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TA的每日心情 | 奮鬥 2013-10-19 23:47 |
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簽到天數: 13 天 [LV.3]偶爾看看II
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本帖最後由 Enthusistence 於 2013-9-1 11:43 編輯
跑步紀錄 -- 8月
8月暫時共跑了:約219.65km
Tempo Run = 顏色
Easy Run = 顏色
Interval = 顏色
LSD = 顏色
Rest = 顏色
1/8
Tempo Run (45:00,約10km)
2/8
Easy Run (31:37,約6.8km)
3/8
Interval 400 x 8 = 3.2km
1. 1:17
2. 1:15
3. 1:18
4. 1:16
5. 1:16
6. 1:1x (x = 5 or 8)
7. 1:17
8. 1:18
4/8
Rest
5/8
1. Tempo Run (43:52,10km)
2. Jogging 2km
6/8
Long Slow Distance (2:00:00,約20km)
7/8
Easy Run (20:00,約3.2~3.6km)
8/8
Easy Run (40:40,約6.8km)
9/8
1. jogging 2.8 km.
2. Interval 400 x 7
1. 1:17
2. 1:13
3. 1:17
4. 1:13
5. 1:18
6. 1:17
7. 1:16
10/8
Rest
11/8
Rest
12/8
1. Tempo Run (42:36,10km)
2. Jogging 1km
13/8
Easy Run (約48mins, 約10km)
14/8
LSD (01:34:51, 20.1km)
15/8
1. Easy Run (47:51, 7.5km)
2. Plank x 8 (每次1分鐘,休息1分鐘)
3. Side Plank x 6 (每次1分鐘,休息1分鐘)
16/8
1. 800x8 Interval (每組之間慢跑3分鐘休息)
1. 2:59
2. 3:00
3. 2:59
4. 2:58
5. 2:57
6. 2:55
7. 2:59
8. 2:46
總里數:6.4km (Interval) + 3km jog = 9.4km
17/8
Rest
18/8
1. Easy Run (40:10, 6.75km)
2. Tempo Run 1.6km x 4 = 6.4km (每個之間休息1:30) + jog 1km
1. 6:22
2. 6:29
3. 6:36
4. 6:21
總里數: 14.15km
19/8
1. Easy Run (30:00, 約5km)
20/8
里數約2km.
21/8
Easy Run (56:29, 10.6km)
22/8
Long Run (1:21:32, 18km)
23/8
Easy Run (45:10, 6.8 km)
24/8
Rest
25/8
1. Plank x 10 (每次1分鐘,休息1分鐘)
2. Side Plank x 6 (每次1分鐘,休息1分鐘)
26/8
1. jogging 2.8 km.
2. Interval 400x6
1. 1:15
2. 1:16
3. 1:12
4. 1:13
5. 1:12
6. 1:13
27/8
Easy Run (48:55, 9.1km)
28/8
1. jogging 1 km.
2. Interval 200x6 (每個約30s~32s)
29/8
Rest
30/8
1.Tempo Run (35:42, 8.5km)
2.Jogging 1km
31/8
Easy Run (12.6km, 01:03:48)
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