Mike_Li 2011 比賽過後的日常練習

Mike_Li

Date: 23-08-2009
Time & Temp: 05:15, 26C
Distance & total time: 24K slow run; 2:31:03
Today wake up early in morning, drink a cup of water and banana as refreshment. With regarding to past unpleasant experience, I start my run early in dark and cool environment, it is not bad for medium long run. However, the weather get hotter and hotter after the sun rise, fortunately I almost finish 20K. I drink water/electrolyte in every 3 laps.
The lap time as follow:
13:43;12:50;12;15;
12:55;12:17;12:19;
12:53;12:13;12:17;
12:50;12:15;12:11
I am satisfied with my lap time, which about 6:30/K.
The total mileage of this week is 67.5Km

[ 本帖最後由 Mike_Li 於 2009-8-23 10:31 編輯 ]

Mike_Li

yat兄：我要在早上5時起步，避開炎熱的太陽，才可完成！

Mike_Li

Arnold,
It only a bit faster. In fact, I ran faster because I don't want be burned by the hot sun, but I am exhausted.

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.

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

                               
登錄/註冊後可看大圖

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

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.

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

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

Mike_Li

George,

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

Mike_Li

Date: 05-09-2009
Time & Temp: 07:30, 30C
Distance & total time: 6.5k recovery run; 43:59
Today weather is not bad but a bit hot.
The lap time as follow:
15:03
10:02
12:19
06:33 (600m)

[ 本帖最後由 Mike_Li 於 2009-9-28 14:05 編輯 ]

Mike_Li

Date: 06-09-2009
Time & Temp: 06:30, 30C
Distance & total time: 19.5k slow run; 1:59:17
Today weather is not bad but a bit hot.
The lap time as follow:
13:20
11:45
13:44
11:48
11:35
11:41
12:09
11:51
11:52
9:29 (1.5K)

Mike_Li

背肌受傷，休息數天！