斧山道跑場師兄師姐多多指教~~~

100100100

所有紅日都要開工加OT/通頂...禽曰夜晚12点....今曰8点...好想跑步步...好想有lulu姐陪住'爬'馬on山.....

Gunners

原帖由 100100100 於 2011-5-2 21:04 發表

                               
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所有紅日都要開工加OT/通頂...禽曰夜晚12点....今曰8点...好想跑步步...好想有lulu姐陪住'爬'馬on山.....hgjD092" />" />hj

Man ching,唔怪得430唔見你啦!!咁咪當俾對腳仔抖吓囉.長跑長有呀

零下十度

原帖由 100100100 於 2011-5-2 21:04 發表

                               
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所有紅日都要開工加OT/通頂...禽曰夜晚12点....今曰8点...好想跑步步...好想有lulu姐陪住'爬'馬on山.....hgjD092" />" />hj

瞓夠覺覺先,等你得閒D我幾時都可以陪你跑架~

100100100

不停OT/通頂咗成10日....今日終於有得跑(11/05)...19点45開始, 好熱侷.....記綠如下...measured by Garmin310XT ----

照舊先warm up 2xtrack8, 跟住拉根~~~

round 1: 苦山(2xtrack8)->新麗花園->瓊麗苑->學校村->鳳德街市->鳳德停車場斜路出口(太熱了!小休cool一cool!); #GPS : http://connect.garmin.com/activity/84945802
total 6laps, total: 00:32:52.47; 5.01km; average: 6:09/km
---->4:44.60 /6:30.33 /6:44.09 /6:23.00 /6:26.19 /0:04.26 (8m)/

--------------------------------拉根...total break 3mins--------------------------------

round 2: 鳳德停車場斜路出口->學校村->瓊麗苑->新麗花園->苦山(冇乜電, 入到苦山便算了!); #GPS : http://connect.garmin.com/activity/84945817
total 4laps, total: 00:21:20.81; 3.31km; average: 6:27/km
---->6:42.28 /6:32.86 /6:12.15 /1:53.52 (309m)/

--------------------------------飲水+拉根...total break 20mins--------------------------------



*Adizero Boston 2010 EK2


<ps1> 第11次跑街街---> 無跑成10日...少咗10days身体温度適應期tim!
<ps2> 本月total 8.32km @ 11/05

[ 本帖最後由 100100100 於 2011-5-14 15:18 編輯 ]

100100100

今日中午下了一小場雨, 今晚無咁侷(12/05)...19点37開始...記綠如下...measured by Garmin310XT ----

照舊先warm up 2xtrack8, 今日冇拉根~~~

round 1: 苦山(起点)->新麗花園->瓊麗苑->學校村(好似系度等lulu姐...其實系自己未recover曬...咋傢依小休一下!! );
#GPS : http://connect.garmin.com/activity/85135445

total 3laps, total: 00:18:11.30; 2.89km; average: 6:17/km
---->6:19.59 /6:20.26 /5:31.45 (890m)/

--------------------------------total break 1mins--------------------------------

round 2: 學校村->鳳德街市->鳳德停車場斜路出口->室內運動場門口(有位小朋友走出來...急停抱住小朋友...ok! 繼續跑...但系跑到黃色消防頭位->個頭好似比板夾住敢!唔通又中暑!...于是lulu姐先跑...自己坐系消防頭小休...点之重差...有少少眼前一黑!!!于是坐咗2分鐘!!)->蒲崗村道;
#GPS : http://connect.garmin.com/activity/85135459

total 2laps, total: 00:10:13.92; 1.66km; average: 6:10/km
---->5:47.07 /4:26.85 (657m)/

----------------------------------total break 2mins--------------------------------

round 3: 蒲崗村道->學校村->苦山道->苦山(冇乜電, 入到苦山便算了!);
#GPS : http://connect.garmin.com/activity/85135470

total 2laps, total: 00:10:14.10; 1.78km; average: 5:45/km
---->6:12.51 /4:01.59 (776m)/

--------------------------------飲水+拉根...total break 20mins--------------------------------



*Wave Areo 8


<ps1> 第12次跑街街---> 体能recover & 温度適應期中!
<ps2> 本月total 14.65km @ 12/05
<ps3> 好開心今晚lulu姐陪我跑街街!!  
<ps4> 明天一定要克服一次過10km!!

[ 本帖最後由 100100100 於 2011-5-15 20:01 編輯 ]

100100100

....今日(13/05)...20点24開始, 涼DD但其實都好熱侷.....記綠如下...measured by Garmin310XT ----

照舊先warm up 2xtrack8, 跟住拉根~~~

round 1: 苦山(2xtrack8)->新麗花園->瓊麗苑->學校村->鳳德街市->鳳德停車場斜路出口(小休2mins); #GPS : http://connect.garmin.com/activity/85335247
total 6laps, total: 00:28:50.75; 5.06km; average: 5:06/km
---->4:48.24 /5:53.73 /5:49.07 /5:50.20 /6:01.82 /0:27.69 (62m)/

--------------------------------拉根...total break 2mins--------------------------------

round 2: 鳳德停車場斜路出口->學校村->瓊麗苑->新麗花園->苦山(冇電, 腳軟軟入到苦山便算了!); #GPS : http://connect.garmin.com/activity/85335254
total 4laps, total: 00:19:45.90; 3.36km; average: 5:53/km
---->6:15.84 /6:04.76 /5:42.00 /1:43.30 (356m)/

--------------------------------行2圈+飲水+拉根...total break 20mins--------------------------------



*Wave Inspire 6


<ps1> 第13次跑街街---> 体能重未能recover同適應温度的上升...
<ps2> 本月total 23.08km @ 13/05
<ps3> 明天休息一日, 希望可以應付到星期日lulu姐的早上長課...要命的挴子林斜路!!!

[ 本帖最後由 100100100 於 2011-5-14 00:30 編輯 ]

100100100

今日(15/05)跟LuLu姐第二次跑馬鞍山<->大埔滘/元洲仔來回(因為天氣涼了些-->加碼!!不上梅子林了~~~), 8点05開始, 陰陰天濕濕地ok爽ok舒服.....記綠如下...measured by Garmin310XT ----


1)馬鞍山->大埔滘/元洲仔; #GPS: http://connect.garmin.com/activity/85676395
total 12laps, total: 01:03:51; 11.15km; average: 5:43/km
---->4:36.32 /5:46.65 /5:50.02 /5:50.40 /5:57.03 /5:49.01 /5:40.88 /5:55.63 /5:56.58 /5:49.19 /5:44.44/ 0:55.72 (154m)/

--------------------------------拍Gel + 飲水 + 放水...total break 5mins--------------------------------

2) 大埔滘/元洲仔->馬鞍山; #GPS: http://connect.garmin.com/activity/85676398
total 11laps, total: 01:07:45; 10.64km; average: 6:22/km
----->6:45.05 /6:34.95 /6:36.84 /6:29.54 /6:35.23 /6:37.21 /6:28.75 /6:06.05 /6:04.73 /5:58.12 /3:29.22 (643m)/


*Gel Freak Japan


<ps1> 第14次跑街街
<ps2> 本月total 44.87km @ 15/05
<ps3> 跑連休約total 02:15:96 好似食咗半隻馬仔
<ps4> 再次多謝LuLu姐陪我'爬'返終点
<ps5> 去程時未訓醒...約4.5km時過馬路pk...最初以為只是整污糟鞋面...点知返到屋企除鞋先見到條鞋脷裹面穿咗!!!赤到入骨!!!隻鞋系日本買返來呀~~~

[ 本帖最後由 100100100 於 2011-5-28 00:58 編輯 ]

零下十度

加油啊~
最緊要個人沒事,對鞋穿左都仲可以著得嘛,唔使咁肉赤既~

100100100

原帖由 零下十度 於 2011-5-15 15:51 發表

                               
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加油啊~
最緊要個人沒事,對鞋穿左都仲可以著得嘛,唔使咁肉赤既~

Lulu姐, 咁快搞掂D晚飯la! anyway...真的愛死妳!!!

<ps> 玩得開心D!!!

[ 本帖最後由 100100100 於 2011-5-15 19:53 編輯 ]

零下十度

原帖由 100100100 於 2011-5-15 15:54 發表

                               
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Lulu姐, 咁快搞掂D晚飯la! anyway...真的愛死妳!!!

玩得快心D!!!

邊樹有咁快,返左來大覺瞓,MM起身准備去買餸喳~
明早先出發去玩~

100100100

今日(18/05)19:47開始, 涼爽咗好多.....記綠如下...measured by Garmin310XT ----

照舊先warm up 2xtrack8, 跟住拉根~~~

total 11laps, total:0:57:34.77; 10.02km; average: 5:44/km
---->4:35.22 /5:43.39 /6:08.07 /5:56.76 /5:37.68 /6:37.20 /6:02.22 /5:26.71 /5:34.75 /5:46.76 /00:06.01 (16m)/

--------------------------------行2圈+拉根...total break ~20mins--------------------------------



*Wave Aero 8
#GPS : http://connect.garmin.com/activity/86440785


<ps1> 第15次跑街街---> 2 x：苦山track8 + 蒲崗屯道 + 2 x 苦山外圈
<ps2> 本月total 56.55km @ 18/05

[ 本帖最後由 100100100 於 2011-5-25 23:17 編輯 ]

100100100

今日(25/05)終於可以早少少放工...返到屋企on居居望住個天1516時...lulu姐打電話嚟問我落唔落苦山-->有人陪緊系去馬啦!!19:04開始, 涼爽咗好多.....記綠如下...measured by Garmin310XT ----

照舊先warm up 2xtrack8, 跟住拉根~~~

total 9laps, total:0:48:45.72; 8.02km; average: 6:04/km
---->6:02.09 /6:34.03 /6:11.22 /5:31.11 /6:35.40 /6:17.50 /6:03.20 /5:25.96 /0:05.21 (20m)/

--------------------------------行2圈+拉根+吹水...total break ~30mins--------------------------------



*Wave Spacer AR1
#GPS : http://connect.garmin.com/activity/87934188


<ps1> 第16次跑街街---> 2 x 苦山track8 + 蒲崗屯道 + 1 x 苦山外圈(輕鬆慢慢jog~~)
<ps2> 本月total 64.57km @ 25/05
<ps3> 今日認識菲菲師姐同'pet pet'師兄, 跟佢地學体能訓練

[ 本帖最後由 100100100 於 2011-5-25 23:20 編輯 ]

100100100

....今日(27/05)早收工...19:07開始, 早少少開始但侷好多....記綠如下...measured by Garmin210 ----

照舊先warm up 2xtrack8, 跟住拉根~~~

round 1: 苦山(2xtrack8)->新麗花園->瓊麗苑->學校村->鳳德街市->鳳德停車場斜路出口(小休3mins); #GPS : http://connect.garmin.com/activity/88311257
total 6laps, total: 00:28:46.56; 5.01km; average: 5:45/km
---->4:43.15 /6:07.16 /5:57.22 /5:58.59 /5:57.60 /0:02.84 (10m)/

--------------------------------拉根...total break 3mins--------------------------------

round 2: 鳳德停車場斜路出口->學校村->瓊麗苑->新麗花園->苦山(腳板有少少痛...入到苦山便算了!); #GPS : http://connect.garmin.com/activity/88311251
total 4laps, total: 00:19:29.37; 3.25km; average: 6/km
---->5:58.29 /6:05.06 /6:03.28 /1:22.74 (250m)/

--------------------------------行2圈+飲水+拉根...total break 5mins--------------------------------

round 3: 見到LuLu姐...搭車好似跑咗6圈track8...(~2.5km)

--------------------------------飲水+拉根...total break 20mins--------------------------------


*RC801


<ps1> 第17次跑街街---> 体能重未能recover同適應温度的上升...
<ps2> 本月total 75.33km @ 27/05
<ps3> 腳仔强度未夠...着唔掂隻新鞋仔...發唔到力!!!

[ 本帖最後由 100100100 於 2011-5-28 00:59 編輯 ]

零下十度

你自己跑仲快過同我跑喎~上斜都甘快~

100100100

今日(29/05)跟波哥第3次跑馬鞍山<->大埔滘/元洲仔來回(因為天氣熱了些-->回程散步多些...), 早上9点09開始, 陰陰天濕濕地ok爽ok舒服.....記綠如下...measured by Garmin210(不過按錯曬, 隻錶成日power save自己關電)----


1)馬鞍山->大埔滘/元洲仔; #GPS: http://connect.garmin.com/activity/88680941
total: 01:03:37; 9.31km(應該~10.5km); average: 6:50/km


--------------------------------拍Gel + 飲水 + 放水...total break 10mins(回程跑咗一會看看錶...又power save mode-> stop GPS & counter!!!--------------------------------

2) 大埔滘/元洲仔->馬鞍山; #GPS: http://connect.garmin.com/activity/88680927
total: 01:12:47; 7.94km(實跑~5km, 行~5km); average: 9:10/km(跑+行)



*Gel Kayano 16


<ps1> 第18次跑街街
<ps2> 本月total 75.33+~15=90.33km @ 29/05
<ps3> 多謝波哥陪我曬太陽

[ 本帖最後由 100100100 於 2011-5-30 23:07 編輯 ]

100100100

今日(30/05)上咗去"蒲, 但系剛吃完個雞肶沙律未消化...跑跑比隻雞肶撑住個胃...19点46開始, ok涼爽.....記綠如下...measured by Garmin210 ---

1st round : Total 4laps, total: 0:18:16.47;  3.22km;  average: 5:40/km;  #GPS: http://connect.garmin.com/activity/88982546
---->5:35 /5:17 /6:00 /0:01(220m)

---------------------------比雞肶'足先'...要飲水沖一沖...break 7mins-------------------------

2nd round : Total 2laps, total: 0:07:34;  1.30km;  average: 5:50/km; #GPS : http://connect.garmin.com/activity/88982538
---->6:10 /4:44(300m)

---------------------------又要飲水沖雞肶...break 10mins...一邊同師兄/姐吹水一路返屋企-------------------------

*Wave Aero 8

<ps> 本月total 94.85km @ 30/05

100100100

今日糸5月尾最後1日(31/5)...好久沒有做土撥鼠了...又可以咗貯貯里數...19:47開始...record by Garmin210---

1st round : Total 3laps, total: 0:11:39.46; 2.25km; average: 5:12/km
--->5:06.50 /5:14.70 /1:18.26(250m)

-----------------------------飲水...break4.5mins------------------------------------

2nd round: Total 3laps, total: 0:11:19.57; 2.23km; average: 5:05/km
--->5:06.50 /5:14.70 /1:18.26(250m)

-----------------------------飲水...break6mins--------------------------------------

3rd round: Total 2laps, total: 0:05:07.31; 1.01km; average: 5:04/km
--->5:04.41 /0:02.90(10m)

------------------------拉根+飲水+吹水...break30mins----------------------------

*Adizero Tempo 09(old)

<ps1> cool down時見到根根ching...又有得補習~~~~
<ps2> 系時侯多D返苦山兜圈lu~~~
<ps3> 本月總結total 100.34km @31/05/2011

100100100

今晚約19:30開始...苦山自轉...record by casioSGW200...

1st round 5xtrack8, total:11:36:47; avg: 2:19:29; ~2.2km
-->2:22:44/ 2:17:49/ 2:17:06/ 2:23:73/ 2:15:75

------------------------拉根+飲水...~break6mins----------------------------

2nd round 5xtrack8, total: 11:52:80; avg: 2:22:56; ~2.2km
-->2:26:15/ 2:23:45/ 2:26:16/ 2:23:98/ 2:13:06

------------------------拉根+飲水...~break10mins---------------------------

3rd round 10xtrack8, total: 24:12:80; avg: 2:26:18: 4.4km
-->2:23:13/ 2:27:58/ 2:31:38/ 2:28:96/ 2:29:54/ 2:28:20/ 2:25:78/ 2:27:08/ 2:25:59/ 2:14:56

------------------------拉根+飲水+...break8mins----------------------------

4th round 3xtrack8, total: 6:35:70; avg: 2:11:90; ~1.32km
-->2:10:36/ 2:14:38/ 2:10:96

------------------------拉根+飲水+吹水...break30mins----------------------------

5th round 2xtrack8, total: 4:21:54; avg: 2:10:77; 880m
-->2:12:56/ 2:08:98

* skysensor neo

<ps1> cool down時'老劫'根根ching補習~~~~
<ps2> 夏天又要操返23xtrack8先!!
<ps3> 本月總結total 8.8km @03/06/2011

100100100

今日(05/06)跟波哥第3次跑馬鞍山, 因為天氣太熱了-->路程改為沿着成門河跑直路, 早上9点00開始....記綠如下...measured by Garmin310XT----


1)馬鞍山->石門站 #GPS: http://connect.garmin.com/activity/94513286
total: 00:33:39; 5.37km; average: 6:15/km
--->5:16 /6:14 /6:21 /6:22 /6:29 /6:30(370m)


--------------------------------(可能太熱體能太快透支, 跑咗一陣大家都肚仔餓...慢步回程後再醫肚--------------------------------



*Gel DS Trainner 15


<ps1> 第20次跑街街
<ps2> 本月total 8.8 + 5.37 =14.17km @ 05/06
<ps3> 多謝波哥陪我曬太陽

[ 本帖最後由 100100100 於 2011-6-25 00:38 編輯 ]

100100100

咳咳好了点, 但是不停OT/ 通頂的曰子開始了...直至月尾25号!!!有排冇得跑~~~