Mike_Li 2011 比賽過後的日常練習

Mike_Li

Date: 02-11-2009
Time & Temp: 21:00, 23C
Distance & total time: 9.2K, tempo interval run; total time:57:23
4k slow run-- warm up; 13:29, 13:26
tempo run 1.6k @7:41
jog 3:36
tempo run 1.6k @ 7:55
2k slow run-- cool down; 11:13
and  3 x 100 strides

Mike_Li

Date: 04-11-2009
Time & Temp: 21:00, 25C
Distance & total time: 17K aerobic run w/4K HM Pace; total time:1:28:48
4k relaxed run-- warm up; 11:19, 10:56
4K HM pace:9:18; 9:25
aerobic run 9k :10:34; 10:40; 10:57; 10:22; 5:15

Mike_Li

Date: 05-11-2009
Time & Temp: 21:00, 26C
Distance & total time: 8K, Relaxed run; total time:42:40
lap time:
11:04
10:37
10:27
10:31

Mike_Li

Date: 06-11-2009
Time & Temp: 21:00, 26C
Distance & total time: 14.5K, aerobic run; total time: 1:23:56
lap time:
13:42
13:05
11:58
10:15
10:06
10:18
11:15
3:13

Mike_Li

Date: 07-11-2009
Time & Temp: 08:00, 26C
Distance & total time: 8K, relaxed run; total time: 47:32
lap time:
12:10
11:39
11:44
11:58

Mike_Li

Date: 08-11-2009
Time & Temp: 07:30, 26C
Distance & total time: Half Marathon organized by HKDRC, total time: 1:56:19 (終點忘記記時)
lap time:
44:04 (出烏蛟騰水站)
15:07 (鹿頸水站)
26:00 (入烏蛟騰水站)
31:06 (終點)

Mike_Li

Date: 11-11-2009
Time & Temp: 20:30, 26C
Distance & total time: 13 miles, medium long run; total time: 2:08:19 (9:52/mile)
lap time:
10:16
9:38
9:45
9:49
9:44
9:42
10:01
9:49
9:52
10:09
9:42
9:48
9:56

Mike_Li

Date: 12-11-2009
Time & Temp: 18:30, 24C
Distance & total time: 5miles, recovery run; total time: 47:48
lap time:
9:27
8:44
9:29
9:50
10:16

Mike_Li

Date: 13-11-2009
Time & Temp: 20:20, 21C
Distance & total time: 15miles, medium long run; total time: 2:27:59 (9:51/mile)
lap time:
10:13
9:40
9:34
9:48
10:07
9:51
9:41
9:45
10:16
10:18
10:04
9:36
9:16
9:34
10:09

Mike_Li

Date: 14-11-2009
Time & Temp: 16:20, 20C
Distance & total time: 5 miles, recovery run; total time: 50:10
lap time:
10:03
9:53
9:57
10:01
10:13

Mike_Li

Date: 15-11-2009
Time & Temp: 06:45, 18C
Distance & total time: 24K, medium long run; total time:2:39:12
split time:
11:06
8:19
1:11:12
1:04:17
4:16

Mike_Li

Date: 17-11-2009
Time & Temp: 20:30, 12C
Distance & total time: 12.8K( 8 miles), General aerobic run w/ 2 miles tempo & 10 x 100 m strides; total time: 1:09:02
split time:8:38
8:38
8:05
8:03
8:49
8:54
9:00
8:44
8:44

Mike_Li

Date: 18-11-2009
Time & Temp: 14:30, 13C
Distance & total time: Medium long run 22.5K; 2:06:14
split time:
57:29
58:18
10:25

Mike_Li

Date: 19-11-2009
Time & Temp: 20:30, 13C
Distance & total time: Recovery run 8K; 51:09
lap time:
10:09
10:16
10:15
10:17
10:11

Mike_Li

Date: 20-11-2009
Time & Temp: 20:30, 13C
Distance & total time: General Aerobic run 11 miles(17.6K); 1:37:49
lap time:
9:22
8:37
8:41
8:44
8:55
9:00
9:03
9:11
9:09
8:52
8:13

Mike_Li

Date: 21-11-2009
Time & Temp: 07:30, 11C
Distance & total time: Recovery run 5miles (8K); 52:55
lap time:
10:43
10:39
10:11
10:39
10:42

Mike_Li

Date: 22-11-2009
Time & Temp: 14:15, 19C
Distance & total time: Long run 29K; 2:59:58
lap time:
45:34 (Home to Victoria Road)
1:13:56 (Victoria Road to South Bay)
1:00:27 (South Bay to Home)

Mike_Li

Date: 24-11-2009
Time & Temp: 20:35, 16C
Distance & total time: Tempo run 9 miles (14.5K); 1:19:22
lap time:
9:31
9:26
7:59 (Tempo)
7:55 (Tempo)
9:56
7:58 (Tempo)
8:12 (Tempo)
9:20
9:00

Mike_Li

Date: 25-11-2009
Time & Temp: 20:35, 16C
Distance & total time: Relaxed run 5 miles (8K); 45:38
lap time:
9:37
9:10
8:59
8:56
8:54

Mike_Li

Date: 26-11-2009
Time & Temp: 18:35, 18C
Distance & total time: Relaxed run 9.6K; 55:57