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Training Log Archive: hkleaf

In the 7 days ending Sep 2, 2015:

	activity	#	time	miles		km		+m
	Running	7	3:07:59	21.65	(8:41)	34.85	(5:24)	61
	Speed/Track	2	1:11:33	11.0	(6:30)	17.71	(4:02)
	Stretching	6	1:05:00
	Cycling	1	50:00	17.14	(20.6/h)	27.59	(33.1/h)	2194
	Swimming	1	35:00
	Strength	2	20:00
	X-Training	1	2:33					69
	Total	10	7:12:05	49.8		80.15		2324
	[1-5]	10	6:07:05
averages - weight:56.8kg

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Wednesday Sep 2, 2015 #

7 PM

Running (Road) 17:31 [2] 2.93 km (5:59 / km) +61m 5:25 / km
ahr:121 max:144 shoes: NB RC900JR

Run from home with pack to Hammer Hill. After raining all night and day, the sky finally cleared up for the evening.

8 PM

Speed/Track tempo 16:06 [3] 4.0 km (4:02 / km)
ahr:152 max:162 shoes: NB RC900JR

4km tempo run @HM pace
Splits:
1:40.58 (128/144)
1:40.08 (146/147)
1:37.81 (146/148)
1:36.99 (152/153)
1:36.18 (155/156)
1:35.07 (158/159)
1:35.40 (159/160)
1:34.60 (160/162)
1:34.90 (159/162)
1:34.63 (160/161)

Running (Track) 4:52 [2] 0.89 km (5:28 / km)
ahr:127 max:132 shoes: NB RC900JR

Recovery between set

Speed/Track tempo (5km) 18:34 [4] 5.0 km (3:43 / km)
ahr:165 max:174 shoes: NB RC900JR

5km tempo run w/ Lok Wah Runners Club
Splits:
1:31.79 (137/153)
1:29.74 (157/161)
1:29.34 (162/164)
1:28.08 (166/169)
1:28.96 (168/169)
1:29.41 (169/170)
1:29.06 (170/171)
1:29.56 (169/170)
1:29.96 (170/171)
1:29.64 (171/172)
1:28.99 (170/171)
1:28.90 (170/172)
0:40.82 (173/174)

Running warm up/down (Track) 11:55 [2] 1.95 km (6:07 / km)
ahr:132 max:162 shoes: NB RC900JR

Cool down afterwards

Stretching warm up/down 10:00 [0]

5km Test - Splits

Tuesday Sep 1, 2015 #

11 PM

Running (Mixed Pavement/Grass) 47:56 [2] 9.36 km (5:07 / km)
ahr:129 max:159 shoes: Asics GT-1000 (Special Edition

Late night run with Iris over to Runway Park and the Kwun Tong Promenade. Started out rather slow as stomach still felt stuffed from earlier dinner with Iris' family. Lightning continued nonstop in the distance as thunderstorm was getting to roll in.

X-Training hills (Stairs) 2:33 [3] +69m
ahr:142 max:159 shoes: Asics GT-1000 (Special Edition

Stairs home after run. Iris joined in the fun as well.

Stretching warm up/down 10:00 [0]

Monday Aug 31, 2015 #

7 PM

Running (Mixed Pavement/Grass) 32:10 [2] 5.82 km (5:32 / km)
ahr:128 max:151 weight:56.7kg shoes: Mizuno Wave Precision 13

Easy recovery run (w/ pack) to Kwun Tong Pool before the swim.

8 PM

Swimming (Pool) 35:00 [2]

Swimming at Kwun Tong Pool. So crowded on this last day of summer vacation for many.

11 PM

Strength (Calisthenics) 10:00 [2]

Core exercises

Stretching warm up/down 10:00 [0]

Sunday Aug 30, 2015 #

10 AM

Note

Squad Technical Training @Tsing Yi - cancelled due to inclement weather

2 PM

Cycling (Stationary) 50:00 [2] 27.59 km (33.1 kph) +2194m
ahr:124 max:143 weight:57kg

Level 10, around the world, 565cal, including 5min of cool down.
Went to the gym at Gateway to get in a bit of exercise on this rainy day. Having sinus problem and not feeling great.

Stretching warm up/down 10:00 [0]

Afterwards

Friday Aug 28, 2015 #

10 PM

Running (Mixed Pavement/Grass) 42:53 [2] 9.23 km (4:39 / km)
ahr:142 max:156 shoes: Mizuno Wave Precision 13

28C, 87%RH, Intermittent drizzle
Recovery run. Out-n-back to Runway Park. Quite a few folks out and about at this late hour. Legs feeling the effects from last night's interval. Mainly focused on my form, esp. the upper body, while keeping a steady comfortable pace.

Stretching warm up/down 10:00 [0]

Strength (Calisthenics) 10:00 [2]

Core exercises

Thursday Aug 27, 2015 #

7 PM

Running (Road) 17:16 [2] 2.93 km (5:54 / km)
ahr:125 max:152 shoes: NB RC900JR

Home to Hammer Hill (with pack) for Squad Physical Training

8 PM

Speed/Track intervals (Ladder) 36:53 [4] 8.71 km (4:14 / km)
ahr:160 max:181 shoes: NB RC900JR

Squad Physical Training
Ladder 400-800-1200-1600-1200-800-400 @5k pacing w/ 400m jogging recovery in-between

Splits:
1:29.56 (133/154) / 2:23.27 (135/154)
2:55.83 (157/165) / 2:23.11 (146/165)
4:18.20 (163/172) / 2:25.43 (151/171)
5:40.06 (169/176) / 2:20.19 (157/175)
4:12.36 (172/178) / 2:24.76 (161/178)
2:41.92 (173/181) / 2:25.55 (164/180)
1:12.46 (171/181)

Focused on my strides (spm) while keeping a comfortable steady breathing. Think the higher frequency may have contributed to the faster then expected pacing toward the end. Nevertheless, happy to see that I was able to increase the pace even as my legs were tiring.
Also noted that HR was generally lower as compared to the same workout 2 weeks ago, probably due to cooler temperatures tonight.

Running warm up/down (Track) 13:26 [2] 1.74 km (7:43 / km)
ahr:134 max:152 shoes: NB RC900JR

Cool down 4 laps

Stretching warm up/down 15:00 [0]

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