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4#
樓主 |
發表於 2009-7-1 12:31:03
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只看該作者
Wong Sir 大西北訓練班 (2/3/09 -> 30/9/09)
期中試 1K, 3K | | | | | | | | | | 20/04/09 | Lap 1 | Lap 2 | Lap 3 | Lap 4 | Lap 5 | Lap 6 | Lap 7 | Lap 7.5 | Total | | 1K | | | | | | | | | 3'18"00 | | 3K | 1'34"57 | 1'36"32 | 1'33"62 | 1'35"25 | 1'35"17 | 1'35"71 | 1'34"47 | 45"39 | 11'50"50 | | | | | | | | | | | | 1.6K x 4 (休 90s) | | | | | | | | | | 27/04/09 | Lap 1 | Lap 2 | Lap 3 | Lap 4 | Total | | | | | | 1 | 1'35"43 | 1'33"51 | 1'33"24 | 1'31"74 | 6'13"92 | | | | | | 2 | 1'34"26 | 1'36"20 | | 3'06"11 | 6'16"57 | | | | | | 3 | 1'34"58 | 1'36"39 | 1'35"31 | 1'35"36 | 6'21"64 | | | | | | 4 | 1'33"69 | 1'37"88 | 1'35"43 | 1'38"43 | 6'25"43 | | | | | | | | | | | | | | | | | 1.6K x 4 (400m-600m & 1200m-1400m 加速, 休 90s) | | | | | | | 04/05/09 | 400m | 600m | 800m | 1200m | 1400m | 1600m | Total | | | | 1 | | 2'17"95 | 47"31 | 1'33"57 | 38"89 | 46"56 | 6'04"28 | | | | 2 | | 2'13"93 | | | 3'09"00 | 49"26 | 6'12"19 | | | | 3 | 1'36"76 | 43"75 | 50"93 | 1'39"95 | 46"32 | 50"00 | 6'27"71 | | | | 4 | 1'42"30 | 48"89 | 53"90 | 1'39"96 | 47"84 | 49"77 | 6'42"66 | | | | | | | | | | | | | | | 800m 快 + 200m Jog | | | | | | | | | | 18/05/09 | Lap 1 | Lap 2 | Total | Jog | | | | | | | 1 | 1'35"51 | 1'36"88 | 3'12"39 | 1'14"38 | | | | | | | 2 | | | 3'17"14 | 1'24"28 | | | | | | | 3 | 1'41"23 | 1'42"58 | 3'23"81 | 1'11"27 | | | | | | | 4 | 1'45"11 | 1'35"40 | 3'20"51 | 1'29"84 | | | | | | | 5 | 1'40"52 | 1'41"21 | 3'21"73 | 1'25"95 | | | | | | | 6 | 1'31"80 | 1'25"67 | 2'57"47 | | | | | | | | | | | | | | | | | | | 期中試 5K | | | | | | | | | | 25/05/09 | Lap 1 | Lap 2 | Lap 3 | Lap 4 | Lap 5 | Lap 6 | Lap 7 | Lap 8 | | | 5K | 1'32"18 | 1'32"50 | 1'31"19 | 1'32"31 | 1'33"57 | 1'36"14 | 1'38"56 | 1'39"76 | | | | Lap 9 | Lap 10 | Lap 11 | Lap 12 | Lap 12.5 | Total | Remark | | | | 1'34"96 | 1'39"90 | 1'40"64 | 1'37"81 | 48"38 | 19'57"90 | Lap 8 遲了按錶 | | | | | | | | | | | | | | 400m, 800m, 1200m, 1600m, 1600m, 1200m, 800m, 400; 分別休 1min, 1.5min, 2min, 3min, 3min, 2min, 1.5min | | 08/06/09 | Lap1 | Lap2 | Lap3 | Lap4 | Total | Rest | | | | | 400m | 1'29"14 | | | | 1'29"14 | 1min | | | | | 800m | 1'28"07 | 1'29"71 | | | 2'57"78 | 1.5min | | | | | 1200m | 1'35"13 | 1'33"31 | 1'33"92 | | 4'42"36 | 2min | | | | | 1600m | 1'32"00 | 1'38"74 | 1'35"93 | 1'31"79 | 6'18"46 | 3min | | | | | 1600m | 1'35"37 | 1'34"68 | 1'33"37 | 1'30"68 | 6'14"10 | 3min | | | | | 1200m | 1'31"44 | 1'32"33 | 1'30"80 | | 4'34"57 | 2min | | | | | 800m | 1'30"70 | 1'31"54 | | | 3'02"24 | 1.5min | | | | | 400m | 1'27"44 | | | | 1'27"44 | | | | | | | | | | | | | | | | | (200m 快 + 200m Jog) x 5; (400m 快 + 400m Jog) x 10 | | | | | | | 15/06/09 | 快 | Jog | Remark | | | | | | | | 200m | 40"37 | 1'07"95 | | | | | | | | | 200m | 39"57 | 1'15"27 | | | | | | | | | 200m | 39"41 | 1'09"93 | | | | | | | | | 200m | 41"01 | 1'11"26 | | | | | | | | | 200m | 38"19 | 1'30"01 | | | | | | | | | 400m | 1'24"94 | 2'29"64 | | | | | | | | | 400m | 1'23"57 | 2'36"51 | | | | | | | | | 400m | 1'27"57 | 2'59"76 | 飲水 | | | | | | | | 400m | 1'33"32 | 2'26"44 | | | | | | | | | 400m | 1'27"00 | 2'33"07 | | | | | | | | | 400m | 1'29"21 | 2'52"63 | | | | | | | | | 400m | 1'30"75 | 2'49"38 | | | | | | | | | 400m | 1'28"64 | 2'49"87 | | | | | | | | | 400m | 1'30"39 | 2'55"52 | | | | | | | | | 400m | 1'21"00 | | | | | | | | | | | | | | | | | | | | | [(400米 快 + 400米 慢 ;300米快 + 300米慢;200米快 + 200米慢;100米快 + 100 米慢) x 2 ]+休息 6.5分鐘 X 2次 | 13/07/09 | 快 | Jog | 快 | Jog | 快 | Jog | 快 | Jog | | | 400m | 1'20"62 | 2'51"86 | 1'27"05 | 2'36"72 | 1'29"08 | 3'55"62 | 1'36"76 | 3'54"55 | | | 300m | 57"80 | 1'59"55 | 1'01"90 | 1'30"17 | 1'02"25 | 2'51"43 | 1'09"70 | 2'15"77 | | | 200m | 39"28 | 1'37"95 | 40"75 | 1'29"62 | 43"77 | 1'56"02 | 42"40 | 1'34"98 | | | 100m | 18"58 | 49"60 | 21"57 | ? | 18"46 | 1'09"84 | 16"88 | | | | | | | 休息: | 6'33"61 | | | | | | | | | | | | | | | | | | 均速 4K X 2, 休 15min | | | | | | | | | 27/07/09 | Lap 1 | Lap 2 | Lap 3 | Lap 4 | Lap 5 | Lap 6 | Lap 7 | Lap 8 | | | 4K | 1'32" | 1'39 | 1'40" | 1'40" | 1'41" | 1'41" | 1'41" | 1'41" | | | | Lap 9 | Lap 10 | Total | | | | | | | | 1'40" | 1'39" | 16'34" | | | | | | | | Lap 1 | Lap 2 | Lap 3 | Lap 4 | Lap 5 | Lap 6 | Lap 7 | Lap 8 | | | 4K | 1'33"01 | 1'41"31 | 1'41"70 | 1'39"05 | 1'40"66 | 1'39"27 | 1'39"02 | 1'37"96 | | | | Lap 9 | Lap 10 | Total | | | | | | | | 1'37"53 | 1'29"17 | 16'18"68 | | | | | | | | | | | | | | | | | 均速 + 變速 1.6K x 5 (休 3min) | | | | | | | | 10/08/09 | Lap 1 | Lap 2 | Lap 3 | Lap 4 | Total | | | | | | 1 | 1'41"81 | 1'43"14 | 1'40"00 | 1'36"47 | 6'41"42 | | | | | | 2 | 1'38"81 | 1'37"30 | 1'39"71 | 1'38"80 | 6'34"62 | | | | | | 3 | 1'39 | 1'40 | 1'43 | 1'40 | 6'42" | | | | | | 4 | 1'44"07 | 1'41"34 | 1'43"21 | 1'37"86 | 6'46"48 | | | | | | 5 | 1'41"38 | 1'41"82 | 1'43"26 | 1'47"23 | 6'53"69 | | | | | | | | | | | | | | | | | 800m x 8 (休 2min) | | | | | | | | 07/09/09 | Lap 1 | Lap 2 | Total | Remark | | | | | | | 1 | 1'17"18 | 1'22"83 | 2'40"01 | | | | | | | | 2 | 1'23"52 | 1'26"25 | 2'49"77 | | | | | | | | 3 | 1'29"50 | 1'29"71 | 2'59"21 | | | | | | | | 4 | 1'32"00 | 1'33"87 | 3'05"87 | | | | | | | | 5 | 1'34"07 | 1'35"68 | 3'09"75 | | | | | | | | 6 | 1'35"94 | 1'33"56 | 3'09"50 | | | | | | | | 7 | 1'35"25 | 1'26"29 | 3'01"54 | | | | | | | | 8 | 1'28"14 | 1'29"13 | 2'57"27 | | | | | | | |
[ 本帖最後由 B 於 2009-11-16 18:01 編輯 ] |
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