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2013.12.28 30km Tempo @ Happy Valley
28/12
8:05 10C-12C
為跑渣馬,點都要練習長tempo!但目前一個人真沒動力跑及捱,是日有步速王大夫領軍,近來狀態漏油的MT,如此組合,不去是浪費!當然知道自己無法跟足程,三個字:盡頂!
一起步,個步速都好準,6:15一圈,本來話左每兩圈才加5秒,加到6'到頂,但第二圈自己已經不自覺加油快左6秒,反而以為大夫慢左,大夫又要一邊恐嚇,一邊拉先慢番少少,但係第5個圈已經去到6分,點樣上斜細步上,跑姿太緊不協調,都有提點,另外每k報時每圈又報時,練習都帶兩隻錶,唔黎真係對不起自己!7圈後已經無力,要跟著大夫,MT全程好乖,唔似得我唔掂仲要亂跑!知道14個圈都去唔到,跑完11個圈上岸,坐係路邊草地拉筋晒太陽,此日起床時才6度,現在也只11度,看他們跑多兩圈,自己入去器械場再拉筋,心有些放不下,把他們帶快了,如果完成不了,內心有些內疚,決定再帶速!
再起步,大夫說剩6k ,好,便二話不說,加速,跑左兩圈想停,頂住,諗啲方法叫自己興奮,就係再加速,順便甩埋MT,嘻嘻!跑完4圈剩400,去埋啦,終於大家都好滿足!跑步有buddy 係會好好多!
大隊完成時間
4:25, 4:23, 4:17, 4:21, 4:13 (21:39)
4:16, 4:15, 4:13, 4:18, 4:16 (21:18)
4:17, 4:13, 4:14, 4:17, 4:14 (21:15)
4:15, 4:16, 4:12, 4:11, 4:14 (21:08)
4:14, 4:11, 4:14, 4:14, 4:11 (21:04)
4:09, 4:11, 4:14, 4:06, 4:02 (20:42)
Total: 2:07:26
Lap Time:
6:15, 6:09, 6:08, 6:02, 6:01
6:01, 6:01, 6:04, 5:59, 5:59
6:03, 1'06'46" (4'14"/k)
休左30幾分鐘之後
5'55";5;52";5'56";5'47";1'25"
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