Run-Walk-Run ~

WalkBreaks · 發表於 2010-1-21 13:07:26

19 jan night 參考yasso800 speed,希望可加到8-10次 (now 5 set)
1.6k 14' 53'' 95 warm
800  4' 02'' 40 speed
400  3' 55'' 77 jog
800  3' 41'' 77 speed
400  4' 14'' 89 jog
800  4' 11'' 92 speed
400  4' 57'' 18 jog
800  4' 05'' 61 speed
400  4' 31'' 65 jog
800  4' 00'' 41 speed
400  5' 08'' 69 calm
Total 57' 44'' 24 for 7.6k

WalkBreaks · 發表於 2010-1-21 13:16:04

21/1 morning
6x800 (行100跑700)  30'11''57 for 3 miles(4.8k)
5' 37''45
5' 02''93
4' 48''74
4' 54''74
4' 54''78
4' 52''93

Target: 1) weekend long run up to 32k at 2wk before my first full marathon
      2) 2-3 speed training on weekdays
      3) keep healthy, plan the pacing, and plan the frequency of walk breaks

WalkBreaks · 發表於 2010-1-21 13:39:17

諗諗吓，再check隻錶memory, 真係寫漏左∼

5 jan 跑馬地 12x1.4k = 16.8k
walkbreaks: walk:run = 100meter: 1.3k

09' 55'' 19
09' 48'' 66
09' 38'' 27
09' 27'' 35
09' 06'' 33
10' 05'' 32
10' 38'' 18
10' 14'' 65
09' 40'' 37
10' 45'' 27
11' 13'' 30
09' 34'' 54
t 2:00 07 for 16.8k

WalkBreaks · 發表於 2010-1-21 13:42:32

原帖由 Tarry 於 2010-1-21 13:21 發表

WalkBreaks ching, cheer up!!!!

Hi Tarry!!　thank you ar~
The medal with red ribbon in your icon picture looks GREAT!!

WalkBreaks · 發表於 2010-1-25 12:22:08

24 jan 跑馬地 16x1.4k = 22.4k
walkbreaks: walk:run = around 100meter (around 50-60sec): 600meter

08' 51'' 05
08' 21'' 98
08' 12'' 25
08' 30'' 09
08' 21'' 74
08' 16'' 79
08' 41'' 05
08' 50'' 68
08' 31'' 74
08' 27'' 96
08' 34'' 94
09' 02'' 78
09' 21'' 72
10' 31'' 36
11' 24'' 35
12' 14'' 19
t 2:26 14 for 22.4k

[ 本帖最後由 WalkBreaks 於 2010-1-26 15:40 編輯 ]

WalkBreaks · 發表於 2010-1-25 12:24:18

原帖由 Tarry 於 2010-1-21 14:08 發表
Oh....really, souvenir for completed Xiaman FM

Your first FM! right?

i will get mine on 28 FEB 2010!

WalkBreaks · 發表於 2010-1-26 15:46:00

26 jan 3x1.6k3
walk:run = 100m:700m (~1 min : 4-4.5min)
11' 01'' 20
10' 30'' 54
10' 05'' 67

Total 31' 37'' 41 for 4.8k (3 mile)

WalkBreaks · 發表於 2010-6-28 00:53:21

渣打fm墮馬後其實只跑過幾次.

上星期再由天后跑去中環.發現灣仔海傍旁一帶跑開既路因工程己封(如寵物公園等).其實1月28日已封.只係自己渣馬前去左旅行唔知.唯有當多一個理由向山路進發.

2009(hm)同2010(fm)渣打都係最後三個月先認真預備,其餘時間都係打波多過跑步.今年年頭同friend group埋一team打籃球.打波更加密.但個心都好想再挑戰渣馬.唯有提早練習.

今日難得有心冒雨跑了11k.除了因想堤早練,適應熱天氣, "購物慾"竟然亦成為動力.一是近來特價買了兩條短tight,促成上星期跑左程街路試著.另外是近來密切留意fivefinger鞋,亦挑起左long run衝動...

今日落雨都去左馬場跑左8 lap(1.4k). 每lap break兩次每次約1 min. around 80min.視為今年正式第一次練跑.

WalkBreaks · 發表於 2010-11-30 19:30:32

Split Time Moving Time Distance Elevation Gain Elevation Loss Avg Pace Avg Moving Pace Best Pace Calories
1 00:06:11 00:06:12 1 22 12 06:11 06:11 04:51 74
2 00:05:36 00:05:36 1 23 29 05:36 05:36 03:41 74
3 00:05:54 00:05:55 1 47 20 05:54 05:55 03:42 75
4 00:05:19 00:05:20 1 7 27 05:19 05:20 04:11 74
5 00:05:42 00:05:42 1 7 13 05:42 05:42 04:34 77
6 00:05:46 00:05:47 1 15 11 05:46 05:47 05:01 74
7 00:05:50 00:05:46 1 0 4 05:50 05:46 04:39 74
8 00:06:14 00:06:15 1 10 0 06:14 06:15 05:00 75
9 00:05:57 00:05:33 1 16 26 05:57 05:32 01:06 78
10 00:05:22 00:05:22 1 2 0 05:22 05:22 04:37 74
11 00:05:47 00:05:48 1 3 4 05:47 05:48 04:51 74
12 00:06:04 00:06:05 1 1 2 06:04 06:05 04:36 75
13 00:06:49 00:06:48 1 10 18 06:49 06:48 05:27 73
14 00:06:55 00:06:27 1 7 0 06:55 06:27 03:02 74
15 00:07:12 00:07:12 1 23 0 07:13 07:12 05:10 74
16 00:06:51 00:06:54 1 6 16 06:52 06:54 05:47 75
17 00:07:09 00:07:05 1 0 8 07:09 07:04 05:24 72
18 00:06:52 00:06:52 1 0 2 06:52 06:51 05:07 75
19 00:08:16 00:08:17 1 10 10 08:16 08:16 05:27 66
20 00:08:35 00:08:31 1 0 10 08:35 08:31 06:15 57
21 00:07:47 00:07:48 1 15 1 07:47 07:47 05:34 65
22 00:03:09 00:03:09 0.43 2 0 07:24 07:22 05:03 33
Summary 02:19:28 02:18:24 21.43 226 214 06:30 06:27 03:02 1,562

WalkBreaks · 發表於 2010-11-30 19:33:36

呢堆, 2010 unicef detail 是也~

好明顯就係, 失控.

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