2009.12.27-30km馬拉松熱身賽暨石崗10k 大會成績150#

Gary

it is a tough competition.  In the first part (15K) I spent 1hr 18 min.  However, the 2nd part of 15K, I walk and run in a low speed.  The total time is 3hr 1 min.  It is my first time to run 30K and this route.

Gary

My watch record
1K : 5"42, 2K : 4"59, 3K: 5"32,   4K : 4"45, 5K: 5"01
6K :4"32 ,7K: 5"54 ,  8K : 5"05,  9K : 5"10
11K :11"09 (forgot to stop watch), 12K: 5"39, 13K : 4"51, 14K: 5"07, 15K :4"50
First 15K :1 hr 18 min
16K : 6"41, 17K : 6"31, 18K: 6"53, 19K : 5"52, 20K: 6"14
21K:5"58, 22K : 5"57, 23K: 7"12 , 24K : 5"58, 25K : 9"38
26K :6"59, 27K:9 '06, 28K:6"10, 29K: 7"45 30K: 6"06

Total time is 3hr 1 min
I started to walk and run from 23K -30K (it is very,very slow speed  to relax my muscle)

Last year, the time for SCM HM is 2 hr 7 min.  The time for the competition in 21K is 1 hr 56 min
I wish that I can break my record in HM in SCM