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本帖最後由 Ah_Wing 於 2014-11-10 23:16 編輯
我同師兄嘅全馬目標差唔多(我唔係跑渣馬),以下係我嘅長課記錄,不過訓練正確與否就唔知喇:
Week, 跑量, 長課距離 @ 速度
0, 69.5k, Marathon @ 4:58/k
-1, 44.4k, none
-2, 72.6k, 21.6k @ 6:15/k
-3, 91.6k, 38k @ 4:53/k
-4, 89.8k, 27.6k @ 5:29/k
-5, 96.9k, 24.1k @ 6:17/k, 25.5k @ 5:44/k
-6, 96.6k, 26k @ 5:06/k, 30 @ 5:26/k
-7, 77.7k, 21.2k @ 6:41/k
-8, 93.2k, 30.4k @ 6:59/k (越野)
再之前嘅慣常練習係每週都一次半馬長課,每週60-80k左右
歡迎來我跑誌度俾吓意見
https://www.longrun.hk/thread-21608-1-1.html
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