Training Log Archive: hkleafIn the 7 days ending Jan 29, 2012:
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Sunday Jan 29, 2012 #
Strength (Free Weights) 10:00 [3]
Arms.
Stretching warm up/down 5:00 [0]
Saturday Jan 28, 2012 #
Strength (Free Weights) 15:00 [3]
Some upper body and core exercises.
7 PM
Running (Road) 46:10 [3] 9.85 km (4:41 / km)
shoes: Asics Nimbus 10
Quick run in the neighbourhood before dinner with Grandma.
Stretching warm up/down 5:00 [0]
Thursday Jan 26, 2012 #
Strength (Calisthenics) 10:00 [2]
Core exercises.
8 PM
Running warm up/down (Track) 13:45 [2] 2.73 km (5:02 / km)
shoes: Asics Gel-DS Trainer 13
小圈子Training at Hammer Hill. First real exercise after the Chinese New Years. Small group tonight, only 6 of us - Aby, Tin, Chris, Heidi, SiuTung, and me.
Warm up 6 big laps 'round the track before the speedwork.
Warm up 6 big laps 'round the track before the speedwork.
Speed/Track (Tempo) 32:42 [3] 8.0 km (4:05 / km)
shoes: Asics Gel-DS Trainer 13
8km tempo run, with speed increase at 2k increments.
Average per lap: 1:45, 1:40, 1:35, 1:30
Splits:
1:47.62
1:45.25
1:46.80
1:44.68
1:45.77 (2km@8:50.12)
1:42.57
1:39.98
1:39.75
1:39.47
1:39.93 (2km@8:21.70)
1:34.72
1:35.00
1:35.20
1:36.23
1:35.88 (2km@7:57.03)
1:30.97
1:30.60
1:30.43
1:31.02
1:30.15 (2km@7:33.17)
Average per lap: 1:45, 1:40, 1:35, 1:30
Splits:
1:47.62
1:45.25
1:46.80
1:44.68
1:45.77 (2km@8:50.12)
1:42.57
1:39.98
1:39.75
1:39.47
1:39.93 (2km@8:21.70)
1:34.72
1:35.00
1:35.20
1:36.23
1:35.88 (2km@7:57.03)
1:30.97
1:30.60
1:30.43
1:31.02
1:30.15 (2km@7:33.17)
Running warm up/down (Track) 17:20 [1] 2.34 km (7:24 / km)
shoes: Asics Gel-DS Trainer 13
Cool down 5 big laps.
Stretching warm up/down 15:00 [0]
Before and after.
Wednesday Jan 25, 2012 #
Note
(rest day)
Too cold and rainy out, plus I was being lazy, so another rest day it is!
Tuesday Jan 24, 2012 #
Note
(rest day)
Slept in, exhausted from all the Chinese New Years festivities.
Strength (Calisthenics) 10:00 [2]
Core exercises.
Monday Jan 23, 2012 #
Note
(rest day)
Happy Chinese New Year (of the Dragon)! :)