Mike_Li 2011 比賽過後的日常練習

Mike_Li

Date: 25-08-2009
Time & Temp: 21:00, 29C
Distance & total time: 7miles with 4 mile @15K speed;1:07:09
I started with 3 miles @15K speed run, then take a lap in easy run for recovery before run other lap at 15 speed again. I run the rest of the laps in easy pace.
The lap time as follow:
9:14
8:43
8:33
10:17
8:45
10:47
10:48

Mike_Li

Date: 26-08-2009
Time & Temp: 20:45, 29C
Distance & total time: 7miles in recovery run;1:13:55
Tonight run in recovery pace for 7miles, having a drink for every 3 laps.
The lap time as follow:
10:42
10:28
10:23
10:42
10:28
10:21
10:47
Tonight is hot; as last night, but better have a breeze and having a water.

Mike_Li

Date: 27-08-2009
Time & Temp: 16:45, 32C
Distance & total time: 10k in general aerobic run; 58:00
Today run in hot day and having a drink for every 3 laps. However, it is real hot day that I am completely exhausted, my pace drop gradually. According to my training plan, I have to run 16k today, I tried but cannot persist running in a hot oven.
The lap time as follow:
11:06
11:11
11:28
12:17
12:22

Tonight is hot; as last night, but better have a breeze and having a water.

佐治男孩

原帖由 Mike_Li 於 2009-8-28 09:30 發表

                               
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Date: 27-08-2009
Time & Temp: 16:45, 32C
Distance & total time: 10k in general aerobic run; 58:00
Today run in hot day and having a drink for every 3 laps. However, it is real hot day that I am com ...

Mike ching, I continue to be impressed by your ability to run in such hot weather.

Mike_Li

Date: 28-08-2009
Time & Temp: 21:00, 30C
Distance & total time: 6k in general aerobic run; 32:57
Today run in hot evening for 3 laps. However, it is real hot day, I hope I can complete yesterday non-finished mileage.
The lap time as follow:
11:38
10:58
10:20

Mike_Li

George,
In Hong Kong every runners have suffered a hot weather and having their run in a hot summer. Early in the morning or late evening would be better that temperature dropped a little bit, but still around 25-28C. I means you have to wake up very early in the morning or run in late evening (after 21:00), otherwise, you have to enjoy yours run as inside Sauna room.
George, if you like Sauna and running, please come back in summer and enjoy it at the same time.

原帖由 佐治男孩 於 2009-8-28 10:37 發表

                               
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Mike ching, I continue to be impressed by your ability to run in such hot weather.

佐治男孩

原帖由 Mike_Li 於 2009-8-28 22:39 發表

                               
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George,
In Hong Kong every runners have suffered a hot weather and having their run in a hot summer. Early in the morning or late evening would be better that temperature dropped a little bit, but st ...

Mike ching, I don't like sauna or hot weather much but next time I go back to HK, I may join you guys for a training run

Today, I also procrastinated and didn't head out the door until 8:30.  We are in the middle of a heat wave.  By the time I started, it was probably around 22-23c.  After half of my 13 miler, I think it was probably around 25.  The last several miles was painful and by the time I came home and checked the weather, it was at 29c already.  I still pushed very hard in the last several times to bring my overall pace down to 8:11/mile.  It wasn't comfortable.

Mike_Li

You are welcome to have a training run with us.

Mike_Li

Date: 29-08-2009
Time & Temp: 17:00, 32C
Distance & total time: 8k recovery run; 46:58
Today run in hot day but with breeze and feeling well, disregarding I am wet through after the run.
The lap time as follow:
11:44
11:31
11:54
11:48
Hope I could wake up early on tomorrow for 27K long run.

佐治男孩

原帖由 Mike_Li 於 2009-8-29 21:55 發表

                               
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Date: 29-08-2009
Time & Temp: 17:00, 32C
Distance & total time: 8k recovery run; 46:58
Today run in hot day but with breeze and feeling well, disregarding I am wet through after the run.
The lap t ...

Looks like you would need to have a few alarm clocks

I also have a heat wave here.  Normally, I run in 13-15c weather in summer.  These few days it is close to 30c by 10am.  Tomorrow for my 20 miler, I might also have to start by 5:30 or 5:45.  Might have to bring my lighting system and wear my reflective vest to run in total darkness on the trail.

Mike_Li

Date: 30-08-2009
Time & Temp: 05:15, 30C
Distance & total time: 18k slow run; 1:53:30
Today I get up early and hoping skip from hot sun. However, it is so hot even in five o'clock and air is not fresh but with mist. Today my schedule is 28K slow run, but I cannot persist any longer after 18K. High temperature is one of factors turn me down, in fact I am not in mood to take a long run today. I feel tired and have an idea to quit after 10K. Hope it would not be happened when autumn come.
The lap time as follow:
12:47
12:26
13:01
12:49
12:40
12:52
12:11
12:32
12:08

Mike_Li

八月份總里數:266.8K

Mike_Li

Date: 01-09-2009
Time & Temp: 21:00, 30C
Distance & total time: 13k general aerobic run w/10 x 100m stride; 1:05:05
Tonight have an aerobic run, weather is not bad with breeze, disregarding high temperature.
The lap time as follow:
10:35
11:06
10:42
11:21
10:58
10:20

Mike_Li

Date: 02-09-2009
Time & Temp: 21:00, 30C
Distance & total time: 8k recovery run; 47:29
Tonight have recovery run, weather is not bad with breeze.
The lap time as follow:
12:02
11:47
11:51
11:48

佐治男孩

原帖由 Mike_Li 於 2009-9-3 09:47 發表

                               
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Date: 02-09-2009
Time & Temp: 21:00, 30C
Distance & total time: 8k recovery run; 47:29
Tonight have recovery run, weather is not bad with breeze.
The lap time as follow:
12:02
11:47
11:51
11:4 ...

mike ching, nice recovery run.  How long is 1 lap? 2k?  That must be a pretty large lap.

Mike_Li

George Ching,
One lap about 1.9xkm long, it is a promenade of my living estate.

Mike_Li

Date: 03-09-2009
Time & Temp: 21:00, 30C
Distance & total time: 13k general aerobic run; 1:11:52
Tonight have general aerobic run, weather is not bad but a bit hot.
The lap time as follow:
10:35
10:19
10:25
11:27
11:15
11:11
6:38

佐治男孩

原帖由 Mike_Li 於 2009-9-3 13:59 發表

                               
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George Ching,
One lap about 1.9xkm long, it is a promenade of my living estate.

Mike ching, which estate do you live in?

佐治男孩

原帖由 Mike_Li 於 2009-9-4 10:30 發表

                               
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Date: 03-09-2009
Time & Temp: 21:00, 30C
Distance & total time: 13k general aerobic run; 1:11:52
Tonight have general aerobic run, weather is not bad but a bit hot.
The lap time as follow:
10:35
...

5 something per k, good GA run

Mike_Li

George,

I live in South Horizons, which is at South District, Ap Lei Chau.