You Can Shine 馬拉松新丁育成訓練計劃

malau · 發表於 2016-5-6 11:16:41

梅子林1-4亭 × 5

上落
4:58, 5:03
5:25, 5:33
5:18, 5:51
5:42, 5:50
4:24, 5:13

malau · 發表於 2016-5-9 22:34:25

malau 發表於 2016-5-6 11:16
梅子林1-4亭 × 5

上落

收到，thx

malau · 發表於 2016-5-14 21:46:56

3k x 3

1:46,1:47,1:49,1:52,1:48,1:49,1:48,0:53
total: 13:31

1:44,1:43,1:41,1:47,1:51,1:48,1:42,0:50
Total: 13:05

1:44,1:48,1:50,1:52,1:51,1:50,1:48,0:51
Total: 13:34

malau · 發表於 2016-5-23 21:13:30

800m 行，1.2k x6

800m: 3:15, 3:23 (6:38)

1.2k
1:34,1:36,1:35(4:45)
1:34,1:38,1:31(4:43)
1:30,1:35,1:36(4:41)
1:33,1:37,1:34(4:44)
Skip
1:33,1:35,1:30(4:38)

malau · 發表於 2016-6-3 19:57:19

梅子林1至4亭

Up. Down
4:40. 5:32
5:02. 5:52
4:56. 7:11
4:55 6:14
5:01 6:30

malau · 發表於 2016-6-19 16:32:26

16/6, 3k x2

1:30, 1:37, 1:38, 1:40, 1:42, 1:43, 1:41, 0:50 (12:21)
1:37, 1:45, 1:47, 1:50, 1:57, skip…

耐力太差

malau · 發表於 2016-7-11 02:36:52

Jul 07th  梅子林1-4亭x5
1.  5:08 (up) / 4:31 (down)
2.  5:00 / 4:38
3.  5:00 / 7:07
4.  5:24 / 6:04
5.  4:27 / 5:04

malau · 發表於 2016-7-18 21:35:30

2016-07-14 Program
5K Tempo

1'41, 1'40, 1'41, 1'42, 1'42, 1'45,
1'45, 1'46, 1'44, 1'45, 1'43, 1'43
0'53
Total: 21:30

malau · 發表於 2016-7-30 01:56:52

28/7/2016

400m x 8 (3分連休)
1. 1:29
2. 1:19
3. 1:33
4. 1:30
5. 1:31
6. 1:24
7. 1:26
8. 1:16

Skip 4隻，捉完比卡超冇力跑

malau · 發表於 2016-8-6 17:11:40

4/8 5km

Time Cad
1:43. 162
1:44. 176
1:45. 176
1:46. 175
1:45. 174
1:50. 171
1:45. 172
1:48. 170
1:46. 169
1:50. 167
1:49. 166
1:48. 167
0:55. 173

Total time: 22:14

尾段冇力，keep唔到腳頻