1:07:16, 11K. Still tired after flu, very slow pace but at least kept it going. A good start to establishing a base training phase, will be looking to do at least 6ok a week over the summer. Decided to drop the garmin, too distracting and focus should just be on steady laps throughout.
HR: 130/143. Temp 26C, H 88%, API 49.
Splits: Hatton 6.39, Pinewood 7.07, Xylo 7.24. Xylo Laps: 1. 8.29, 8.17, 8.39, 8.21.
40:26, 7K. Another easy run, at least until Hatton (5,49) when I couldn’t resist turning up the gas to go past a cyclist. Didn’t last long as eased off on down trail to xylo and coasted the remaining – legs 75%, can’t believe they took such a hammering on such a cr@ppy race performance. HR 132/150 (Wrong again) Activity/21206853
38:00, 5.5K. Super easy recovery run, legs not in good shape at all after 30K disaster on Sunday. May need a couple of rest days, but will take decision on that tomorrow. HR 117/140. Activity/21141476
1:10:47, 9K. Legs even worse today!!!! Slow on hills and cumbersome over trail behind Po Shan road, but need to do this for Lantau’s narrow trail practice. Got blocked above Hatton, need to cut down to Po Shan Rd before bridge next time. Garmin Radio rental today, about >1k over & HR unreliable also. HR 133/148. Activity/20886013
Splits: OPR – 20.11
1:16:17, 15K. Another great day for running even despite legs at only 80% recovered, but pace not so bad on Bowen although up & down hills problematic. Tired by the end section although and pace slowed dramatically, but again felt the better for the workout. HR 142/152 (HR monitor erratic at start) Activity/20851988
Splits: Bowen 1 – 19.00, 2 – 18.51 (37.51)
33:03, 5.5K. Super easy recovery run, legs shot to Hell after Sai Kung MM – hopefully back to more serious and particularly Lantau Peak specific training in the coming week before Sek Kong 30K on Sunday. HR 123/134. Activity/20812041