Training

The training this week is speed orientated, mainly for Police Mountain Marathon.

Wednesday....go to see Jay Chow's concert

Thursday........still on PHQ training, so just do a 9K run in Fairview Park at night time, really a slow jog at around 5min/K. Finished at around 44min

Friday afternoon, I was back on the Shatin Pass training. I run up Shatin Pass on interval basis at 100m sprint and 100m slow jog. I arrived at Marker 101 at 18.30min. Then I dashed up to the peak through stairs at around 10min. Then return to Station.

Saturday........nothing could be done cos it was my daughter's performance on Judo!

Sunday..........Another hard interval training:

18K in total with Output around 12K:-

1K warm up

4K sprint at 15min 40sec (<4min/K)

1K jog at 5min 30sec

4K sprint at 15min 39sec (<4min/K)

500m jog

1K sprint at 3min 17sec

1K jog at 5min

1K sprint at 3min 22sec

1K jog at 5min

1K sprint at 3min 12sec

1K jog at 5min

400m sprint at 1min 7sec

600m jog

400m sprint at 1min 7sec

Cool Down