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Training Log Archive: hkleaf

In the 7 days ending Aug 30, 2009:

activity # timemileskm+m
  Running6 6:33:21 48.63(8:05) 78.27(5:02) 520
  Stretching6 1:00:00
  Speed/Track1 9:58 1.99(5:01) 3.2(3:07)
  Strength1 5:00
  Total6 7:48:19 50.62 81.47 520
  [1-5]6 6:48:19

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MoTuWeThFrSaSu

Sunday Aug 30, 2009 #

Running (Bike Trail) 1:04:13 [2] 8.28 mi (7:45 / mi) +33m 7:40 / mi
shoes: Adidas Supernova Cushion 6

32C, cloudy, humid - Easy run on the Tolo Harbour bike trail, from TaiPo to Shatin. Iris tagged along on the bike for some much appreciated company. Lots of folks were also out enjoying the day.

Stretching warm up/down 10:00 [0]

Saturday Aug 29, 2009 #

Running long (Road) 1:33:40 [2] 11.63 mi (8:03 / mi)
shoes: Nike Air Pegasus+ 2007

31C, cloudy - Evening run from Ngau Tau Kok over to Hung Hom and back. First long run in months, but it helped that the route was flat. Legs felt fine throughout, but L-ITB is now a little sore. Will have to stretch and get out the foam roller. Maybe I should x-train tomorrow instead of running.

Stretching warm up/down 10:00 [0]

Friday Aug 28, 2009 #

Event: Canadian Orienteering Championships
 

Running (Road) 44:00 [2] 5.23 mi (8:25 / mi) +37m 8:14 / mi
shoes: Nike Air Pegasus+ 2007

31C, 73%, mostly clear - Easy recovery run by myself from home over to the old Kai Tak Airport and back. Haven't found the way (if it even exists) onto the now deserted runway yet. Maybe next time.

Stretching warm up/down 10:00 [0]

Thursday Aug 27, 2009 #

Running warm up/down (Track) 27:01 [2] 5.1 km (5:18 / km)
shoes: Asics Gel-DS Trainer 13

31C, 74%, mostly clear - TNT at Hammer Hill.
Warm up (8 laps) and cool down (3 laps) on the outer lane.
18:21.37
8:40.14

Running hills (Road) 29:11 [4] 3.05 mi (9:34 / mi) +450m 6:34 / mi
shoes: Asics Gel-DS Trainer 13

Climb up Jat's Incline. I set a brisk pace early on, getting to the bottom of Jat's in 9:12. The last third of the climb again was a struggle as I was tiring quickly and breathing heavily. Good thing there's nice cool running natural water at the top to douse my head.

Running (Road) 36:55 [2] 3.55 mi (10:24 / mi)
shoes: Asics Gel-DS Trainer 13

Easy jog back down to the sports ground, chatting with Iris along the way. We saw a snake snacking on a frog for dinner by the roadside.

Speed/Track intervals 9:58 [5] 3.2 km (3:07 / km)
shoes: Asics Gel-DS Trainer 13

Joined the Lok Wah Track Club for the remainder of its workout, which consisted of 4x400m (on 2:30 cycles) and 2x800m.

Splits, w/ walking recovery:
75.75 (73.28)
73.56 (76.45)
71.65 (106.80)
69.67 (5:23.04)
2:35.11 (2:18.19)
2:31.99

Stretching warm up/down 10:00 [0]

Wednesday Aug 26, 2009 #

Running (Road) 38:22 [2] 5.0 mi (7:40 / mi)
shoes: Adidas Supernova Cushion 6

31C, cloudy - Easy recovery run with my HKIOF clubmates. It was an out-n-back from the Kowloon Park swimming pool along the TST harbour front to Hung Hom ferry pier. Ran with a light pack again and sweated profusely. The most interesting part of the run wasn't the laser show or the harbour view, but the dodging of tourists instead!

20:00 out
18:22 back
(Time discounted for long pauses at traffic lights)

Chris brought back some chocolates from Hungary, and it was nice to listen to his WOC experience over dinner.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 5:00 [1]

Tuesday Aug 25, 2009 #

Running (Pavement) 59:59 [3] 14.04 km (4:16 / km)
shoes: Adidas Supernova Cushion 6

30C, cloudy - TNT at Morse. Glutes were still slightly sore from Sunday, and legs a bit heavy, so I didn't manage to get in 25min of tempo effort in the middle. Like last week, I just ran 12 laps at a steady pace.

Splits (elapsed time):
1. 5:16.82 (5:16.82)
2. 5:20.17 (10:36.99)
3. 5:08.51 (15:45.40)
4. 5:02.34 (20:47.84)
5. 4:58.15 (25:45.99)
6. 4:57.91 (30:43.90)
7. 4:50.29 (35:34.19)
8. 4:52.11 (40:26.30)
9. 4:45.12 (45:11.42)
10. 4:57.48 (50:08.90)
11. 4:52.33 (55:01.23)
12. 4:57.99 (59:59.22)

This was 1:30 faster than last week, but I ran with a small pack then. It's a comfortably hard effort, probably high in the aerobic zone. Too bad I don't have the HR monitor to verify.
hmm... that's a 6:52/mi pace, sort of inbetween zones. I should do a time trial to see where my fitness stands now.

Stretching warm up/down 10:00 [0]

Monday Aug 24, 2009 #

Note
(rest day)

Scheduled rest day. Legs and glutes a bit sore from yesterday.

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