Training Log Archive: hkleaf

Squad Physical Training @Hammer Hill Sportsground
Tried to jog a little bit but it was still painful after a couple laps.

Team Meeting 7-9p @AYP Headquarters
Still no fruitful discussion in trying to have better/more relevant terrain for the Pre-AsOC training.

Had to skip Squad Technical Training @High Island and Apex Action Sprint @Jordan Valley due to injury.

Rest day. Went to the clinic to get the wounds cleaned.

Jog to start. Made it to pre-start call up just in time.

MetOC Summer Series 2016
Sprint @Wu Shan Recreational Playground
Course 1 (ME/WE): 1.9km, 22c (ISSOM 1:4000, 2m, 2016)

Had difficulties reading the small gaps between the impassable vegetation. Sub-optimal routes to #2, 7, 15 & 17. Exited in wrong direction to #5 & 13. Then suffered an injury as I was getting ready to punch #18. There's a concrete drainage channel alongside the path. I saw it and had full intention to jump over it to reach the little forested area where the control was located. I still don't know what exactly happened, but I guess I either mis-stepped or was tripped by some low vegetation as I jumped over. This caused me to slip and my L-leg fell into the channel. The sharp edge gashed my shin and knee. My forward momentum carried me into a tree, so my L-hip was pretty banged up as well. I yelled out in pain and laid on the ground for a moment. As I was getting up, a weakened branch fell from the tree and landed next to me. Guess I got lucky there! Fortunately, I was still able to move, and it was near the end of the course, so I hobbled to the Finish.
The gash on the shin was bleeding profusely. It was bad enough that I had to go to the ER to have things checked out. Ended up needing 4 stitches on the shin and 3 super band-aids on the knee. The L-hip is quite swollen, red, and painful. X-ray confirmed no damages to the bones and joints, so that's a relief. But now I can't train for at least a week... ugh!

The original plans to do add-on training at Tuen Mun Park in the afternoon after the race. I had set the courses and printed the maps, everything was ready. But since I was waiting for treatment at the ER, Iris took the maps and controls to the park to let others help set up the training. I later joined them (just as spectator) after being released from hospital. Too bad I didn't get to run with them, but think they enjoyed the training.

C • Get Well 2

Squad Physical Training @Hammer Hill Sportsground - warm up 2 laps

plyometrics and circuit

Intervals 6x 200m (w/ 200m jogging recovery). Target pace 34s.

Splits:
36.07 (111/128) / 67.97 (151/154)
37.06 (161/168) / 60.99 (164/169)
34.76 (166/174) / 63.75 (170/176)
34.13 (171/178) / 62.72 (176/181)
33.39 (175/183) / 64.67 (179/184)
32.93 (177/183) / 67.25 (178/185)

recovery between sets

Intervals 3x 800m (w/ 400m jogging recovery). Target pace 2:50

Splits:
2:48.32 (165/179) / 2:01.28 (170/180)
2:47.16 (177/184) / 2:09.84 (173/184)
2:41.86 (180/187) / 2:10.76 (172/187)

cool down 2 big laps around sportsground

Hot and humid. Run up Jat's Incline all the way to Tate's Cairn Meteorological Station. Legs felt quite tired still from last night's workout.
Bumped into some hashers on the way up.

down hill portion back to Hammer Hill Sportsground

cool down 4 laps