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raphaelmak的跑步記錄

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發表於 2009-2-14 23:56:13 | 顯示全部樓層 |閱讀模式
跟風
不過某程度上我覺得我都要培養下呢個習慣

舊記錄如下 (很多已遺失)

寶雲道來回(8k): (2008)
12/6 unknown time
13/8 unknown time
20/9 37'51"
31/12 36'xx"

其他路線:
16/8/2008 半山<->大潭 經寶雲道/大潭水塘道
20/8/2008 半山<->太古城 經寶雲道/灣仔峽道/布力徑/金督馳馬徑/衛一 (上午去程,下午回程)
14/12/2008 半山<->薄扶林 經舊山頂道/薄扶林水塘道
30/1/2009 半山<->海怡 經舊山頂道/貝璐道/鴨脷洲大橋

另有多次學校越野跑訓練 (逢星期五. 星期二都有不過我去唔到)
路線有寶雲道東段/灣仔->灣仔峽->中峽道->港島徑4段->布力徑->灣仔峽->灣仔/灣仔<->山頂 (爐烽峽)/跑馬地馬場4個大圈等

比賽紀錄
學界越野跑 D3A1 2007/08 (B grade 38th), 2008/09 (A grade 18th)
渣馬10k 2008 10k/r2 48:57, 2009 10k/r3 50:33
NIKE 3k 11:xx
另有學界田徑 D3A4 1500m; 學校陸運會2005/06 - 2008/09 1500m, 2006/07 - 2007/08 800m, 2008/09 5000m

以上都係憑記憶/查返xanga/facebook
搵得幾多就幾多
(順帶一提: 我跑校內800m從來都係三甲不入...)

好,重新記錄
14/2/2009 跑馬地馬場 5k 19'49"

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發表於 2009-2-15 00:26:36 | 顯示全部樓層
ching ,唔算跟風嘅,....,記低d 操練紀錄,都幾好呀,...

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發表於 2009-2-15 00:39:47 | 顯示全部樓層
raphaelmak CHING.
弓喜 開BLOG 大吉

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發表於 2009-2-15 01:51:13 | 顯示全部樓層
恭喜raphaelmak ching開bog大吉~
紀錄番自己的練跑紀錄都係一個唔錯的習慣吧~~
711MF 該用戶已被刪除
發表於 2009-2-15 08:13:37 | 顯示全部樓層
提示: 作者被禁止或刪除 內容自動屏蔽

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 樓主| 發表於 2009-2-16 17:07:06 | 顯示全部樓層
thanks everyone for support
16/2/2009 Happy Valley Racecourse 5k 19'48" (pb)

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    [LV.1]初來乍到

    發表於 2009-2-16 21:42:42 | 顯示全部樓層
    歡迎開blog~
    5000米比你快過咗我添....
    我個5000米PB 得20分鐘....也就是上年學界造果個

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     樓主| 發表於 2009-2-18 17:15:21 | 顯示全部樓層
    是日於學校操場練衝,三個圈三個圈咁做(approx 450m),做左兩set,一次1'19",一次1'2x",腹痛難堪,只好放棄...
    (其實我係為左準備後日4*400既... 咁既狀態點去跑... )

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     樓主| 發表於 2009-2-22 19:11:25 | 顯示全部樓層
    20/2:
    學界4x400炒左,4'09"連standard都冇
    適應唔到突然衝400m...
    之後第一時間衝番學校想趕上越野跑練習
    (本來諗住4x4可以15:15完,點知攪到15:50先完,
    而學校既x-c係15:30集合既)
    上到學校見到佢地走左,於是衝上去寶雲道,
    問人知道佢地跑寶雲道向司徒拔道個邊,
    於是想追,俾我o係1k之後迎頭遇上佢地
    繼續跑到尾然後回頭,到返灣仔峽道衝返落學校,
    終於俾我o係學校門口追上佢地

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     樓主| 發表於 2009-2-22 23:01:41 | 顯示全部樓層
    今日 (22/2) 練跑:
    下晝5點出,6點九左右返
    路線: (舊山頂道為半跑半行,太斜了)
    半山==舊山頂道==>爐峰峽==芬梨道=種植道=施勳道=醫院徑=白加道=山頂道==>馬己仙峽道==甘道==>灣仔峽==灣仔峽道=寶雲道=馬己仙峽道=羅便臣道==>半山
    相簿: http://picasaweb.google.com/raphaelmak/22Feb2009
    跑下停下影下相,遇到冇乜車既路就試速度,每次試平均一公里都可以keep住四分以下 (雖然每次都冇一公里)

    42.195km.net 路線圖:
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    [ 本帖最後由 raphaelmak 於 2009-2-23 16:00 編輯 ]

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     樓主| 發表於 2009-2-24 17:47:34 | 顯示全部樓層
    是日 (24/2),帶跑既老師有事黎唔到學校越野跑訓練,託小弟帶班人跑,跑左寶雲道灣仔峽道至馬己仙峽道一段來回,大概4k左右,不過要減慢速度就佢地
    後日學界5000m啦預期大概20mins啦目標18mins雖知無乜可能

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  • TA的每日心情
    擦汗
    2014-1-5 00:20
  • 簽到天數: 1 天

    [LV.1]初來乍到

    發表於 2009-2-24 18:51:35 | 顯示全部樓層

    回復 11# 的帖子

    加油吧~
    個5000米點都要跑入20分內~
    p.s. 好彩我先前跑時有戴錶計時
    睇到剩最後一圈時時間已經過了18分3x 秒
    跟住先知最後一圈得番1分2x 秒比我跑 就出盡力爆埋佢

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     樓主| 發表於 2009-2-24 21:09:41 | 顯示全部樓層
    原帖由 ChARsoN 於 2009-2-24 18:51 發表
    加油吧~
    個5000米點都要跑入20分內~
    p.s. 好彩我先前跑時有戴錶計時
    睇到剩最後一圈時時間已經過了18分3x 秒
    跟住先知最後一圈得番1分2x 秒比我跑 就出盡力爆埋佢

    thanks!
    你先前幾時跑架?

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    2014-1-5 00:20
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    [LV.1]初來乍到

    發表於 2009-2-25 17:50:52 | 顯示全部樓層

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    我係舊年十二月十日跑屯門區學界田徑比賽時跑的~
    詳情請留意 http://www.longrun.hk/forum/view ... page%3D2&page=6 的116#
    (幫自己個blog 做宣傳@@)

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     樓主| 發表於 2009-2-26 16:14:46 | 顯示全部樓層
    今日跑完5000啦!
    結果: 19'14", 第6
    雖然攞唔到獎, 不過我今日一樣好開心,
    因為3個原因:
    1. pb左
    2. 有頭8
    3. 20分以下

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    發表於 2009-2-26 16:40:56 | 顯示全部樓層
    提示: 作者被禁止或刪除 內容自動屏蔽

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  • TA的每日心情
    擦汗
    2014-1-5 00:20
  • 簽到天數: 1 天

    [LV.1]初來乍到

    發表於 2009-2-26 17:12:20 | 顯示全部樓層
    原帖由 raphaelmak 於 2009-2-26 16:14 發表 今日跑完5000啦!結果: 19'14", 第6雖然攞唔到獎, 不過我今日一樣好開心,因為3個原因:1. pb左2. 有頭83. 20分以下
    恭喜~
    如果我果陣跑到呢個時間就好....

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     樓主| 發表於 2009-2-27 21:27:45 | 顯示全部樓層

    回復 17# 的帖子

    多謝支持
    講返琴日個過程先...
    可能因為我之前諗得太多圈速問題
    攪到我一起跑就唔理三七二十一
    衝左出去帶頭... (長跑大忌?)
    諗住keep分半一個圈
    就咁樣帶左六個圈,食哂d風
    跟住個個由差我成參唔多100米,漸漸地減少距離...
    終於我o係唔記得第六定第七個圈俾人過
    仲要好快落後到第八...
    分半一個圈既"如意算盤"又因為體力下降既關係打唔響...
    然後剩返個圈數就o係過人同俾人過既循環中同埋心裏面倒數距離既過程經過
    不過後黎似乎係過人既多,但係認唔清邊d真係快過我邊d係上個圈既...
    終於衝左最後一個圈,自己個名次都唔係太清楚
    到下晝終於出結果,先知原來跑第六~
    事後呀sir話我,仲乜一開始就爆
    佢話我應該: 1. 有個跑既策略 2.留意其他人既均速
    我自問第1點又唔係冇既 (一開始set定個pace),不過第2點我要承認係冇做到...
    不過唔緊要啦,下年再黎過
    希望做到18分半以下,o係學校陸會破學校既5000m紀錄啦!

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     樓主| 發表於 2009-2-28 20:32:31 | 顯示全部樓層
    講返琴日先
    琴日學校本來有越野跑練習,點知得我一個
    老師叫我自己去練
    結果行左上去灣仔峽,然後灣仔峽=>中峽道=>中峽=>布力徑=>灣仔峽咁跑

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     樓主| 發表於 2009-3-2 22:45:18 | 顯示全部樓層
    今日又係本來越野跑練習變左自己跑...
    路線: 由灣仔上灣仔峽->布力徑->黃泥涌峽->黃泥涌峽道->寶雲道->灣仔峽落返灣仔
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