Training Log Archive: chiuihcIn the 7 days ending Dec 10, 2006:
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Sunday Dec 10, 2006 #
Unspecified race (Adventure Race) 9:23:11 [3] 50.0 km (11:16 / km) +1000m 10:14 / km
shoes: Adidas
Action Asia Adventure Race 2006 - Hong Kong
6:15am - 到達起點大欖懲教所水壩
7:05am - 賽事開始
7:10am - Task 1) Trail Run ~10km (50'19") CP1
8:00am - Task 2) Mountain Bike (12'14") CP2
8:12am - Task 3) Fixed Lines (拉繩爬石) (13'27")
8:26am - Task 4) Mountain Bike (62'47") CP4
9:28am - Task 5) River Walk (行澗) + Jump Falls (跳崖) + Cargo Nets (繩網) + A, B, C, D Falls (游冰潭) (112'38") CP6
11:21am - Task 6) Mountain Bike (61'11") CP7
12:32am - Task 7) Trail Run (32'40") CP8
13:05pm - Task 8) Abseil (沿繩下降) + Rope Ladders (18'45")
13:24pm - Task 9) Tyrolean CP9
Task 10) Trail Run (35'41") CP10
13:59pm - Task 11) Mountain Bike (All Road!) (23'22") CP11
14:23pm - Task 12) Kayak (129'52") CP12
16:33pm - 衝線
Total Time: 9hrs23mins11sec (50km)
6:15am - 到達起點大欖懲教所水壩
7:05am - 賽事開始
7:10am - Task 1) Trail Run ~10km (50'19") CP1
8:00am - Task 2) Mountain Bike (12'14") CP2
8:12am - Task 3) Fixed Lines (拉繩爬石) (13'27")
8:26am - Task 4) Mountain Bike (62'47") CP4
9:28am - Task 5) River Walk (行澗) + Jump Falls (跳崖) + Cargo Nets (繩網) + A, B, C, D Falls (游冰潭) (112'38") CP6
11:21am - Task 6) Mountain Bike (61'11") CP7
12:32am - Task 7) Trail Run (32'40") CP8
13:05pm - Task 8) Abseil (沿繩下降) + Rope Ladders (18'45")
13:24pm - Task 9) Tyrolean CP9
Task 10) Trail Run (35'41") CP10
13:59pm - Task 11) Mountain Bike (All Road!) (23'22") CP11
14:23pm - Task 12) Kayak (129'52") CP12
16:33pm - 衝線
Total Time: 9hrs23mins11sec (50km)
Thursday Dec 7, 2006 #
5km run tempo 19:10 [5] 5.0 km (3:50 / km)
ahr:186 max:198 slept:7.0 weight:129lbs (injured) shoes: New Balance 631
7-12-2006
Squad Training
7pm @ Hammer Hill Road Sports Ground
>warm up 400m
>5km test 19:10
(lap time>HR)
1st 200m:
0:37>170
400m X12laps:
1.1:22>184
2.1:29>181
3.1:30>182
4.1:28>186
5.1:36>185
6.1:36>185
7.1:38>185
8.1:37>188
9.1:38>186
10.1:37>187
11.1:35>190
12.1:21>193
>cool down 1.6km
[total: 7km]
Squad Training
7pm @ Hammer Hill Road Sports Ground
>warm up 400m
>5km test 19:10
(lap time>HR)
1st 200m:
0:37>170
400m X12laps:
1.1:22>184
2.1:29>181
3.1:30>182
4.1:28>186
5.1:36>185
6.1:36>185
7.1:38>185
8.1:37>188
9.1:38>186
10.1:37>187
11.1:35>190
12.1:21>193
>cool down 1.6km
[total: 7km]
warm up/down warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: New Balance 631
Tuesday Dec 5, 2006 #
Run 90"/rest 30" interval intervals 15:00 [3] 4.0 km (3:45 / km)
ahr:176 max:191 rhr:54 slept:9.0 weight:129lbs (injured) shoes: New Balance 631
2:30pm @ Queen's College
>warm up 800m
>400m 90"/30" interval X 10
(HR of 90"run>HR of 30"rest)
1.170>191
2.180>177
3.176>179
4.180>172
5.178>180
6.176>178
7.176>144
8.176>174
9.178>180
10.176>152
[total:4.4km]
# Left hip feels painful
>warm up 800m
>400m 90"/30" interval X 10
(HR of 90"run>HR of 30"rest)
1.170>191
2.180>177
3.176>179
4.180>172
5.178>180
6.176>178
7.176>144
8.176>174
9.178>180
10.176>152
[total:4.4km]
# Left hip feels painful
warm up/down warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: New Balance 631