You Can Shine 馬拉松新丁育成訓練計劃

whickywhicky

29/10  4K+400mx6
4K tempo  20:48  pace 5:14
1:58  2:10  2:06  2:05  2:03
2:03  2:03  2:05  2:06  2:05
400mx6
1:41  1:41  1:43 skip  1:34  1:27
tire !

whickywhicky

samuelw 發表於 2015-10-30 09:46
29/10/2015
C: 節奏跑 4k 5'30" - 5'00"/k

GO GO SOWERS !

whickywhicky

5/11  600mx10
2:42  2:34  2:37  skip  2:40
2:45  2:45  skip  2:48  2:51
400mx1   1:37
very hard feeling !

whickywhicky

12/11  600mx10
2:39  2:35  2:40  2:42  skip
2:52  2:45  2:49  skip  2:44
2:47  2:45

whickywhicky

26/11  1000mx7
1.  4:21(1:41  1:45  53)
2.  4:42(1:48  1:57  56)
3.  skip
4.  4:31(1:46  1:52  53)
5.  4:43(1:51  1:58  53)
6.  skip
7.  4:24(1:41  1:49  53)

whickywhicky

10/12  1000mx7
1  4:25(1:44  1:47  54)
2. 4:42(1:44  1:59  59)
3. 4:44(1:53  1:54  56)
4. 5:02(1:56  2:05  1:00)
5. 4:31(1:46  1:54  50)
not recover from Guang Zhou Marathon

whickywhicky

4/2 800mx8
1:34  1:44  1:48  1:48  1:45  1:42  1:40  1:21

whickywhicky

18/2  400mx10
1:49  1:50  1:51  1:46  1:47
1:39  1:45  1:42  1:45  1:47

whickywhicky

25/2  600mx8
2:55  2:53  2:50  2:39
2:40  2:40  2:34  2:30

whickywhicky

3/3  4K tempo  300mx5@3min
4K tempo  1:48  2:03  1:56  1:57  1:56
                2:04  2:06  2:11  2:14  2:04
total 4K time:  20:54 min
300mx5
1:11  1:10  1:01  1:08  1:02

whickywhicky

10/3  300mx10
1:17  1:14  1:10  1:07  1:10
1:09  1:08  1:09  1:18  1:00
feeling good !

whickywhicky

17/3  4Km tempo +300mx5
4K-  1:57  2:00  2:01  2:00  2:05
       2:03  2:04  2:04  2:05  1:57
Total time :20:20
300mx5   1:09  1:08  1:08  1:00  1:05
feeling :  tire

whickywhicky

24/3  1600mx3 @12min
#1   2:09  2:04  1:59  1:57 =8:12min
#2   1:49  2:00  2:06  2:06 =8:03min
#3   1:57  2:02  2:10  2:05 =8:15min
hope to break 8min

whickywhicky

31/3  300mx10
1:07  1:04  1:03  1:04  1:04
1:07  1:07  1:05  0:59  1:01

whickywhicky

14/4  2.4K x2   300Mx5
2.4K   11:58  12:12
300Mx5   1:15  1:18  0:56  skip  1:02

whickywhicky

21/4
3Kx1   300Mx8
3K  1:56  2:01  2:01  1:59  1:59  2:03  2:03  0:51  Total time =14:57mins
300Mx8    1:03  1:09  1:11  1:10  1:00  1:13  1:16  1:00
very tire !
      

whickywhicky

28/4   300Mx10
1:07  1:07  1:08  1:09  1:05
1:03  1:14  1:09  1:26  0:57

whickywhicky

12/5  2.4Kmx3
2:04  2:00  1:56  1:59  1:58  1:53  total time 11:52
2:02  2:10  skip  skip  skip  skip      total time  4:12
1:55  1:58  2:04  2:04  2:05  1:52  total time  12:02

whickywhicky

19/5  1Kx6
I came too late last night,
so, I miss 2x1Km
I start at section 4
#3  1:51+1:55+0:57=4:44
#4  1:44+1:52+0:57=4:34
#5  1:50+1:57+0:54=4:41
#6  1:50+1:54+0:50=4:34

whickywhicky

26/5  300mx10
1:08  1:01  1:06  1:07  1:06
1:15  1:18  1:14  1:16  1:02