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Training Log Archive: hkleaf

In the 9 days ending Jul 16, 2016:

activity # timemileskm+m
  Orienteering1 44:37 4.3(10:23) 6.92(6:27)23 /30c76%
  Strength1 38:29
  Running2 25:13 2.34(10:46) 3.77(6:41)
  Stretching2 20:00
  Total2 2:08:19 6.64 10.6923 /30c76%
  [1-5]2 1:48:19
averages - weight:58.2kg

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Saturday Jul 16, 2016 #

11 AM

Note

Talk by nutritionist @HKSI

Thursday Jul 14, 2016 #

8 PM

Strength (Plyometrics) 20:29 [2]
ahr:112 max:153 weight:58.2kg shoes: NB RC900JR

Squad Physical Training @Hammer Hill Sportsground
circuit training x2 sets.

Running intervals (200s) 6:36 [3] 1.2 km (5:30 / km)
ahr:137 max:159 shoes: NB RC900JR

Squad Physical Training - intervals
6x 200m (w/ 200m recovery jog)

L-shin started hurting after the third one, so called it quits.

Splits:
1:28.53 (117/125) / 57.06 (131/137)
1:19.74 (139/143) / 48.58 (143/152)
1:16.66 (152/155) / 45.48 (150/159)

Strength (Calisthenics) 18:00 [2]
shoes: NB RC900JR

core training

Running warm up/down (Pavement) 11:51 [1] 1.88 km (6:18 / km)
ahr:127 max:140 shoes: NB RC900JR

Cool down 2 big laps around sportsground with Aby.

Stretching warm up/down 10:00 [0]

Wednesday Jul 13, 2016 #

Note
(injured)

Another day of rest/healing. Will try to run again tomorrow, and if things go well may even try some faster running. Definitely feeling much more normal walking around and climbing stairs today.
C • Hope you are healing quickly! 2

Monday Jul 11, 2016 #

Note
(injured) (rest day)

The second run yesterday might have re-opened the wound a bit. Some blood stains were observed seep through the bandage. But after cleaning it and checking with the nurse, things look to be fine.

Sunday Jul 10, 2016 #

9 AM

Orienteering (Sprint) 24:37 [2] *** 3.76 km (6:33 / km)
spiked:11/16c shoes: Mizuno Wave Precision 13

Squad Technical Training - Sprint @Shenzhen Wan Park
Course 1: 3.3km, 16c (ISSOM 1:5000, 2.5m)
Ran it very slowly just testing out the injured leg. Felt awkard to be running and seemed I may have compensated with my form as well. Also ran without a compass so committed a few directional mistakes due to mis-reading vegetations. Had an error at #2, followed by poor route choices to #4 and on long leg to #5. Just didn't have very good flow overall, but happy that my leg was okay.

Running warm up/down (Path) 3:23 [1] 0.36 km (9:24 / km)
shoes: Mizuno Wave Precision 13

jog from event center to start of Course 2

Orienteering (Sprint) 20:00 [2] *** 3.16 km (6:20 / km)
spiked:12/14c shoes: Mizuno Wave Precision 13

Course 2: 2.8km, 14c (ISSOM 1:5000, 2.5m)
Still going slow. Flow was much smoother this time around, but still managed some directional mistakes. The vegetation mapping was off at a few places, leading to some hesitations. My visualization was poor at times as things didn't match with reality very well. Started to feel the wound throbbing near the end, probably the results on increased circulation from running.

Running warm up/down (Path) 3:23 [1] 0.33 km (10:15 / km)
shoes: Mizuno Wave Precision 13

jog back to event center

Stretching warm up/down 10:00 [0]

Saturday Jul 9, 2016 #

Event: JWOC 2016 - Engadin, Switzerland
 

Note
(injured)

Skipped the squad cross-country run @Pak Shek Kiu this morning. Instead went to work at Iris' office the whole day.
Had planned to try jogging a bit in the evening at the 7-11 Fun Run, but decided against it in the last minute to just be a spectator and play games at the mini fair.

Friday Jul 8, 2016 #

Note
(injured)

Had the stitches removed. The wound on the shin looks alright, but it's healing slower than expected around the knee probably due to constant movements. Nurse advised to keep from vigorous exercises for another week.

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