Running Training Record | |||||||
Date | Starting Time | 8km Finishing Time | 10km Finishing Time | Time used for 8km | Time used for 10km | Weather | Temperature |
23 Nov 2011 | 16:54:35 | 17:44:14 | 17:57:41 | 49min39sec | 1hr03min06sec | Sunny intervals | |
27 Nov 2011 | 16:12:27 | Nil. | 17:14:28 | Nil. | 1hr02min01sec | Sunny | |
30 Nov 2011 | 16:32:36 | 17:23:58 | 17:38:07 | 51min22sec | 1hr05min31sec | Sunny intervals | |
03 Dec 2011 | 10:46:10 | 11:35:13 | 11:47:41 | 49min03sec | 1hr01min31sec | Sunny | |
04 Dec 2011 | 11:14:02 | 12:05:05 | 12:19:05 | 51min03sec | 1hr05min03sec | Sunny | |
07 Dec 2011 | 15:32:12 | 16:22:40 | 16:36:00 | 50min28sec | 1hr03min48sec | Sunny intervals | |
11 Dec 2011 | 16:36:51 | 17:25:36 | 17:38:47 | 48min45sec | 1hr01min56sec | Sunny and windy | 17℃ |
14 Dec 2011 | 16:41:27 | 17:30:33 | 17:44:08 | 49min06sec | 1hr02min41sec | Cloudy | 19℃ |
18 Dec 2011 | 16:51:47 | 17:40:47 | 17:54:02 | 49min00sec | 1hr02min15sec | Sunny | 16℃ |
20 Dec 2011 | 16:27:54 | 17:19:33 | 17:32:02 | 51min39sec | 1hr04min08sec | Cloudy | 17℃ |
24 Dec 2011 | 10:15:26 | 11:05:39 | 11:18:40 | 50min13sec | 1hr03min14sec | Sunny | 14℃ |
26 Dec 2011 | 15:15:27 | 16:05:09 | 16:18:02 | 49min42sec | 1hr02min35sec | Sunny intervals | 17℃ |
27 Dec 2011 | 10:34:37 | 11:30:05 | 11:45:01 | 55min28sec | 1hr10min24sec | Sunny | 18℃ |
31 Dec 2011 | 11:04:28 | 11:56:34 | 12:09:10 | 52min06sec | 1hr04min42sec | Sunny intervals | 18℃ |
02 Jan 2012 | 17:08:48 | 17:57:40 | 18:09:48 | 48min52sec | 1hr01min00sec | Sunny intervals | 15℃ |
05 Jan 2012 | 16:34:17 | 17:28:20 | 17:42:44 | 54min03sec | 1hr08min27sec | Cloudy | 11℃ |
08 Jan 2012 | 15:47:45 | 16:36:12 | 16:49:36 | 48min27sec | 1hr01min51sec | Sunny intervals | 17℃ |
12 Jan 2012 | -- | -- | -- | #VALUE! | #VALUE! | Cloudy, some rain | 15℃ |
14 Jan 2012 | -- | -- | -- | 49min40sec | 1hr03min15sec | Rainy | -- |
15 Jan 2012 | -- | -- | -- | 59min14sec | 1hr14min59sec | Rainy | -- |
18 Jan 2012 | -- | -- | -- | 51min35sec | 1hr05min44sec | Sunny intervals | 15℃ |
21 Jan 2012 | 10:31:00 | -- | 11:35:00 | #VALUE! | 1hr04min00sec | Cloudy | 16℃ |
29 Jan 2012 | -- | -- | -- | 49min12sec | 1hr02min01sec | Cloudy | 15℃ |
01 Feb 2012 | -- | -- | -- | 51min09sec | 1hr05min19sec | Sunny | 16℃ |
05 Feb 2012 | -- | -- | -- | 48min18sec | 59min24sec | Cloudy, then sunny intervals | 16℃ |
08 Feb 2012 | -- | -- | -- | 51min50sec | 1hr04min16sec | Cloudy | 13℃ |
12 Feb 2012 | -- | -- | -- | 46min07sec | 57min45sec | Sunny intervals | 19℃ |
15 Feb 2012 | -- | -- | -- | 46min49sec | 58min05sec | Cloudy and foggy | 19℃ |
19 Feb 2012 | -- | -- | -- | 48min47sec | 1hr00min25sec | Sunny intervals | 14℃ |
22 Feb 2012 | -- | -- | -- | 49min07sec | 1hr01min02sec | Cloudy and foggy | 19℃ |
26 Feb 2012 | -- | -- | -- | 47min57sec | 59min51sec | Cloudy | 13℃ |
29 Feb 2012 | -- | -- | -- | 48min25sec | 1hr00min16sec | Cloudy | 15℃ |
04 Mar 2012 | -- | -- | -- | 47min53sec | 59min21sec | Sunny intervals | 21℃ |
原帖由 little-fish 於 2012-3-24 21:26 發表
唔知你信唔信,你的現時階段我建議你只跑long run.
而家你只跑二十K,根本對十km比賽太短,不如只集中練耐力,跑距離,加至可以一次完成最小16-18km為止,否則就算有速度都支持不到。跑6:50-6:30\km.
我以此速度 ...
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