You Can Shine 馬拉松新丁育成訓練計劃

waynekkw

2016-10-20 Program
6K X 2

waynekkw

2016-10-27 Program
8K Tempo

waynekkw

2016-11-03 Program
8K Tempo

kin8333

ok

samuelw

2016-11-03 Program
8K Tempo

2:02, 2:00, 1:59, 2:00, 2:01, 1:57, 2:04, 2:03, 2:02, 1:57 = 20:05
2:05, 2:02, 2:01, 2:02, 2:03, 2:08, 2:00, 2:00, 2:02, 1:53 = 20:16

8K Total = 40:21

waynekkw

2016-11-10 Program
10K

samuelw

2016-11-10 Program
10K Tempo

1:55, 2:01, 2:02, 2:03, 2:02, 2:02, 2:03, 2:02, 2:04, 2:02 = 20:16
2:06, 2:00, 2:03, 2:03, 2:04, 2:04, 2:04, 2:02, 2:04, 2:00 = 20:30
停一圈
1:58, 2:02, 2:00, 2:07, 1:58 = 10:05

Total = 50:51

求 5" pacer

bowling68

2016-11-10 Program
10K Tempo
49:15

desmond_myf

2016-11-10 Program
10K Tempo
46:57

力高

11月10日 10K tempo

時間50:07 心跳148  步頻182

156 159 153 156 158
156 155 156 156 156
154 159 158 156 200
205 209 210 209 208
209 206 208 204 155

jackyma25

Nov 10th (遲到, 只走8k tempo)

1:51 / 1:51 / 1:52 / 1:51 /1:51
1:52 / 1:51 / 1:50 / 1:53 / 1:53
1:58 / 1:58 / 1:56 / 1:54 / 1:54
1:56 / 1:54 / 1:54 / 1:55 / 1:54

Total:38:00 心跳: 167  步頻: 171

waynekkw

2016-11-17 Program
又 10K Tempo

weekendau

好耐無報，補返上星期10K (48'57)
2'03 , 2'03, 2'04, 2'04, 2'03,
1'59, 1'59, 1'59, 1'59, 1'55,
1'56, 1'56, 1'58, 1'57, 1'58,
1'55, 1'55, 1'57, 1'56, 1'57,
1'56, 1'55, 1'53, 1"50, 1'36.

weekendau

samuelw 發表於 2016-11-11 17:18
2016-11-10 Program
10K Tempo

你未糸囉！

weekendau

samuelw 發表於 2016-11-11 17:18
2016-11-10 Program
10K Tempo

你未糸囉！

龜兔競跑

好耐冇交!
10/11 10k Tempo 25圈
41分32  
比賽後想輕鬆D，頭7K順跑，尾3K 加番力

龜兔競跑

17-11  10K Tempo 25圈
41分57
3k後已慢車，上吾到力，未段嘗試加速失敗，
實際得 頭2K及最後1K步速正常!
時間比上星期慢25秒，但感覺竟然較辛苦，殘念!

力高

11月17日 10K tempo

時間28:58 心跳154  步頻180

149 150 153 154 157
153 156 157 156 157
158 156 159 159 206
6K 爆了

waynekkw

2016-11-24 Program
Tempo 12K

samuelw

2016-11-17 10K Tempo
1:51, 2:02, 2:01, 2:01, 2:04, 1:58, 2:02, 2:04, 2:03, 2:07, 1:57, 1:59, 2:01, 2:00, 2:06 = 30:16
毅行陪行只走6K留力