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19/08/2009 (Wed)
運動場第8線慢跑 (around 456m per lap)
可能琴日游水未recover 到, 跑左16個圈就feel 到膝頭少痛
跟住就jog 下拉跟收工
2'19, 2'21, 2'19. 2'20, 2'20
2'18, 2'21, 2'21, 2'22, 2'20
2'22, 2'22, 2'23, 2'22, 2'21
2'28
Total around 7.3km @ 37'45 (pace: 5'10/km)
20/08/2009 (Thu)
同friend練羽毛球一個鐘
21/08/2009 (Fri)
星期日跑完南區過左5日終於差不多恢復過來
今日去左運動場跑長課 (對ching 們應該唔算長... )
400m per lap:
2'04, 2'01, 1'59, 1'59, 2'01
2'02, 2'02, 2'01, 2'01, 2'00
2'00, 2'01, 2'00, 2'00, 1'59
2'00, 2'00, 2'00, 1'59, 1'59
1'59, 2'00, 2'01, 2'02, 2'01
2'00, 2'02, 2'02, 1'59, 1'39
Frist 5k time (25'13)
5k - 10k time (25'00)
Last 2k time (9'41)
Total 12k @ 59'55 (pace: 5'00/km) |
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