You Can Shine 馬拉松新丁育成訓練計劃

waynekkw

2016-05-12 Program
3K X3 @ 16'
or
2.4K X3 @ 16'
or
400快慢

Ting5

Ting5 發表於 2016-5-6 15:32
2016-05-05 交功課
梅子林 1-4亭 ×5
上

知道了～

whickywhicky

12/5  2.4Kmx3
2:04  2:00  1:56  1:59  1:58  1:53  total time 11:52
2:02  2:10  skip  skip  skip  skip      total time  4:12
1:55  1:58  2:04  2:04  2:05  1:52  total time  12:02

bowling68

新丁班  2.4K x 3 + 3K warm up

1. 1.47/1.54/1.53/1.53/1.51/1.49 =11.07
2. 1.55/1.59/1.59/1.59/1.59/1.47 =11.38
3. 1.50/1.56/1.57/1.56/1.59/1.58 =11.36

力高

5月12日功課 3Kx3@16'
1) 3K =13:40
1:53 1:52 1:49 1:50 1:49 1:47 1:46 0:54
2) 爆了
1:39 1:47 2:03 skip
3) 改走2.4K =10:59
1:45 1:47 1:50 1:52 1:51 1:53

vincentor

5月12日功課 2.4K x 3
1. 2:09  2:01   1:57  1:57  1:57  1:56   12:05
2. 1:55  2:12  2:09  2:07  skip     skip     8:55
3. 2:00  2:06  2:06  2:05   2:09  2:08    12:37  

malau

3k x 3

1:46,1:47,1:49,1:52,1:48,1:49,1:48,0:53
total: 13:31

1:44,1:43,1:41,1:47,1:51,1:48,1:42,0:50
Total: 13:05

1:44,1:48,1:50,1:52,1:51,1:50,1:48,0:51
Total: 13:34

eokcyu

12/5/2016 新丁班  3K x 3 @16'

1. 1.48/1.54/1.53/1.53/1.51/1.51/1'55/0'53 =13'58  (3K)
2. 1.57/2.01/1.59/2'00/2'00/1'48 =11.45                 (2.4K)
3. 1.51/1.58/1.56/1.55/1.49/1'46 =11.15                 (2.4K)

有D倦及悶熱,第二及三組偷懶走少600m

eokcyu

malau 發表於 2016-5-14 21:46
3k x 3

1:46,1:47,1:49,1:52,1:48,1:49,1:48,0:53

like

eokcyu

malau 發表於 2016-5-14 21:46
3k x 3

1:46,1:47,1:49,1:52,1:48,1:49,1:48,0:53

like

waynekkw

2015-05-19 Program
1.2K x6 @ 8'
or
1K x6 @8'
or
400快慢

Ting5

12-5-2016 補交功課

2.4K x 3

2:05 / 2:02 / 2:02 / 2:09 / 2:12 / 2:02 = 12:35

2:04 / 2:04 / 2:11 / 2:18 / 2:09 / 2:05 = 12:54

1:55 / 2:03 / 休息 ------------ / 1:53
(呢組係練跑姿，跨大步啲。）

Ting5

19-5-2016 功課

400m x 2 行  3:33 / 3:32 = 7:05

1K x 6 @8"
1) 1:45 / 1:57 / 0:58 = 4:40
2) 1:48 / 2:00 / 0:59 = 4:48
3) 1:54 / 2:05 / 1:01 = 5:01
4) 2:02 / 2:08 / 1:01 = 5:11
5) 跑慢咗，壞教叫停一組。
6) 1:53 / 2:03 / 0:58 = 4:55

Ting5

Ting5 發表於 2016-5-17 16:16
12-5-2016 補交功課

2.4K x 3

跨最大～ 步 !!?

努力中~ 昨晚跑完, 右邊 pat pat 條筋都巳有啲酸痛了

whickywhicky

19/5  1Kx6
I came too late last night,
so, I miss 2x1Km
I start at section 4
#3  1:51+1:55+0:57=4:44
#4  1:44+1:52+0:57=4:34
#5  1:50+1:57+0:54=4:41
#6  1:50+1:54+0:50=4:34

samuelw

19/5  800急行, 1kx6

腳痛跑左3個收腳

800m (行) 6:19

1. 1:45, 1:52, 0:55 (4:32)
2. 1:46, 1:49, 0:52 (4:27)
3. 1:50, 1:55, 0:56 (4:41)

eokcyu

2015-05-19 Program
1.2K x6 @ 8'
1. 1'39, 1'44, 1'46
2, 1'43, 1'49, 1'47
3. 1'49, 1'48, 1'47
4. 休
5. 1'39, 1'40, 51" (改走1K)
6. 1'45, 1'47, 1'48

bowling68

160521 沙田運動場 12.00
時晴時雨， 28度
1.2k warm up, 1.2k x6, 1k cool down, plank 3min x2

補回 2016-05-19 Program
1.2K x6 @ 8'
1. 1'46, 1'52, 1'50
2. 1'55, 1'59, 1'49
3. 1'54, 1'58, 1'56
4. 1'58, 2'04, 2'03 （落雨）
5. 1'55, 1.59, 1'59
6. 1'53, 1'59, 1'58

力高

5月19日 1.2K x 6 @ 8'
1:38 1:41 1:38 = 4:57
1:37 1:42 1:42 = 5:01
1:36 1:47 1:56 = 5:19
skip
1:37 1:43 1:44 =5:04
1:41 1:51 1:53 = 5:25

waynekkw

2016-05-26 Program
400M X 10 @3'
or
300M X 10 @3'