You Can Shine馬拉松新丁育成訓練計劃 (2012-2015)

JoJoYip

tn2535055 發表於 2013-6-4 01:27

                               
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呢緊呢個星期會有試貼會.上半堂會比各位試貼&如有需要搵施大夫既同學仔(有傷患既同學)可以上半堂開始排隊搵 ...

感謝！聽日見：D

JoJoYip

splint 發表於 2013-6-5 20:49

                               
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You can shine 訓練 - 30MAY2013

遲左post唔好意思

感謝！ 聽日如果有時間入比我啦！我呢啲閒人好得閒

Deric雄影

splint 發表於 2013-6-5 20:49

                               
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You can shine 訓練 - 30MAY2013

遲左post唔好意思

Thank you 仁教練！

Mickey

Mimi 發表於 2013-6-1 15:33

                               
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大家扮完鴨仔 + sit up,大髀同個肚肚係咪好正呢?

尋日做 core, 發覺原來好耐無操, 個肚肚 …jklkjljkl ...

我應該做到 final pose

kin8333

我都要多練習呀,肥了好多

光中跑者

cam 發表於 2013-6-5 20:49

                               
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多謝靚仔仁教練的安排 x 2  

聽晚見 !

歡迎Cam回歸有冇牌欣賞下呀?

cpfock

tn2535055 發表於 2013-6-4 01:27

                               
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呢緊呢個星期會有試貼會.上半堂會比各位試貼&如有需要搵施大夫既同學仔(有傷患既同學)可以上半堂開始排隊搵 ...

教練，今晚要請假，因有工作未完成。

yymamartin

請問現在係荃灣搭 43X ,係邊個站落車，謝 !

shogikin

大家跑完去食飯的跑友
要小心上落樓梯哦

見大家邊行邊談
去食飯地方又多上落梯級
有些是電梯停了要行
有些是幾級幾級的上落,但又無扶手

所以大家要特別小心,可以停一停談話行完樓梯才再談

Kin in Running

ccomeout

kin8333 發表於 2013-6-6 10:08

                               
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我都要多練習呀,肥了好多

咁要練下烈陽神功！

little-fish

ccomeout 發表於 2013-6-7 17:39

                               
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咁要練下烈陽神功！

師兄有冇練？對上在城門河一帶遇師兄已是渣打前了

ccomeout

little-fish 發表於 2013-6-7 17:43

                               
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師兄有冇練？對上在城門河一帶遇師兄已是渣打前了

我見光死，練唔到烈陽神勁！

kin8333

ccomeout 發表於 2013-6-7 18:07

                               
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我見光死，練唔到烈陽神勁！

大力當然唔會見光死啦,每次都快到無影呀

tn2535055

splint 發表於 2013-6-5 20:49

                               
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You can shine 訓練 - 30MAY2013

遲左post唔好意思

如果做齊4組既話呢...個總時間就係大家跑10公里最羞本可以做到既時間
如果唔夠4組.就用第1.2組去計算..總時間x2+3~5分鍾

如果做到3組..就用第2.3組既總時間x2+3分鍾

以上以作參考v_v"

splint

You can shine 訓練 - 6JUN2013

Name/Lap	1st	2nd	3rd	4th	5th	6th	Total	Avg. pace
賢	00:01:34	00:03:05	00:04:42	00:06:34	00:08:19	00:10:20	00:34:34	00:04:07
前進	00:01:36	00:03:06		00:06:33	00:08:19	00:10:20	00:29:54	00:04:09
Freddy	00:01:36	00:03:06	00:04:42	00:06:34	00:08:20	00:10:30	00:34:48	00:04:09
雄	00:01:36	00:03:06	00:04:42	00:06:33	00:08:23	00:10:30	00:34:50	00:04:09
JoJoYip	00:01:34	00:03:12	00:05:15	00:07:16	00:09:05	00:11:05	00:37:27	00:04:27
Edmund	00:01:52	00:03:34	00:05:18	00:07:04	00:09:07	00:11:07	00:38:02	00:04:32
wk36	00:01:40	00:03:17	00:05:00	00:07:16	00:09:16	00:11:45	00:38:14	00:04:33
Mickey	00:01:50	00:03:26	00:05:13	00:07:16	00:09:11	00:11:59	00:38:55	00:04:38
康	00:01:42	00:03:22	00:05:24	00:07:38	00:09:44	00:12:12	00:40:02	00:04:46
諾	00:01:54	00:03:42	00:05:32	00:07:42	00:09:42	00:12:22	00:40:54	00:04:52
銘	00:01:50	00:03:46	00:06:07	00:07:50	00:10:16	00:12:12	00:42:01	00:05:00
Martin	00:01:51	00:03:56	00:06:06	00:08:14	00:10:22	00:11:59	00:42:28	00:05:03
Felix	00:01:50		00:06:06	00:07:54	00:09:54	00:12:57	00:38:41	00:05:05
路路	00:01:50	00:03:52	00:06:20	00:08:25	00:10:32	00:11:58	00:42:57	00:05:07
Kin	00:01:58	00:03:50	00:06:16	00:08:10	00:10:43	00:12:20	00:43:17	00:05:09
Weekend	00:01:51	00:03:35	00:05:37	00:07:00	00:09:32		00:27:35	00:04:36
Samsam	00:01:50	00:03:37	00:05:44	00:08:18	00:10:28		00:29:57	00:05:00
民仔	00:01:53	00:03:49	00:06:02	00:08:26	00:10:46		00:30:56	00:05:09
Samuel	00:01:52	00:03:38	00:05:52	00:08:45	00:11:25		00:31:32	00:05:15
Lam	00:01:50	00:03:52	00:05:50	00:08:50	00:13:10		00:33:32	00:05:35
Maytai	00:01:51	00:04:03	00:06:53	00:09:10	00:11:37		00:33:34	00:05:36
Yen	00:02:18	00:04:22	00:06:50	00:09:13	00:11:40		00:34:23	00:05:44
Mimi	00:02:00	00:04:25	00:07:16	00:10:04	00:13:05		00:36:50	00:06:08
光中	00:02:24	00:05:36	00:07:12	00:10:06	00:12:41		00:37:59	00:06:20
Jackie	00:02:21	00:04:51	00:07:23	00:10:28	00:13:35		00:38:38	00:06:26
Cam	00:02:24	00:04:51	00:07:57	00:10:24	00:13:08		00:38:44	00:06:27
肥B	00:02:21	00:04:47	00:07:39	00:11:14	00:12:50		00:38:51	00:06:29
Viola	00:01:40	00:03:37	00:05:18	00:07:18			00:17:53	00:04:28
波哥	00:02:12	00:04:00	00:06:20	00:09:29			00:22:01	00:05:30
paul3fung	00:02:00	00:04:11	00:07:16	00:10:06			00:23:33	00:05:53
Twinkly	00:02:25						00:02:25	00:06:02

SamSam7

splint 發表於 2013-6-8 19:16

                               
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You can shine 訓練 - 6JUN2013

退步左

paul3fung

。這樣失禮成績，證明我還有大把進步空間啦！

ming4883

SamSam7 發表於 2013-6-10 17:50

                               
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退步左

天氣咁熱退步在所同受免（同4月比我都慢左3x秒...)
相信只要跟足教練既指導去練體能，之後一定會有進步

chemkwok

终於等到阿仔考完試, 不用同他們溫習同睇功課.
請問還接受新人加入嗎?

kin8333

chemkwok 發表於 2013-6-10 23:17

                               
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终於等到阿仔考完試, 不用同他們溫習同睇功課.
請問還接受新人加入嗎?

歡迎chemkwok 師兄到來