Qualified to the Final of World Athletics Cross Country Championships Bathurst 21 Global Challenge (Virtual Run) with a time of 34:57 min (10km) back in 20th March.
The Final have to run another 10km during 18-22nd June 2021.
I was planning to do it on Sunday, but when I realized I started off at a much faster pace, I then decided to push the pace, and did a 5KM Time Trial instead and clocked a 16:23 min (Season Best). A solid session leading up to the 10KM Time Trial two days later. Is like a simulation from last time at the track meets doing both 5000m and 10000m, where the 5000m in Day 1, and 10000m in Day 3.
Then here comes Tuesday morning (Yesterday), and is the final day to do it. I didn't sleep well last night and ended up woke up late at 8am, but I chose to do it anyway. With an average temperature of 31.5°C🌡️ and 79% humidity, it literally burn me out and I stopped at 4km with a time of 14:08 min (3:32 min/km). When Plan A is not working, let's go for the Plan B. Switch my focus on the evening, and let's give it another shot.
Pray for a good cooling weather, told myself that I will be fully recovered from the morning session, prime my mind ready for the time trial again.
It turned out the weather was great, and I took a sachet of Mitoceps (@mitocepsmalaysia ) 90 min prior to the session. Started the run at a pretty late time after unloading some weight and a short quick drills, and calm myself by listening to classic music.
Initially, I was targeting a Sub 34 min but after this morning condition, I decided to aim for a Sub 35 as the minimum goal.
Here is the 5k Splits:
17:10 | 17:55
The first half of the time trial was still pretty solid, but eventually I fall short of it on a later stage. I realized the pace was not getting back to what it was, turnover of the leg was dropping, the struggle was real from that point of time. Heart rate was consistently in between 174-176 bpm, I knew I have to either maintain the pace or slow down as there were still many laps to go.
From 82-84 sec per lap to 84-87 sec per lap for the next half was quite demotivating. And so, I gave my best effort, push the pace towards the end and clocked a 35:05 min.
last evening or yesterday evening 在 黃之鋒 Joshua Wong Facebook 的最佳貼文
【《紐約時報》投稿 —— Joshua Wong: Hong Kong Still Has Many Ways to Resist】
當下時勢,投稿到外媒,好像會被質疑玩命,但我仍想盡力發聲。
Ever since a new round of pro-democracy protests broke out in Hong Kong last year, journalists from both local and global media have exposed how freedoms are shrinking, human rights are deteriorating and police brutality is worsening in the city.
Now, with new sweeping powers under the national security law that China promulgated for Hong Kong on June 30, the news media themselves are in the Chinese government’s crosshairs.
The publisher Jimmy Lai, whose media company puts out the popular tabloid Apple Daily, has long been one of Beijing’s most vocal critics in HK. Mr.Lai was arrested on Monday morning under the recent law, for allegedly colluding with foreign forces.
The paper’s office was raided by dozens of police. Lai was released on bail late Tues night. A special unit has been created in the Immigration Department to vet visa applications that are deemed to be sensitive, including for foreign correspondents, according to The Standard.
The Hong Kong police now grants access to ground operations only to “trusted media outlets”: On Monday, reporters from Reuters, Agence France-Presse and The Associated Press, among others, reportedly were blocked from the scene of the raid at Apple Daily. Police cordoned off the headquarters of the tabloid Apple Daily after Lai’s arrest. Freedom of speech and of the press, both vital to the rule of law and the city’s vibrancy, are under attack.
China is extending to HK the regime of media regulation and repression that it applies on the mainland. Today, it’s the media. Yesterday, it was legislators, contenders to political office & activists: Recently, just after disqualifying pro-democracy candidates from running in elections scheduled for Sep, the HK authorities delayed by a year — paving the way, I think, for their being cancelled. Tmr, who knows who will be China’s next targets. But I do know that many HKers will respond then, too, by demonstrating our solidarity, creatively.
In a show of support for Mr. Lai and Apple Daily, people have been buying up shares of his media company: The stock’s price surged by 1,200 percent in less than two days. I began writing this Op-Ed on Monday evening. A few hours later I learned that Agnes Chow, a former colleague and ex-member of our political group Demosisto, was arrested, also for violating the national security law — also for allegedly “colluding with foreign forces.”
But Agnes had quit Demosisto on the morning of June 30, before the new law went into effect and its text was released, and she had ceased all activism; she even stopped updating her Twitter account. (She, too, was released on bail Tuesday night.) Before her arrest she had been tailed by unknown agents for days, she said. An infrared camera had been installed in front of the main entrance to her home, according to a neighbour. I fear that other dissenting voices in HK will also face this kind of surveillance, harassment & persecution.
On Tues, the Standing Committee of the National People’s Congress in Beijing announced that in light of the delayed election, the term of HK’s current legislature would be extended for “no less than one year.” Carrie Lam expressed her “heartfelt gratitude” for that decision. No limit has been placed on the term of this interim legislative body, meaning that it could be endlessly extended, with no further elections — more or less as happened in Taiwan during the island’s authoritarian decades, between the late 1940s and the early 1990s.
And yet, in the face of this darkest new era of censorship and repression, HK’s spirit of resistance is unflagging. Many HKers lined up in the early hours of Tuesday to buy the day’s edition of Apple Daily. Some groups bought up stashes of the paper to distribute for free to passers-by. More than 500,000 copies had to be printed in total, five times the usual. Hong Kongers will keep finding ways, big and small, to resist.
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支持我向世界展現香港人頑強抵抗的意志:https://www.patreon.com/joshuawong
last evening or yesterday evening 在 Lee Hsien Loong Facebook 的精選貼文
Paid a visit to Fernvale yesterday evening — one of my last walkabouts before campaigning comes to an end. Met many young families out and about for dinner, or heading back home. Happy to meet all of you and your little ones! – LHL
#GE2020
#OurLivesOurJobsOurFuture