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TA的每日心情 | 鬱悶 2013-10-6 06:23 |
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簽到天數: 2 天 [LV.1]初來乍到
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Race phase week 1 ,8th of July ,31c
8km,semi long run
5:56,123
5:19,143
4:50,154
6:45,133
5:26,144
4:53,154
6:47,137
5:36,144
9th July,31c 1pm 正午,間中猛烈陽光
17km long run, 1:42:43 , ave pace 6:02/km,ave hr 139 ,max hr 150,
馬鞍山至大圍來回,跑完一天後腿酸,不禁充滿?, 為甚麼?退化咗?
10th July ,28c night time ,6km tempo....
19min warm up, 3.05km,主菜6km,28:28, ave pace 4:45/km,ave hr 161,max hr 167(89%mhr)
4:34,152
4:38,163
4:45,164
4:49,164
4:53,163
4:46,165
超慢,cadence 很大部份時間under 90,在87之間,need work on it.
2km cool down 收工
12th July Friday,32c 黃昏/晚,馬鞍山運動場,4x1km(6:30連跑帶休)+3x400(2:30跑休)+3x200m (1:30)
19km warm up,3.09km,主菜:
1km ,4:08/km, ave hr 155, 休2:22 min
1km,4:22/km, ave hr 163,休2:08
1km,4:20/km, ave hr 163,休2:09
1km,4:16/km, ave hr 164,休2:13
400m, ave pace 4:12/km, time 1:40.63, ave pace 163,休49 sec
400m, ave pace 4:27/km,time 1:46.99,ave hr164 ,休43sec
400m,ave pace 4:30/km, time 1:47.86,ave hr 164,休41.76sec
200m, ave pace 3:56/km,time 47:10,ave hr 162休42.93sec
200m, ave pace 3:50/km, time 46.00,ave hr 163 ,rest 44.18 sec
200m,ave pace 3:52/km ,time 46.41,ave hr 162,rest 43.63
Cool down 2.14 km
帶兩隻錶跑,預先寫定set 時間,夠鐘就press lap 起跑••••400m 以下組別經常over hr 170,要收慢••••仍未能谷起狀態•••••太太有微言,經常跑步••••••唉
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