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01/12/2013 0830 - MAF test + SR 20sec with 40sec rest x 7
Time: 25'24
Distance: 5km
Pace: 5'05
Breakdown per each km:
1st: 5'10, avgHR 74%, maxHR 75%
2nd: 5'08, avgHR 75%, maxHR 75%
3rd: 5'05, avgHR 75%, maxHR 76%
4th: 5'01, avgHR 76%, maxHR 77%
5th: 5'00, avgHR 76%, maxHR 77%
Time: 55'
Distance: 10.38km
Pace: 5'18
Avg HR: 144 (74%)
Max HR: 149 (77%)
晚上有飯局,所以轉做早課。
落到斧山道,出事:竟然有陸運會,惟有跑去九龍灣運動場,順便當做熱身。
有猛烈陽光,幸好不至太熱,再跑多2km熱身,hr 達標便開始測試。
過程尚算流暢,尾段略微加速。雖然尾兩圈緊貼5',但都超標了,所以預計現時75% pace大概是5'05 - 5'10。
接著再做speed repeat,運動場跑另一番滋味,原本的20sec也轉為100m,貪其方便計時。
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