Training Log Archive: hkleafIn the 7 days ending Sep 7, 2011:
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Wednesday Sep 7, 2011 #
8 PM
Running hills (Road) 32:20 [4] 3.05 mi (10:36 / mi) +450m 7:16 / mi
shoes: NB 1061
Run up Jat's Incline. Started at a quicker pace shooting for 30min. But since this was the first time in a long while running up hill in this heat, I couldn't keep pace. Even had to walk for a few minutes @ around 25min mark.
Splits:
10:00 扎山道口
16:15 涼亭
19:45 標高柱
23:45
Splits:
10:00 扎山道口
16:15 涼亭
19:45 標高柱
23:45
Running (Road) 35:24 [2] 3.55 mi (9:58 / mi)
shoes: NB 1061
Down hill portion back to Hammer Hill S.G.
9 PM
Speed/Track (5k test) 20:02 [4] 5.4 km (3:43 / km)
shoes: NB 1061
After Jat's, joined the Lok Wah guys on their third of three 5k intervals. The inner lanes were under maintenance so had to run longer laps (~8-9sec more). Tired at the end, but quite satisfied with the consistency.
Splits:
1:32.39
1:36.15
1:36.88
1:37.07
1:37.03 (2k @7:59.52)
1:37.03
1:37.59
1:37.08
1:37.57
1:37.66 (2k @8:06.93)
1:38.59
1:35.58
0:41.80
Splits:
1:32.39
1:36.15
1:36.88
1:37.07
1:37.03 (2k @7:59.52)
1:37.03
1:37.59
1:37.08
1:37.57
1:37.66 (2k @8:06.93)
1:38.59
1:35.58
0:41.80
Stretching warm up/down 10:00 [0]
Cool down afterwards
Tuesday Sep 6, 2011 #
Note
(rest day)
Worked late and skipped running. But when over to Morse Park and joined the guys for dinner after their run.
Monday Sep 5, 2011 #
Note
(rest day)
Home for dinner and spend time with Grandma.
Saturday Sep 3, 2011 #
Note
(rest day)
Day-trip to SZ to visit Iris' family.
Friday Sep 2, 2011 #
Note
(rest day)
Another rest day. Too tired after last night to run. Plus had a rare Happy Hour social with colleagues.
Thursday Sep 1, 2011 #
Note
(rest day)
Forced rest day due to OT at the office till 5am!