Mike_Li 2011 比賽過後的日常練習

Mike_Li

Date: 19-11-2009
Time & Temp: 20:30, 13C
Distance & total time: Recovery run 8K; 51:09
lap time:
10:09
10:16
10:15
10:17
10:11

Mike_Li

Date: 20-11-2009
Time & Temp: 20:30, 13C
Distance & total time: General Aerobic run 11 miles(17.6K); 1:37:49
lap time:
9:22
8:37
8:41
8:44
8:55
9:00
9:03
9:11
9:09
8:52
8:13

Mike_Li

Date: 21-11-2009
Time & Temp: 07:30, 11C
Distance & total time: Recovery run 5miles (8K); 52:55
lap time:
10:43
10:39
10:11
10:39
10:42

Mike_Li

Date: 22-11-2009
Time & Temp: 14:15, 19C
Distance & total time: Long run 29K; 2:59:58
lap time:
45:34 (Home to Victoria Road)
1:13:56 (Victoria Road to South Bay)
1:00:27 (South Bay to Home)

Mike_Li

Date: 24-11-2009
Time & Temp: 20:35, 16C
Distance & total time: Tempo run 9 miles (14.5K); 1:19:22
lap time:
9:31
9:26
7:59 (Tempo)
7:55 (Tempo)
9:56
7:58 (Tempo)
8:12 (Tempo)
9:20
9:00

Mike_Li

Date: 25-11-2009
Time & Temp: 20:35, 16C
Distance & total time: Relaxed run 5 miles (8K); 45:38
lap time:
9:37
9:10
8:59
8:56
8:54

Mike_Li

Date: 26-11-2009
Time & Temp: 18:35, 18C
Distance & total time: Relaxed run 9.6K; 55:57

Mike_Li

Date: 27-11-2009
Time & Temp: 05:30, 18C
Distance & total time: slow run 9.6K; 1:02:12

Mike_Li

Date: 28-11-2009
Time & Temp: 08:30, 18C
Distance & total time: recovery run 4K; 25:41

[ 本帖最後由 Mike_Li 於 2009-11-30 09:27 編輯 ]

Mike_Li

Date: 29-11-2009
Time & Temp: 07:00, 19C
Distance & total time: Unicef half marathon, 1:50:49

Nov. Total mileage: 341.5 Km

[ 本帖最後由 Mike_Li 於 2009-12-22 15:12 編輯 ]

Mike_Li

起步排位較後，前2k在人群中。回程與10k跑手相遇，在湖邊慢步，欣賞美麗境色。力是出了7-8成，但全程十分享受。Yat Ching,用你有沒有參加今天的活動？

Mike_Li

George, I made a mistake, the distance is 4k. Sorry about that.

Mike_Li

Date: 02-12-2009
Time & Temp: 06:45, 18C
Distance & total time: Medium long run 20K; 2:00:17

Mike_Li

Date: 04-12-2009
Time & Temp: 21:35, 18C
Distance & total time: Relax run 8K; 45:08
lap time:
9:15
8:50
8:59
9:01
9:02

Mike_Li

Date: 05-12-2009
Time & Temp: 16:45, 18C
Distance & total time: aerobic run 17K; 1:31:16
lap time: (South Horizons to and fro Repulse Bay)
45:32
45:44

[ 本帖最後由 Mike_Li 於 2009-12-6 10:31 編輯 ]

Mike_Li

Date: 06-12-2009
Time & Temp: 07:45, 19C
Distance & total time: Relax run 17K; 1:41:57
(South Horizons to and fro Repulse Bay)

Mike_Li

已經懶惰了兩星期多，里數一直未達標。這星期又多休息了一天，看到距離"渣打"的時間越來越近，還是收拾心情，重新開始練習。
Date: 10-12-2009
Time & Temp: 20:05, 19C
Distance & total time: 22K med long run; 2:05:24
(South Horizons --> Aberdeen-->Ocean Park--> South Horizons)
Lap time:
8:50 (South Horizons promenade)
53:55
9:23 (South Horizons promenade)
53:15

[ 本帖最後由 Mike_Li 於 2009-12-10 15:57 編輯 ]

Mike_Li

Date: 10-12-2009
Time & Temp: 20:30, 20C
Distance & total time: 11K recovery run; 1:04:37
(South Horizons --> Aberdeen-->Ocean Park-->+1.2K tempo --> South Horizons)

[ 本帖最後由 Mike_Li 於 2009-12-11 22:55 編輯 ]

Mike_Li

Kopo，南區果邊上落斜(我跑開的)比較多，但斜度不大和長；除了上華富及數碼港一段。

Mike_Li

希望啦！今年好像練極都唔起火，反而有D hea 的感覺，真大wor。