'07"47 10.1'58"14 2'04"21 11.1'57"53 2'13"37 T: 21'13" 22'41" Total: 43'54" Used the new running style, really could save some energy and the time was not so bad... However, the time even slower than the previous one which was running on the slippery surface. Should I continue improve my running style or just used the old one in order to run faster ? One month left only...

	C • running style 1
	Running warm up/down 5:13 [3] 0.8 km (6:31 / km)
	slept:7.0 shoes: New Balance COM570BWS
	Running @ Morse Park 8:45pm Warm-down: ~5mins warm-down ~800m 5'13"
	Rugby 5:00 [4]
	slept:7.0
	Rugby @ Kowloon Tsai Park 9:20pm Just ran on the grass for few mins... However, tried to set the ruck 2 times in the few mins.
	Circuit Training 5:00 [3]
	slept:7.0
	Circuit Training @ Kowloon Tsai Park 9:40pm Push-up x 25 Curl-up x 25 Changing Squat x 25 In fact, not enough 5 mins...
Tuesday Jul 1
	Orienteering 1:19:41 [4]***** 3.6 km (22:08 / km) +120m 18:58 / km
	spiked:12/16c slept:5.0 shoes: VJ Integrator Metal Stud
	Orienteering @ Rotary Park 12:30pm Good starting and shit in the forest... In fact, I trusted myself could run better if there was no people beside me...... Stopped because Vivian was deeply injured at #12, thus Iris and I took care of her and back finish...
	Orienteering race 12:48 [5]***** 1.2 km (10:40 / km) +50m 8:50 / km
	spiked:9/9c slept:5.0 shoes: VJ Integrator Metal Stud
	Orienteering @ Ngau Liu 3:30pm Y2Y Short Course Training Careless #1 ... And ran well after, but lost the time too much at #1......
	Orienteering 37:33 [5]***** 2.4 km (15:39 / km) +100m 12:57 / km
	spiked:14/14c slept:4.0 shoes: VJ Integrator Metal Stud
	Orienteering @ Ngau Liu 4:00pm Y2Y Long Course 2.4km 100m climb #14 Still could not run when contouring... Lost 1min each compared w/ KK 37'33"... KK 28' ...
Monday Jun 30
	Note

	One word only - Didn't want to train...... Felt down these days......