Training Log Archive: hkleafIn the 7 days ending Mar 3, 2016:
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Thursday Mar 3, 2016 #
Running warm up/down (Track) 5:10 [2] 0.72 km (7:11 / km)
ahr:135 max:166 shoes: NB MRC1600 (blue)
Running race (5km) 18:30 [4] 5.0 km (3:42 / km)
ahr:171 max:186 shoes: NB MRC1600 (blue)
19C, 83%RH, calm
Legs felt heavy, probably due to the lack of sleep last night and relative inactivity since return from Taiwan. Since I had already secured a decent test time from a few weeks ago, I planned to take it a bit easier tonight. Using the session as a tempo run instead. Ended up pacing Kevin the whole way @3:45/km. Felt okay cardiovascular wise, but legs were dragging a bit and lower back was aching after half way. All things considered, satisfied with the time.
Splits:
44.53 (121/128)
91.80 (138/152)
87.93 (159/163)
90.70 (169/174)
90.56 (175/181)
88.20 (175/176)
89.62 (177/179)
88.52 (178/180)
89.36 (178/180)
89.47 (179/180)
88.37 (181/182)
88.50 (182/183)
82.16 (185/186)
Running warm up/down (Track) 13:08 [2] 1.72 km (7:38 / km)
ahr:141 max:169 shoes: NB MRC1600 (blue)
Stretching warm up/down 10:00 [0]
Wednesday Mar 2, 2016 #
Note
(rest day)
Tuesday Mar 1, 2016 #
Note
(rest day)
Monday Feb 29, 2016 #
Note
(rest day)
Sunday Feb 28, 2016 #
Running warm up/down (Mixed Pavement/Grass) 14:28 [2] 2.02 km (7:10 / km)
shoes: Mizuno Wave Ronin 2
Running (Form Drills) 5:00 [2] 0.5 km (10:00 / km)
shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Orienteering race (Sprint) 14:18 [5] *** 2.9 km (4:56 / km) +30m 4:41 / km
spiked:13/16c shoes: Mizuno Wave Ronin 2
ME Course: 2.9km, 16c, 30m (1:5000, 2m)
Another open park with mostly runnable forest. Had a fairly smooth run with the two biggest mistakes coming early on the longish legs. Bad direction and hesitation out of start to #1 cost me ~30s, then picked a longer route to #5 costing another ~10s or so. Vegetation mapping doesn't seem to match with reality, which affected micro route choices. #8 was misplaced and caused problems for some runners. Worse yet, the organizer moved the flag back to the correct spot half way through the race. Unfortunately, since it claimed that no one file an official protest, the final results stand.
I managed a 2nd place finish, just like last year in Taiwan. The incredible part of the result is that I lost to the winner (Zack) by a mere 1sec, and sqeaked by 3rd place (Tsz Wai) also by 1sec! Closest podium results I've been a part of.
Running warm up/down (Mixed Pavement/Grass) 5:54 [1] 0.5 km (11:48 / km)
shoes: Mizuno Wave Ronin 2
Saturday Feb 27, 2016 #
Running warm up/down (Pavement) 10:00 [3] 1.7 km (5:53 / km)
shoes: Mizuno Wave Ronin 2
Orienteering (Sprint) 20:06 [4] *** 4.23 km (4:45 / km) +10m 4:42 / km
ahr:171 max:184 spiked:18/22c shoes: Mizuno Wave Ronin 2
Course L, 3.63km, 22c (1:4000, 2m)
Very open and runnable park terrain, so it was a good opportunity to practice running straight on a bearing. Results were mixed, but I was able to spot the contour features ahead and adjusted my direction, hitting the controls without problems.
#3 was misplaced, but didn't cause too much trouble as I saw people punching. It did confuse me slightly exiting #3, as I hit the parking lot much sooner than expected. Messed up #7 as the flag wasn't placed. Took a bad route to #9. Misread the uncrossable stream south of #13 and had backtrack around a bit.
Stretching warm up/down 10:00 [0]
Orienteering 30:00 [1] ** 1.5 km (20:00 / km)
shoes: Mizuno Wave Precision 13
Hiking (Pavement) 30:00 [1] 2.18 km (13:46 / km)
shoes: Mizuno Wave Precision 13
Hiking (Pavement) 30:00 [1] 3.12 km (9:37 / km)
shoes: Mizuno Wave Precision 13
Orienteering (Sprint) 15:12 [3] *** 2.35 km (6:28 / km) +50m 5:51 / km
ahr:153 max:177 spiked:14/16c shoes: Mizuno Wave Ronin 2
Course A: 2.9km, 16c (1:3000, 2m)
Same mapper as tomorrow's WRE, so it was good to get some familiarity with the mapping style. Vegetation mapping seems problematic.
Course wasn't great either, offering only a couple of real route choice legs. There was a misplaced control (#6) once again!
Running warm up/down (Mixed Pavement/Grass) 9:31 [2] ** 1.1 km (8:39 / km) +50m 7:03 / km
ahr:121 max:138 shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Friday Feb 26, 2016 #
Hiking (Pavement) 2:00:00 [1] 9.6 km (12:30 / km)
shoes: Mizuno Wave Precision 13
Spent the afternoon walking (w/ heavy pack) around the city with Iris, visiting a few of the modern architecture. Time and distance estimated.