又偷懶了幾天;這星期少跑了40多km。又是心理質素影響!還有四個星期,要努力加油了。
Date: 23-01-10
Time & Temp: 15:35, 14C
Distance and Total time:11.2k in recovery run; 1:14:40
Lap time
11:53
11:51
11:30
7:23
10:01
11:19
10:42
Date: 24-01-10
Time & Temp: 15:35, 16C
Distance and Total time:27.2k in med long run w 22k @ marathon pace; 2:23:51
Lap time
9:09 (warm up)
8:26 (marathon pace @5:15/K)
8:00
8:13
8:04
8:11
8:11
8:25
8:08
8:12
8:11
8:24
8:27
8:13
8:28
9:34 (cool-down)
9:27 (cool-down)
Date: 26-01-10
Time & Temp: 20:55, 15C
Distance and Total time:14.5k w/ 5 x600m @ 5k pace VO2 max run, jog 2 min in between; 1:12:37
Lap time
9:24 (warm up)
31:08 ( South Horizon --> Aberdeen --> Wong Chuk Hang Sport field)
2:21
2:24
2:43
2:40
2:39
19:01 ( Wong Chuk Hang --> South Horizon)
Date: 30-01-10
Time & Temp: 15:10, 23C
Distance and Total time: 15k tune-up race; 1:19:12 (5:16/k)
Lap time
39:40 (South Horizons --> Repulse Bay)
39:32 ( Repulse Bay --> South Horizons)
Date: 31-01-10
Time & Temp: 07:50, 23C
Distance and Total time: 19k med long run; 1:48:55 (5:43/k)
Lap time
1:48:55 ( South Horizons --> Sandy Bay --> South Horizons)
Date: 31-01-10
Time & Temp: 07:50, 23C
Distance and Total time: 19k med long run; 1:48:55 (5:43/k)
Lap time
1:48:55 ( South Horizons --> Sandy Bay --> South Horizons)