Training Log Archive: hkleaf

brief warm up before 5km test

Selection 5km Test for AsOC & ACOC @SSP Sportsground
Mild temps fit for running. But as I had an all-nighter and only rested a bit before the run, I lowered my expectations and just aimed for a time in the 18min range. Started out easy and kept a steady pace. Tsz Wai was leading ahead to give me a target. Eventually passed him as he slowed a bit in second half. Cruised to the finish when I knew my time would be <18:08. Would need to be in much better shape to make it to the next scoring level of <17:33.

cool down afterwards

5km Test - Splits

Another busy day preparing for project review. No sleep today! :(

Busy preparing for project review, no time to train.

Scheduled rest day, legs not feeling too bad.

Community Chest Corporate Challenge (10km) @Pak Tam Chung, Sai Kung
15C, overcast, strong gusts

After a year hiatus, we returned to this race for the LWK team. Started out a bit easier without Aby setting the pace this time. Had to fend off a couple challengers on the big 1+km uphill. Luckily, they both faded near the top. Siu Tung then took off down the hill towards the dam, which opened up a gap of ~100m that he would maintain for the rest of the race.
It was super windy along the open portion (dam) of the course. The cross wind blew me sideways and made it very tough to run and breath. Time at turning point was 19:49. I tried pushing myself on the return, but it wasn't enough to catch Siu Tung who won in 38min. My time was the slowest in 5 years, which isn't a good sign for my fitness going into Feb, a month of HK Team selection tests.

Others on the team also did well, with the results as follow:
Men 10km
1st - Siu Tung
2nd - me
7th - Cyrus
13th - Abdon
14th - Chung

Women 10km
2nd - Iris
15th - Korena

Men Half
3rd - Aby
6th - Silas
21st - Sunny

Briefly before and after

17C, overcast
Sneaked in a short run after studio and before dinner. Legs felt a bit weird after last night's effort, so took it easy in the beginning to try to loosen them up. Ran out to Runway Park and Kwun Tong Promenade. Stayed relaxed amd gradually picked up the pace. Think stiffness maybe from the recent low volume plus cooler temps. Just need to run and stretch more. Definitely nice to be out.

Stairs home

Core exercise.