斧山道跑場師兄師姐多多指教~~~

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今曰黃昏(09/02)5点半開始, 日落前嗳好多...乃入夜才凍起來....不過卻糸跑得好差差....記綠如下...5km x 3 measured by Garmin 310XT---


1st round 5.03km, total: 26:18:90; avg 05:13/km
5:06.05 /5:11.44 /5:17.99 /5:15.58 /5:16.94 /0:10.90(35m)

--------------------------------拉根, break 10mins--------------------------------

2nd round 5.42km, total 29:28.45, avg 5:26/km
5:18.17 /5:21.97 /5:31.59 /5:34.83 /5:26.89 /2:15.00(420m)

--------------------------------拉根, break 15mins--------------------------------

3rd round 5.03km, total 26:29.10, avg 5:03/km
5:15.51 /5:19.66 /5:20.15 /5:13.35 /5:12.29 /0:08.14(28m)

---------------------------行1圈+拉根cool down...收隊!!-------------------------

*GEL DS Trainer 15

<ps> 原來氣温升了, 自己跑慢了--->體能比起09年7,8月差了呢~~~

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原帖由 cc 於 2011-2-9 23:41 發表

                               
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文仔你就好啦,可以咁早收工去跑...........有無報渣打?

無報渣打ar.....早收工(因為snake ma......)

btw, 好耐唔見妳la~~~~

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duplicate-------------->deleted!!

[ 本帖最後由 100100100 於 2011-2-9 23:51 編輯 ]

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自從09/02跑完後右腳腳根發痰...今曰黃昏(28/02)6点半開始復跑, 好凉爽....不過好似由頭學跑步咁....記綠如下...4.13+5.06+4.16=13.35km, measured by Garmin 310XT---


1st round 4.13km, total: 21:43:41; avg 05:15/km
5:02.76 /5:18.46 /5:19.98 /5:22.35 /0:40.86(127m)

--------------------------------拉根, break 12mins--------------------------------

2nd round 5.06km, total 28:00.32, avg 5:31/km
5:26.77 /5:41.89 /5:34.12 /5:33.48 /5:24.51 /0:19.55(64m)

--------------------------------拉根, break 13mins--------------------------------

3rd round 4.16km, total 23:48.32, avg 5:43/km
5:30.27 /5:46.62 /5:43.42 /5:53.93 /0:54.08(160m)

---------------------------拉根cool down+行2圈...收隊!!-------------------------

*Wave Aero 8

<p.s.> 第1round跑完腳仔有少少振...要唞多DD時間先可以再跑~~~

[ 本帖最後由 100100100 於 2011-3-5 23:11 編輯 ]

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原帖由 cc 於 2011-2-28 23:12 發表

                               
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咁耐無跑.............時間都好好吖,可以報比賽嘎啦~~

多謝妳安慰!!....不如下年一齊報渣打半馬...妳做领航!!!

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<1>  2011年2月月結---> 10 + 12.2 + 15.48 + 13.35 = 51.03km; 跑咗4日~~


<2>  10km record--->無一次成功~~~

[ 本帖最後由 100100100 於 2011-2-28 23:29 編輯 ]

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原帖由 cc 於 2011-2-28 23:23 發表

                               
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咩等下年呀...........路路佢地3月19號有個廣州大學半馬,一於報呢個啦~~" />" />

31月9號--->要糸SFC開工呀!!

下年--->因為糸斧山最多都系跑到19km...又未練習跑上落斜呀!!!比D時間我la~~~

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原帖由 cc 於 2011-2-28 23:23 發表

                               
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咩等下年呀...........路路佢地3月19號有個廣州大學半馬,一於報呢個啦~~" />" />

糸喎...你地今日糸蒲崗屯跑咗幾長?? 我糸呢度跑都好吃力~~~

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今晚(02/03)8点開始跑, 好凉爽....不過都糸不太好....記綠如下...3.69+5.49+4.14=13.32km, measured by Garmin 310XT---


1st round 3.69km, total: 18:53:35; avg 05:06/km
5:04.10 /5:03.60 /5:09.32 /3:36.33(695m)

--------------------------------拉根, break 4mins--------------------------------

2nd round 5.49km, total 29:20.30, avg 5:20/km
5:23.66 /5:20.35 /5:22.63 /5:25.29 /5:19.28 /2:29.09(487m)

--------------------------------拉根, break 6mins--------------------------------

3rd round 4.14km, total 21:54.05, avg 5:17/km
5:15.47 /5:18.23 /5:16.88 /5:20.96 /0:42.51(137m)

---------------------------拉根cool down+行2圈...收隊!!-------------------------

*Wave Spacer AR1

<p.s.>  希望下次可以重上10km啦~~~

[ 本帖最後由 100100100 於 2011-4-1 23:58 編輯 ]

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星期五糸Legco天馬鑬地盤OT到18:30先收工...今晚早DD收工(05/03)6点半開始, 今晚好爽凉好舒服.....記綠如下...measured by Garmin310XT ---

       11laps, total:0:54:58.00; 10.13km; average: 5:25/km
---->5:41.07 /5:16.48 /5:30.28 /5:37.55 /5:33.16 /5:33.09 /5:32.23 /
       5:22.00 /5:17.86 /5:03.13 /0:31.15 (134m)/


---------------------------行2圈+拉根cool down...收隊!!----------------------------

*Wave Amulet

<ps> 終於上返10km 啦! 不過好似跑少咗DD咁...唔通隻310xt帶糸左手同右手有咁大分別??

[ 本帖最後由 100100100 於 2011-3-5 23:13 編輯 ]

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今日(07/03)5点開始, 好爽凉好舒服.....記綠如下...measured by Garmin310XT ---

       11laps, total:0:56:02.52; 10.42km; average: 5:22/km
---->5:26.73 /5:13.13 /5:15.17 /5:26.77 /5:23.32 /5:20.58 /5:33.03 /
       5:27.02 /5:29.44 /5:16.79 /2:10.54 (418m)/


---------------------------行2圈+拉根cool down...收隊!!----------------------------

*Gel Skysensor Neo

<ps1> 希望今個星期(1,3,5)keep住跑10km先, 到下星期上15km...尾尾0個日加多5km...然後唞2日再來過就好了 ~~
<ps2> 行圈時見到eric ching, 佢話慢jog到7点半先上去'蒲'....不過慢jog得咁快嘅!!!

[ 本帖最後由 100100100 於 2011-3-7 21:48 編輯 ]

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今日(09/03)7点半開始, 好凍好爽空氣有少少濕好舒服.....記綠如下...measured by Garmin310XT ---

       11laps, total:0:52:23.60; 10.18km; average: 5:08/km
---->4:55.52 /5:03.39 /5:04.67 /4:59.38 /5:13.49 /5:24.30 /5:11.34 /
       5:14.60 /5:17.37 /5:08.69 /00:50.85 (178m)/


---------------------------行2圈+拉根cool down...收隊!!----------------------------

*adizero tempo 09(old)

<ps1> 慢慢習慣garmin每1km约2圈半的分隔及實時pacing了!

[ 本帖最後由 100100100 於 2011-3-9 23:35 編輯 ]

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今晚(11/03)7点開始跑, 好凉爽....不過不太好(可能今日午飯食唔飽~~~)....記綠如下...3.04+5.07+5.06=13.17km, measured by Garmin 310XT---


1st round 3.04km, total: 15:13:17; avg 5:00/km
5:03.57 /4:59.82 /4:59.12 /0:10.66(38m)

--------------------------------拉根...total break 7mins--------------------------------

2nd round 5.07km, total 26:42.30, avg 5:16/km
5:11.01 /5:13.70 /5:14.57 /5:22.26 /5:18.61 /00:22.15(69m)

--------------------------------行1圈+拉根...total break 14mins--------------------------------

3rd round 5.06km, total 26:20.93, avg 5:12/km
5:09.85 /5:20.94 /5:19.04 /5:20.11 /4:57.17 /00:16.82(59m)

---------------------------行2圈+拉根cool down...total 20mins...收隊!!-------------------------

*Adizero tempo 09(new)

[ 本帖最後由 100100100 於 2011-4-1 23:57 編輯 ]

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今晚(14/03)7点開始跑, 凉爽...不過暖咗DD...跑得不太好(今日勁多汗, 要頻補水~~~)
....記綠如下--->3.24+3.31+3.23+2.30=12.08km, measured by Garmin 310XT---


1st round 3.24km, total: 16:53:31; avg 5:12/km
5:04.23 /5:15.75 /5:18.96 /1:14.37(243m)

--------------------------------拉根...total break 7mins--------------------------------

2nd round 3.31km, total 18:26.24, avg 5:33/km
5:27.31 /5:34.10 /5:39.30 /1:45.53(313m)

--------------------------------拉根...total break 10mins--------------------------------

3rd round 3.23km, total 17:20.90, avg 5:22/km
5:23.82 /5:38.15 /5:15.10 /1:03.83(228m)

--------------------------------拉根...total break 9mins--------------------------------

4th round 2.30km, total 12:10.20, avg 5:17/km
5:13.83 /5:21.27 /1:35.10(301m)
---------------------------行2圈+拉根cool down...total 25mins...收隊!!-------------------------

*Gel Feather GS2

[ 本帖最後由 100100100 於 2011-4-2 00:00 編輯 ]

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今日(16/03)7点半開始, 好凍好爽好舒服.....記綠如下...measured by Garmin310XT ---

1st round 11laps, total:1:04:10; 10.16km; average: 6:19/km
---->6:49.36 /6:19.36 /6:40.27 /6:27.92 /7:12.85 /6:29.77 /6:16.97 /
       7:03.26 /5:06.19 /5:00.46 /00:44.49 (160m)/

--------------------------------行2圈+拉根+吹水...total break 5Xmins--------------------------------

2nd round 2.31km, total 12:14.82, avg 5:18/km
5:31.27 /5:17.86 /1:25.69(306m)

---------------------------拉根cool down...total 10mins...收隊!!-------------------------

*Gel DS Trainer 15
#GPS: http://connect.garmin.com/activity/73635188

<ps1> 第一次跑街街--->先1圈track8+蒲崗屯道+2kmtrack8

[ 本帖最後由 100100100 於 2011-4-13 22:59 編輯 ]

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原帖由 denis3885 於 2011-3-17 04:10 發表

                               
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10/4/2011 江門半馬預埋你.......

.....吓...咪玩啦~~~~

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今日(21/03)7点半開始, 涼但有点焗.....記綠如下....2.62+4.68=7.3km..measured by Garmin310XT ---

1st round 3laps, total: 0:15:24, 2.62km; average: 5:52/km
---->5:46.35 /5:52.55 /3:45.10 (618m)/

---------------------------唔見曬D蒲友!!...飲水拉根...total break 6.5mins--------------------------------

2nd round 5laps,  total 0:26.26, 4.68km,avg 5:39/km
5:59.06 /5:41.52 /5:43.78 /5:34.20 /3:28.04(678m)

---------------------------拉根cool down...total 10mins...收隊!!-------------------------

*Wave Aero 8

<ps> 今日無落苦山反而上咗去"蒲"...终于可以糸le度一次過over 4km-->場地適應中~~~

[ 本帖最後由 100100100 於 2011-3-22 09:00 編輯 ]

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今日(23/03)7点3開始, 好涼好爽好舒服.....記綠如下...measured by Garmin310XT ---

1st round 9laps, total:0:42:73; 8.08km; average: 5:12/km
---->5:14.47 /5:12.14 /5:17.23 /5:16.14 /5:03.63 /5:09.88 /5:09.32 /
       5:14.02 /0:24.90 (82m)/

--------------------------------橫隔膜抽住痛..焗停!!+拉根+吹水...total break 9mins--------------------------------

2nd round 2.07km, total 9:53.15, avg 4:46/km
4:48.03 /4:42.09 /0:23.03(74m)

---------------------------剛剛夠2km...橫隔膜又抽住痛!!!收腳跑埋终点+拉根cool down...total 20mins...收隊!!-------------------------

*Adizero Adios

<ps1> 橫隔膜抽住痛--->要注意呼吸的配合了!
<ps2> 差点点就可以重上54mins-10km...差点点!!
<ps3> 本月total99.23km@23/03

[ 本帖最後由 100100100 於 2011-3-24 12:02 編輯 ]

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今日(25/03)遲收工...8点先開始, 照舊好涼好爽好舒服.....記綠如下...measured by Garmin310XT ---

1st round 4laps, total:0:15:17.68; 3.05km; average: 5:01/km
---->4:59.33 /4:58.70 /5:06.33 /0:13.32 (48m)

--------------------------------拉根+飲水...total break 6.43mins--------------------------------

2nd round 1.02km, total 4:33.97, avg 4:29/km
4:29.68 /0:04.29 (16m)

--------------------------------拉根+飲水...total break 10.66mins--------------------------------

3rd round 1.01km, total 4:40.30, avg 4:36/km
4:36.84 /0:03.46 (15m)

--------------------------------拉根+飲水...total break 5.60mins--------------------------------

4th round 1.01km, total 4:31.77, avg 4:29/km
4:29.05 /0:02.72 (10m)

--------------------------------拉根+飲水...total break 12.32mins--------------------------------

5th round 489m, total 2:11.42, avg 4:28/km

---------------------------快步跑+拉根cool down...total 20mins...收隊!!-------------------------

*Asic Gel Freak Japan

<ps1> 本來是想慢跑22km...最後又糸放狗! last round跑跑下膝頭對上组肌肉軟軟冇力...唯有收腳了...
<ps2> 今日有公主同前進ching幫我check forms同補習....
<ps3> 本月total103.37km@25/03

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今日(28/03)7点44分開始, ok凍ok爽好舒服.....記綠如下...measured by Garmin310XT ---

11laps, total:1:02:15; 10.39km; average: 5:59/km
---->6:47.68 /5:35.98 /6:27.89 /5:49.02 /6:30.02 /6:24.01 /5:54.48 /
       6:08.50 /5:36.93 /5:16.29 /1:44.35 (394m)/

--------------------------------慢慢跑2圈+拉根+吹水...total break 20mins...收隊!!-------------------------

*Gel Skysensor T3
#GPS: http://connect.garmin.com/activity/75936275


<ps1> 第2次跑街街...thz CC 姐陪我跑~~~
<ps2> 本月total 113.76km@28/03

[ 本帖最後由 100100100 於 2011-4-13 23:01 編輯 ]