You Can Shine 馬拉松新丁育成訓練計劃

力高

3月31日功課
300m x 10 @3'
0:56 1:00 0:59 1:02 1:02
1:05 1:02 1:02 1:01 1:00

中段多得壞人指點要放鬆跑, 跑來有番節奏, 可以頂夠十隻.

ryanfung

31/3  300mx10
0:59  1:02  0:57  0:57  0:58
1:07  1:02  0:57  0:57  0:54

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)

waynekkw

2016-04-07 PROGRAM
3Kx2@18' + 400M x 6@3'
or
2.4Kx2@18' + 300M x 6@3'
or
雪高筒 + 300M x 6@3

weekendau

7-4-2016堂課
2400M x 2 + 300M x 3
2400M x 2
1 ) 1'46 , 1'52 , 1'49 , 1'48 , 1'49 , 1'48 = 10'54
2 ) 1'47 , 1'47 , 1'48 , 1'51 , 1'50 , 1'48 = 10'53
300M x 3
0'56 , 0'57 , 0'58

wingwong

7-4-2016堂課
2400M x 2 @18 + 300M x 3 @3
2400M x 2
1 ) 1'49 , 2'00 , 2'00 , 2'06 , 2'02 , 1'57 = 11'56
2 ) 1'50 , 2'00 , 1'57 , 2'01 , 2'02 , 1'54 = 11'46
300M x 3
1'10 , 1'09 , 1'08

s4simon

7-4-2016
2.4K x 2 @18

1:45  1:46 1:45  1:46  1:47  1:46  
1:47  1:52 1:50  1:50  1:53  1:50

300M x 3 @3
1'08 , 1'04 , 1'09

Pat.Li

7/4:2016
2.4k×2
1)2.38k  12.36
2)2.35k  12.47
感冒未清，冇跑300m

bowling68

7-4-2016 堂課

2400M x 2
1 ) 1'53 , 1'58 , 2'00 , 2'05 , 1'57 , 1'50 = 11'43
2 ) 1'50 , 1'54 , 1'52 , 1'54 , 1'54 , 1'54 = 11'18

300M x 3
1'09 , 1'07 , 1'04

ryanfung

7/4  
3k x 2
1) 1:46, 1:52, 1:50, 1:49, 1:50, 1:48, 1:50, 0:53   13:38
2) 1:48, 1:47, 1:50, 1:50, 1:52, 1:50, 1:50, 0:52   13:39

400m x 3
1:18, 1:19, 爆左

eokcyu

7-4-2016堂課

2400M x 2
1 ) 1'45 , 1'51 , 1'51 , 1'51 , 1'51 , 1'49 = 10'58
2 ) 1'53 , 2'00 , 1'55 , 1'57 , 1'53 , 1'44 = 11'22

300M x 3
1'08 , 1'04 , 1'06

力高

4月7日功課
3Kx2 @18' + 400x6 @3'
1) 1:44 1:50 1:49 1:48 1:50 1:48 1:49 0:54 =13:32
2) 1:48 1:47 1:50 1:56 1:59 爆了

weekendau

weekendau 發表於 2016-4-7 22:06
7-4-2016堂課
2400M x 2 + 300M x 3
2400M x 2

銘Ｃ兄，你嚟帶跑至啱，我—定拚死跟你。
壞人教練，我系得咁多貨，已盡全力。

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)

waynekkw

2016-04-14 PROGRAM
3Kx2@18' + 300M x 5@3'
or
2.4Kx2@18' + 300M x 5@3'
or
雪高筒 + 300M x 5@3'

Ting5

7-4-2016 補交功課

2.4K x 2 @18' + 300M x 5 @3'

2:00 / 2:07 / 2:12 / 2:08 / 2:11 / 2:06
12:47

1:59 / 2:02 / 2:10 / 2:11 / 2:13 / 2:08
= 12:46

沒衝圈

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

whickywhicky

14/4  2.4K x2   300Mx5
2.4K   11:58  12:12
300Mx5   1:15  1:18  0:56  skip  1:02

Ting5

Ting5 發表於 2016-4-11 13:57
7-4-2016 補交功課

2.4K x 2 @18' + 300M x 5 @3'

知道。

Ting5

14-7-2016 交功課

2.4K x 2 @18'
---------------
2:09 / 2:06 / 2:03 / 2:01 / 2:06 / 2:01 = 12:29
1:56 /  2:02 / 2:03 / 2:02 / 2:07 / 2:04 = 12:16

300M x 5 @3'
---------------
1:22 / 1:19 / 1:16 / 1:17 / 1:21

腳冇痛，所以衝埋圈。