You Can Shine 馬拉松新丁育成訓練計劃

malau

10月29日功課 5K + 400m x6
1:50 1:51 1:50 1:46 1:50
1:52 1:55 1:55 1:53 1:53
1:51 1:47 0:50 (23:08)

400m  1:24 1:20 x 1:23 1:24 1:31

小腿痛少左，希望遲d跑好d就唔痛

malau

malau 發表於 2015-11-2 11:37
10月29日功課 5K + 400m x6
1:50 1:51 1:50 1:46 1:50
1:52 1:55 1:55 1:53 1:53

以前腳尖落地，而家盡量用全掌

malau

05 NOV 2015 功課

800m x 8

1'45" / 1'38"
1'39" / 1'41"
1'43" / 1'41"
1'43" / 1'41"
1'43" / 1'42"
1'42" / 1'43" (休兩圈)
1'41" / 1'40"
1'40" / 1'41"

malau

12 NOV 2015 功課
1km x 7

1'41" / 1'43" / 53" (4'17")
1'41" / 1'42" / 50" (4'13")
1'42" / 1'45" / 49" (4'16")
1'42" / 1'43" / 50" (4'15")
1'43" / 1'42" / 51" (4'16")
1'45" / 1'43" / 49" (4'17")
1'42" / 1'42" / 50" (4'14")

malau

19/11, 2000m x 4

9'03 (1'51 / 1'52 / 1'48 / 1'46 / 1'46)
8'56 (1'48 / 1'49 / 1'48 / 1'46 / 1'45)
8'48 (1'50 / 1'47 / 1'48 / 1'48 / 1'35)
8'42 (1'47 / 1'48 / 1'46 / 1'48 / 1'33)

malau

2015-11-26
A & B: 1200 X 7 @8'
1. 4'46 (1'32, 1'37, 1'37)
2. 4'46 (1'34, 1'37, 1'35)
3. 5'07 (1'43, 1'43, 1'41)
4. X
5. 5'22 (1'43, 1'52, 1'47)
6. X
7. 5'18 (1'43, 1'47, 1'48)

malau

3/12 5km Tempo

Total: 24'49"

malau

10/12 1200m x 6

1. 4'49 (1'37 / 1'34 / 1'38)
2. 4'47 (1'32 / 1'35 / 1'40)
3. 4'55 (1'36 / 1'40 / 1'39)
4. 5'07 (1'40 / 1'43 / 1'44)
5. 5'17 (1'45 / 1'47 / 1'45)
6. 5'12 (1'43 / 1'46 / 1'43)

malau

4/2/2016 補交功課
800 快 x 400 慢 X 6

1:35 / 1:33
1:36 / 1:35
1:34 / 1:41
1:33 / 1:34
1:36 / 1:41
1:38 / 1:39
=== === ===

11/2/2016 功課
800 快 x 400 慢 X 7

1:30 / 1:37
1:33 / 1:38
1:34 / 1:37
1:36 / 1:39
1:36 / 1:37
1:39 / 1:42
1:35 / 1:31

malau

18/2 800 快 x ? 慢 X 7

? / 1:34
1:34 / 1:34
1:32 / 1:32
1:36 / 1:35
1:35 / 1:34
1:34 / 1:32
1:29 / 1:31

malau

25/2 800m x 8

1:37, 1:38
1:30, 1:37
1:31, 1:34
1:31, 1:35
1:32, 1:34
1:33, 1:38
1:35, 1:37
1:32, 1:41

malau

3月3日功課 5K only

1:42
1:46
1:49
1:47
1:49
1:50
1:51
1:52
1:52
1:49
1:47
1:42
0:48

Total: 22:26

速耐不好

malau

malau 發表於 2016-3-5 18:24
3月3日功課 5K only

1:42

點樣可以跑快d呢

malau

400m x 10

1:23
1:25
1:26
1:26
1:26
1:24
1:28
1:30
1:30
1:19

malau

300m x 10

1:01
0:56
0:58
1:00 ? 襟唔切錶
0:59
1:02
1:00
0:57
0:58
0:52 (心跳去到200)

malau

3k x2 , 300m x3

3k

1:44, 1:50, 1:49, 1:49, 1:51, 1:49, 1:45, 0:54
Total 13:31

1:48, 1:47, 1:49, 1:51, 1:52, 1:47, 1:39, 0:48
Total 13:20


300m

0:57
0:58
0:52 (心跳去到206，要慢d)

malau

malau 發表於 2016-4-11 11:43
3k x2 , 300m x3

3k

Thx, 敎練，希望跑快d，keep耐d

malau

3k x2 + 300m x5

3k

1:47, 1:42, 1:40, 1:41, 1:44, 1:48, 1:43, 0:49
Total: 12:55

1:41, 1:38, 1:43, not finished

300m

1:01, 0:56, 1:00, 0:56, 0:56

malau

襟錯錶剩番最後兩隻400m, 今日補番4k同六隻400m

4k
1:33, 1:47, 1:49, 1:48, 1:48, 1:48, 1:48, 1:52, 1:52, 1:48
Total: 17:52

400m
1:16, 1:21, 1:26, 1:23, 1:30, 1:23, 1:27, 1:27

malau

400m x 10

1:33, 1:28, 1:30, 1:25, 1:24, skip, 1:23, 1:24, 1:17, 1:27