花仔長跑日誌.....(一切由心開始)

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30/5 快跑 10km,Duration: 00:52:50,HR Avg: 162,HR Max: 180,Calories: 735kcal,Distance: 10.03km,Pace Avg: 05:15min/km

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31/5 早餐後同太太慢步海濱 5.4km,Duration: 01:14:09,Distance: 5.4km,Pace Avg: 13:38min/km

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2014~5月跑量106公里,慢行28公里

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1/6 warm up 跑 6分鐘,Duration: 00:06:01,HR Avg: 130,HR Max: 144,Calories: 52kcal
1/6 快跑10km+Cool down 2km,Duration: 01:05:37,HR Avg: 158,HR Max: 178,Calories: 863kcal,Distance: 12.01km,Pace Avg: 05:27min/km

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3/6 慢跑7.44km,Duration: 00:43:19,HR Avg: 151,HR Max: 159,Calories: 513kcal,Distance: 7.44km,Pace Avg: 05:49min/km
3/6 跟住同老友慢行4.8km,Duration: 00:58:36,HR Avg: 101,HR Max: 112,Calories: 160kcal,Distance: 4.8km,Pace Avg: 12:14min/km

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4/6 慢跑11km丶跑完頭5km熱到已經唔想跑要投降丶飲吓水濕下身丶又再繼續！Duration: 01:05:29,HR Avg: 151,HR Max: 177,Calories: 780kcal,Distance: 11.04km,Pace Avg: 05:56min/km

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5/6 慢跑8km丶跑完頭5km飲吓水丶又再繼續!Duration: 00:46:45,HR Avg: 153,HR Max: 170,Calories: 574kcal,Distance: 8.03km,Pace Avg: 05:49min/km

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6/6 慢跑10km丶本身以為跑咗11km丶可惜gps由6km至7km左右無咗訊號丶所以自己減番1km丶跑完落大雨等咗一陣都未停丶就慢慢跑多1km回家！Duration: 00:56:24,HR Avg: 156,HR Max: 174,Calories: 720kcal,Distance: 11.02km,Pace Avg: 05:07min/km

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9/6 五趾鞋慢慢跑11km,Duration: 01:05:22,HR Avg: 152,HR Max: 162,Calories: 786kcal,Distance: 11.06km,Pace Avg: 05:52min/km

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11/6 五趾鞋慢慢跑11km,Duration: 01:01:24,HR Avg: 152,HR Max: 169,Calories: 745kcal,Distance: 11.02km,Pace Avg: 05:33min/km

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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