花仔長跑日誌.....(一切由心開始)

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25/8 同老友行吓跑吓6km,Duration: 01:11:41,Distance: 6km,Pace Avg: 12:00min/km
27/8 雨中慢跑12km,Duration: 01:07:48,HR Avg: 146,HR Max: 166,Calories: 752kcal,Distance: 12.03km,Pace Avg: 05:39min/km
28/8 慢跑10km,Duration: 00:58:16,HR Avg: 161,HR Max: 179,Calories: 789kcal,Distance: 10.02km,Pace Avg: 05:49min/km

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1/9 自己跑4km丶再同老友行行跑跑5km！共9km丶Duration: 01:10:49,Distance: 10.39km,Pace Avg: 06:49min/km

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3/9 慢跑12km,Duration: 01:11:34,Distance: 12.02km,Pace Avg: 05:56min/km

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4/9 慢跑10km,Duration: 01:00:56,HR Avg: 154,HR Max: 182,Calories: 763kcal,Distance: 10.03km,Pace Avg: 06:03min/km

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6/9 收工陪老婆食早餐丶再行鰂公5.85km,Duration: 00:55:57,Distance: 5.85km,Pace Avg: 09:31min/km

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7/9 坑口到西沙 跑19.8km丶Duration: 02:06:19,Distance: 19.82km,Pace Avg: 06:22min/km

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10/9 慢跑12km,Duration: 01:13:16,HR Avg: 150,HR Max: 177,Calories: 870kcal,Distance: 12.03km,Pace Avg: 06:03min/km
再沖3隻400m跑連休3分鐘丶但已經無力再沖！

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14/9 慢跑22km,Duration: 02:09:07,Distance: 22.02km,Pace Avg: 05:52min/km

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15/9 熱身1k後丶便跟一位大隻阿叔快跑幾k丶到5k抖幾分鐘加飲水！再慢跑多5k便回家丶今日共跑10km!

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18/9 一開始慢至快跑5km丶休息幾分鐘和飲水丶再慢跑多8km回家丶今日共跑13km!
Duration: 01:15:03,HR Avg: 162,HR Max: 184,Calories: 1028kcal,Distance: 13.01km,Pace Avg: 05:46min/km

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21/9 約了 ken同C 兩位師兄由將軍澳坑口經西貢跑至沙田城門河共跑28km丶Duration: 02:47:52,Distance: 28.04km,Pace Avg: 06:00min/km

22/9 自己跑2km再陪朋友行多2km丶Duration: 00:46:06,Distance: 4.86km,Pace Avg: 09:31min/km

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jpg_chu 發表於 2014-9-22 11:21
21/9 約了 ken同C 兩位師兄由將軍澳坑口經西貢跑至沙田城門河共跑28km丶Duration: 02:47:52,Distance: 28.0 ...

條路都唔難揾丶過馬路都唔算多！我都係跟將運軍澳d跑友帶我跑！算幾好跑丶有上有落有平路！

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24/9 慢至快跑5kmX2丶中間休息幾分鐘和飲水丶Duration: 00:51:45,HR Avg: 157,HR Max: 177,Calories: 674kcal,Distance: 10.02km,Pace Avg: 05:10min/km

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25/9 樓下上落斜跑11.32km,Duration: 01:08:50,HR Avg: 154,HR Max: 175,Calories: 856kcal,Distance: 11.32km,Pace Avg: 06:03min/km

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27/9 陪老婆囝囝食早餐丶自己跑k幾再陪佢地行多2k幾丶今日行同跑共4km!

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28/9 慢跑筲箕灣避風塘至狗公園來回六轉共30km丶跑到一半老婆囝囝落嚟找我丶跟住佢地自己行丶我就自己跑丶跑到25k丶體力已用得七七八八丶好辛苦先跑完最後5k！Duration: 02:58:44,Distance: 30km,Pace Avg: 05:56min/km

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29/9 同老友行行跑跑大約8km！

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9月2014 跑200公里慢行15公里

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2/10 樓下上落斜跑12km,Duration: 01:14:42,HR Avg: 150,HR Max: 183,Calories: 884kcal,Distance: 12.55km,Pace Avg: 05:56min/km

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5/10 一早約了C,Ken,Dick 幾位師兄跑柏架山丶自己先由樓下跑去鰂魚涌市政大樓會合丶跟住由市政大樓直上白波波丶再落大潭上陽明山莊丶再由陽明山莊落去黃竹坑丶再上番深水灣道丶再轉落黃泥涌峽道落灣仔！共跑19km,再計自己跑落鰂魚涌丶今日共跑21km!