raphaelmak的跑步記錄

raphaelmak

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"

西環伏特加

ching ,唔算跟風嘅,....,記低d 操練紀錄,都幾好呀,...

快活人

raphaelmak CHING.
弓喜 開BLOG 大吉

曲奇

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~~

raphaelmak

thanks everyone for support
16/2/2009 Happy Valley Racecourse 5k 19'48" (pb)

ChARsoN

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

raphaelmak

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... )

raphaelmak

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

raphaelmak

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 ]

raphaelmak

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

ChARsoN

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

raphaelmak

原帖由 ChARsoN 於 2009-2-24 18:51 發表

                               
登錄/註冊後可看大圖

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?

ChARsoN

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 https://www.longrun.hk/forum/vie ... page%3D2&page=6 的116#
(幫自己個blog 做宣傳@@)

raphaelmak

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

ChARsoN

原帖由 raphaelmak 於 2009-2-26 16:14 發表

                               
登錄/註冊後可看大圖

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....

raphaelmak

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!

raphaelmak

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

raphaelmak

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