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樓主 |
發表於 2010-1-19 19:22:18
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好耐冇update~~ last week...
15 jan 參考yasso800 speed,希望可加到8-10次
1.6k 14' 00'' 83 warm
800 4' 08'' 17 speed
400 3' 59'' 35 jog
800 3' 48'' 32
400 4' 41'' 68
800 3' 58'' 66
2xx 2' 31'' 99 calm
Total 37' 09'' 00 for around 5k
12 jan 維園籃球場->行人天橋出避風塘->狗公園->一直沿海到中環天星,過埋信德,到新警署,消防局,折返 起點
1hr 15min 59s 87 around 11-12k (almost no walk break taken)
10 jan 跑馬地 14x1.4k = 19.6k
walkbreaks: walk:run = 1 min: 4 min
中間快左.last 2 laps有d 想抽筋
12' 08'' 43
11' 36'' 76
10' 22'' 66
09' 10'' 07
09' 36'' 37
10' 07'' 07
10' 33'' 06
10' 16'' 50
11' 04'' 46
11' 50'' 75
11' 01'' 98
11' 10'' 38
12' 30'' 91
12' 30'' 76
t 2:34 00 16 for 19.6k
[ 本帖最後由 WalkBreaks 於 2010-1-21 13:22 編輯 ] |
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