花仔長跑日誌.....(一切由心開始)

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12/6 享受陽光和微風咖洗禮,五趾鞋慢慢跑12km,Duration: 01:19:27,HR Avg: 141,HR Max: 166,Calories: 827kcal,Distance: 12.03km,Pace Avg: 06:35min/km

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13/6 今日慢跑10km,頭5k自己慢慢跑丶後5k就跟人跑快咗！Duration: 00:57:40,HR Avg: 149,HR Max: 171,Calories: 674kcal,Distance: 10.01km,Pace Avg: 05:46min/km

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15/6 夜跑11km,Duration: 00:59:27,HR Avg: 158,HR Max: 176,Calories: 782kcal,Distance: 11km,Pace Avg: 05:24min/km

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16/6 五趾鞋慢慢跑10km,Duration: 01:06:51,HR Avg: 144,HR Max: 165,Calories: 727kcal,Distance: 10.12km,Pace Avg: 06:35min/km

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18/6 五趾鞋慢慢跑12km,Duration: 01:22:14,HR Avg: 144,HR Max: 150,Calories: 893kcal,Distance: 12.02km,Pace Avg: 06:49min/km

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19/6 今日天氣熱緩跑徑無嘜人丶所以嚟一個逆時針快跑5km丶速度維持5分頭4分尾！依個速度只能維持跑5km丶跑完條褲濕晒！再休息幾分鐘飲水和濕吓身降温！再跑多5km慢至快！就收工！Duration: 00:52:22,HR Avg: 160,HR Max: 180,Calories: 704kcal,Distance: 10.03km,Pace Avg: 05:13min/km

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24/6 落雨加上太多嘢做丶放工已死咗大半丶所以無跑四日丶今日只跑5km丶因為狀態麻麻丶腳軟軟丶跑到3km已經流咗好多汗同心跳都幾高丶要停低飲吓水丶（平時大約5km或跑完先飲！）所以明顯不在狀態丶再慢跑2km都係咁！便回家了丶睇嚟要多d休息先！
Duration: 00:29:30,HR Avg: 157,HR Max: 165,Calories: 381kcal,Distance: 5.01km,Pace Avg: 05:52min/km

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25/6 慢跑10km,Duration: 00:59:12,HR Avg: 152,HR Max: 175,Calories: 714kcal,Distance: 10.01km,Pace Avg: 05:56min/km

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27/6 今日有三好丶好天氣好陽光好鬼熱丶慢至快跑10km丶速度唔快丶升得最快就係心率！
Duration: 00:57:22,HR Avg: 160,HR Max: 180,Calories: 775kcal,Distance: 10.02km,Pace Avg: 05:42min/km

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2/7 慢至快跑5kmX2, 休息三分鐘飲吓水濕下身降温,Duration: 00:54:15,HR Avg: 165,HR Max: 184,Calories: 783kcal,Distance: 10.02km,Pace Avg: 05:24min/km
慢行1km,Duration: 00:12:07,HR Avg: 126,HR Max: 131,Calories: 98kcal,Distance: 1km,Pace Avg: 12:00min/km

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6月2014跑里數161.9公里,慢行4.8km

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3/7 五趾鞋慢慢跑10km,Duration: 01:10:07,HR Avg: 143,HR Max: 153,Calories: 747kcal,Distance: 10.01km,Pace Avg: 06:58min/km

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4/7 一開波就跟住大隻阿叔快跑2km熱身丶休息5分鐘同飲水丶就沖多兩隻1km丶每隻行200m當休息！最後再慢跑多4km丶今日只跑8km
快跑4km丶Duration: 00:17:35,HR Avg: 168,HR Max: 185,Calories: 265kcal,Distance: 4.02km,Pace Avg: 04:22min/km
慢跑4km丶Duration: 00:23:35,HR Avg: 165,HR Max: 171,Calories: 337kcal,Distance: 4.01km,Pace Avg: 05:52min/km

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5/7 同太太食完早餐後丶慢行6.42km 鰂魚涌公園至狗公園來回到海防博物館丶Duration: 01:31:35,Distance: 6.42km,Pace Avg: 14:17min/km

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8/7 跑k幾再同老友慢行丶跑同行共大約9km度丶因gps short short地丶所以有成10km！Duration: 01:40:44,HR Avg: 105,HR Max: 163,Calories: 362kcal,Distance: 10.38km,Pace Avg: 09:40min/km

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9/7 慢中快跑10km,Duration: 00:56:15,HR Avg: 159,HR Max: 175,Calories: 748kcal,Distance: 10.03km,Pace Avg: 05:36min/km

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11/7 陪囝囝踢波
12/7 同太太食完早餐後丶慢行5.79km,Duration: 01:16:06,Distance: 5.79km,Pace Avg: 13:02min/km

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21/7 同老友行吓跑吓7.8km,Duration: 01:34:08,HR Avg: 104,HR Max: 136,Calories: 310kcal,Distance: 7.8km,Pace Avg: 12:00min/km

22/7 run 10km,Duration: 00:58:01,HR Avg: 161,HR Max: 186,Calories: 797kcal,Distance: 10.06km,Pace Avg: 05:46min/km

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28/7 跑3km,再同老友慢行大約7km,Duration: 01:36:29,HR Avg: 123,HR Max: 181,Calories: 694kcal

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29/7 跑5km,再休息幾分鐘飲水和濕吓身,再跑多5km！就收工！Duration: 00:55:43,HR Avg: 165,HR Max: 183,Calories: 798kcal,Distance: 10.02km,Pace Avg: 05:33min/km