Rico: 沒有牆的跑步世界

ricoodelia

19/06/2010 (Sat)
游水

w/u: 300m easy
main: 16 x 50m  @ 70.3 pace + 10 sec rest
w/d: null

一到夏天泳池就多人
經常游游弄停左
游左廿二個塘就冇心機番上水

total 1.1km

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20/06/2010 (Sun)

游水

w/u: 300m easy
main: 30 x 50m @ 70.3 pace + 10 sec rest
w/d: 200m easy


total 2km


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21/06/2010 (Mon)

跑步


w/u: 10 mins easy
main: 3 x ([email protected] + 5mins easy)
w/d: 5 mins easy

total 10km

熱到想死

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22/06/2010 (Tue)

跑步


w/u: 10 mins easy
main: 10 x (2mins uphill recovery + 2mins flat ground＠ above 70.3 pace)
w/d: 10 mins easy


total 10km

ricoodelia

23/06/2010 (Wed)

單車

w/u: 15 mins easy spin
main: 2 x (3mins steady + 2mins MAX +5mins easy +2mins steady + 3mins MAX +5mins easy)
w/d: 5 mins easy

total 22km