Run-Walk-Run ~

WalkBreaks · 發表於 2009-11-5 18:03:15

渣打前16星期,我, walkbreaks, 決定,

開 BLOG!

WalkBreaks · 發表於 2010-11-30 19:33:36

呢堆, 2010 unicef detail 是也~

好明顯就係, 失控.

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 2010-6-28 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 2010-1-26 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)

Tarry · 發表於 2010-1-25 14:02:59

原帖由 WalkBreaks 於 2010-1-25 12:24 發表

 登錄/註冊後可看大圖

Your first FM! right?

i will get mine on 28 FEB 2010!

Oh, cheer up! I get HM

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 2010-1-25 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 ]

Tarry · 發表於 2010-1-21 14:08:42

原帖由 WalkBreaks 於 2010-1-21 13:42 發表

 登錄/註冊後可看大圖

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

Oh....really, souvenir for completed Xiaman FM

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 2010-1-21 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

Tarry · 發表於 2010-1-21 13:21:05

原帖由 WalkBreaks 於 2010-1-21 13:16 發表

 登錄/註冊後可看大圖

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 mar ...

WalkBreaks ching, cheer up!!!!

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 13:07:26

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 2010-1-19 19:41:54

16 jan 跑馬地 16x1.4k = 22.4k total 2hr 54m 31s
第一次, 跑得遠過半馬. 感覺良好.希望渣打前2wk去到30-33km long run
weekday train 多d speed.
我都知for full marathon, 里數係唔夠.希望行下跑下完成 (aim at su5, 4.5hr not impossible)

walkbreaks: walk:run = 100meter (1 min):600meter (4-5 min)
呢次pace control 好d
12' 19'' 07
12' 00'' 82
11' 10'' 07
11' 07'' 75
10' 04'' 89
11' 02'' 00
10' 45'' 24
10' 48'' 71
11' 10'' 18
10' 50'' 21
10' 02'' 17
10' 39'' 93
11' 12'' 63
09' 30'' 69
09' 29'' 47
12' 17'' 59
total 2hr 54m 31s

[ 本帖最後由 WalkBreaks 於 2010-1-26 15:39 編輯 ]

WalkBreaks · 發表於 2010-1-19 19:22:18

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 ]

WalkBreaks · 發表於 2010-1-4 19:35:31

好耐冇update~  HAPPY NEW YEAR!!

Yesterday night it was my first run in 2010!
3jan2010 晚，維園ｂａｓｋｅｔｂａｌｌ　ｃｏｕｒｔ　－＞中環新天星　－＞折返起點　（∼11-12k)
天星0:34　全程　1:13　（seldom walkbreaks）

29dec 3.5x1600(38'54''30) (好似冇walkbreak, it s raining!!)
12'25''69 (1.6k)
10'56''29 (1.6k)
9'18''05 (1.6k)
6'14''27 (800m)

27dec happy valley (12x1.4k, walk 100m  run 600m)
11'05''45
9'23''32
9'17''62
9'19''91
9'48''93
10'19''31
9'48''77
9'49''23
9'47''74
10'10''10
10'41''90
11'22''89
Total:  2:00 55

渣打hotline 話仲未過到數．．．話好多人係咁．．．話唔會冇得跑．．．算把啦

last 8 wk before my first full marathon. 緊張起來了．
多謝工展會（維園ｂａｓｋｅｔｂａｌｌ封左一半場），同埋天氣（ｒａｉｎｉｎｇ∼），令我冇因為打波而唔去練跑．（雖然我都唔係跑得多）

[ 本帖最後由 WalkBreaks 於 2010-1-5 09:39 編輯 ]

WalkBreaks · 發表於 2009-12-23 11:43:08

21/12 晚, 較冷 ,有風. 穿風衣
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
1 hr 42min~
得閒再上網睇地圖量返距離

(原來有13.6k)

[ 本帖最後由 WalkBreaks 於 2010-1-2 16:32 編輯 ]

WalkBreaks · 發表於 2009-12-17 01:01:25

16/12 晚, 較冷 (12度),有風. 穿風衣
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折返 (11-12k??)
1 hr 20min~ 唔記得戴錶,睇電話咋~ (盡量全程跑,只係有幾個位行左少少)

WalkBreaks · 發表於 2009-12-15 10:40:40

12/12 played basketball at night. Indoor Full court. 1.5hr non-stop. I ran a lot

(好開心果日打波前由下半場開始見證港足反勝奪金!)

15/12
morning 毛毛雨.要注意穿衣.
4x800 (行100跑700) 21'19''30 for 2miles(3.2k)
6'01''06
4'53''46
5'14''62
5'10''16

should do a long run at weekend, but missed.....

[ 本帖最後由 WalkBreaks 於 2009-12-15 10:41 編輯 ]

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