Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: hkleaf

In the 7 days ending Jun 11, 2015:

activity	#	time	miles		km		+m
Running	6	4:15:29	24.52	(10:25)	39.46	(6:28)	805		3c
Orienteering	1	1:03:20	1.73	(36:40)	2.78	(22:47)	108	14 /	16c	87%
Stretching	6	55:00
Strength	3	40:57	0.29		0.47
Speed/Track	1	18:04	3.11	(5:49)	5.0	(3:37)
X-Training	1	2:18					69
Total	11	7:15:08	29.65		47.71		982	14 /	19c	73%
[1-5]	11	6:20:08

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Thursday Jun 11, 2015 #

7 PM

Running warm up/down (Track) 16:17 [1] 2.73 km (5:58 / km)
ahr:112 max:127 shoes: NB 1061

warm up for Squad 5km test

Stretching warm up/down 10:00 [0]

8 PM

Note

Squad 5km Test

Speed/Track race (5km) 18:04 [5] 5.0 km (3:37 / km)
ahr:175 max:191 shoes: NB 1061

Squad 5km Test
Very hot and humid with no wind during the run, so wasn't able to keep 85sec/lap pacing.

Running warm up/down (Track) 26:22 [2] 3.41 km (7:44 / km)
ahr:133 max:170 shoes: NB 1061

Cool down afterwards, including pacing Iris for her final 2 laps.

9 PM

Strength (Circuit) 20:57 [2] 0.47 km (44:34 / km)
ahr:132 max:156 shoes: NB 1061

Squad Physical Training - circuit
2 sets of 12 stations

Stretching warm up/down 5:00 [0]

5km Test - Splits

Wednesday Jun 10, 2015 #

7 PM

Running warm up/down (Track) 16:01 [2] 3.11 km (5:09 / km)
ahr:127 max:146 shoes: Asics Nimbus 10

warm up 7 laps while waiting for Milk to arrive.

Running hills (Jat's Incline) 39:44 [3] 3.05 mi (13:02 / mi) +450m 8:56 / mi
ahr:145 max:162 shoes: Asics Nimbus 10

Uphill portion. Easy effort as it was hot and humid, plus legs were feeling a bit tired.

Running (Jat's Incline) 38:37 [2] 3.55 mi (10:53 / mi)
ahr:114 max:160 shoes: Asics Nimbus 10

Downhill portion back to Hammer Hill.

Running warm up/down (Track) 10:16 [2] 1.83 km (5:37 / km)
ahr:139 max:145 shoes: Asics Nimbus 10

cool down 4 laps.

Stretching warm up/down 10:00 [0]

9 PM

Strength (Calisthenics) 10:00 [2]

core exercise

Tuesday Jun 9, 2015 #

Strength (Calisthenics) 10:00 [2]

core exercises

11 PM

Running (Mixed Pavement/Grass) 45:01 [3] 8.64 km (5:13 / km)
ahr:140 max:176 shoes: Mizuno Wave Precision 13

Late night run out to Runway Park and back with Iris after finishing up with uncle's funeral service. Stomach was too full from dinner still, but managed a brief set of 1-2-3-2-1 minute speedplay on the way back.

Stretching warm up/down 10:00 [0]

Monday Jun 8, 2015 #

10 PM

Running (Road) 44:21 [2] 8.43 km (5:16 / km) +330m 4:24 / km
ahr:142 max:164 shoes: Mizuno Wave Precision 13

Late night jog around the neighbourhood.

11 PM

X-Training (Stairs) 2:18 [3] +69m
ahr:158 max:174 shoes: Mizuno Wave Precision 13

Took stairs home after run.

Stretching warm up/down 10:00 [0]

Sunday Jun 7, 2015 #

Note

Guangdong Orienteering Tour - Stage 3 @GZ University Town

9 AM

Note

XCC Club Trainig @Ngau Liu

10 AM

Orienteering 4:19 [3] *** 0.4 km (10:47 / km) +23m 8:23 / km
ahr:128 max:139 spiked:3/3c shoes: Asics Nimbus 10

XCC Club training @Ngau Liu
Short warmup loop

Orienteering 59:01 [3] **** 2.38 km (24:48 / km) +85m 21:02 / km
ahr:137 max:170 spiked:11/13c shoes: Asics Nimbus 10

Main course: 1.6km, 13c (ISOM 1:7500, 5m)
A mixture of corridor, window, and regular orienteering. Had some trouble with the corridor portion to #3, and was off with the compass at #7. Pace was slow due to inappropriate footwear.

11 AM

Running warm up/down (Mixed Trail/Terrain) 18:50 [1] ** 0.69 km (27:18 / km) +25m 23:07 / km
ahr:112 max:128 3c shoes: Asics Nimbus 10

Control pick-up as cool down, w/ little Aiden.

Stretching warm up/down 10:00 [0]

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