You Can Shine 馬拉松新丁育成訓練計劃

malau

3k x2 + 300m x5

3k

1:47, 1:42, 1:40, 1:41, 1:44, 1:48, 1:43, 0:49
Total: 12:55

1:41, 1:38, 1:43, not finished

300m

1:01, 0:56, 1:00, 0:56, 0:56

eokcyu

2.4K x 2, 300 X 5
2.4K - 1'49, 1'54, 1'53, 1'56, 1'54, 1'49 (11'15)
2.4K - 1'47, 1'59, 1'55, 1'55, 1'54, 2'05 (11'35)
300 x5 - 1'05, 1'01, 1'05, X, 1'07

vincentor

2.4k *2  300*5
1:53  2:00  2:04  2:01  2:03  2:04
1:55  2:07  2:14  2:08  2:14  2:11
skip  1:15  1:15  1:14 skip

力高

4月14日功課
3Kx2 @18' + 300x5 @3'
1) 1:47 1:50 1:48 1:49 1:49 1:49 1:54 0:55 = 13:41
濕度高, 條氣吾順, 保守D轉走2.4K
2) 1:47 1:55 1:58 1:58 1:57 2:00 = 11:36

samuelw

17/4/2016
300M x 5 @3'連休

咳左成個月, 今次服課, 點知遲大到, 只衝300m. 200m後吸唔到氣.
300m x 5@3'連休
1:02, 1:03, 1:07, 1:08, 1:11

eokcyu

eokcyu 發表於 2016-4-15 23:26
2.4K x 2, 300 X 5
2.4K - 1'49, 1'54, 1'53, 1'56, 1'54, 1'49 (11'15)
2.4K - 1'47, 1'59, 1'55, 1'55, 1 ...

下次試大步D,不過好易頂唔順!

waynekkw

2016-04-21 PROGRAM
4K + 400M x 8@3'
or
3K + 300M x 8@3'
or
400快400M慢X5 + 300M x 8@3'

eokcyu

2016-04-21 PROGRAM
4K + 400M x 8@3'

4K - 1'47, 1'54, 1'55, 1'55, 1'55, 1'56,1'58, 2'00, 1'57, 1'50 (19'11)
300M - 1'03, X, 1'03, 1'04, 1'07, 1'09, 1'11. 1'08

bowling68

新丁班 21-4-2016 堂課
3K  + 300M x 8
3K
1'58 , 1'59 , 2'02 , 2'00 , 1'59 , 1'58, 1.52, 0.59  = 14'47
300M x 8
1'09 , 1'07 , 1'08, 1'08,
1'06 , 1'10 , 1'12, 1'10
=== === ===

whickywhicky

21/4
3Kx1   300Mx8
3K  1:56  2:01  2:01  1:59  1:59  2:03  2:03  0:51  Total time =14:57mins
300Mx8    1:03  1:09  1:11  1:10  1:00  1:13  1:16  1:00
very tire !
      

Ting5

21-7-2016 交功課

3K + 300M x 8@3'

3K  2:01 / 2:10 / 2:09 / 2:13 / 2:08 / 2:11 / 2:14 / 1:04
=16:14

300M  1:12 / 1:13 / 1:13 / 1:12 / 1:14 / 1:13 / 1:15 / 1:14

衝圈時好緊張，好驚比 A 組追到

eokcyu

eokcyu 發表於 2016-4-22 08:51
2016-04-21 PROGRAM
4K + 400M x 8@3'

Sorry! Copy 錯, 300M先啱。

eokcyu

eokcyu 發表於 2016-4-22 16:22
Sorry! Copy 錯, 300M先啱。

更正左。

vincentor

21/04功課
3K*1   300M*8
3K  1:55  2:00  2:00  1:56    2:11  2:12  2:00  1:01
300M*8  1:05   1:25  skip  1:10  1:11  1:19  1:15  1:14

samuelw

21/4/2016
3K + 300M x 8

3K Tempo (遲到只跑到5圈)
1:55, 1:55, 1:51, 1:56, 1:56

300m x 8
1:03, 1:10, 1:08, 1:08
1:09, 1:10, 1:11, 1:08

力高

4月21日功課 4K + 400x8@3'
1:50 1:53 1:49 1:52 1:53 1:51 1:52 1:52 1:51 1:49 = 18:31
1:32 1:34 1:36 1:37 1:36 1:39 1:38 1:31

Pat.Li

21/4/2016 400快400慢×3
2:08/303
2:01/303
154/311
300m×6
1:24
1:27
1:23
1:19
1:21
1:27
教練，我嘗試放鬆嚟跑！

malau

襟錯錶剩番最後兩隻400m, 今日補番4k同六隻400m

4k
1:33, 1:47, 1:49, 1:48, 1:48, 1:48, 1:48, 1:52, 1:52, 1:48
Total: 17:52

400m
1:16, 1:21, 1:26, 1:23, 1:30, 1:23, 1:27, 1:27

waynekkw

2016-04-28 PROGRAM
400M x 10@3'
or
300M x 10@3'

eokcyu

2016-04-28 PROGRAM
400M x 10@3'
1'33, 1'34, 1'35, 1'42, 1'37, 1'33, 1'30, 1'38, 1'36, 1'42 (16'00)