斧山道跑場師兄師姐多多指教~~~

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7月Grand Total = 84.68km, 跑咗12日~~~

[ 本帖最後由 100100100 於 2011-9-1 22:12 編輯 ]

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今晚(01/08)上咗去"蒲, 跑少dd約5km...19点42開始.....記綠如下...measured by Garmin310xt ---

Total 6laps & time, total: 0:30:32;  5.37km;  average: 5:39/km;  #GPS: http://connect.garmin.com/activity/103359160

---->5:44 /5:40 /5:47 /5:42 /5:33 /5:14(370m)

---------------------------行2圈+飲水拉根...break 10mins...沖身收隊!!!-------------------------------

*Gel DS Trainer 15

<ps1> 本月total = 5.37km @ 01/08

[ 本帖最後由 100100100 於 2011-8-1 23:29 編輯 ]

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今日(03/08)單拖上咗去"蒲, 有風但熱...20点02開始.....記綠如下...measured by Garmin310xt ---

Total l: 0:31:20;  5.36km;  average: 5:51/km  
#GPS: http://connect.garmin.com/activity/103835329

---------------------------飲水拉根...break 11mins-------------------------

Total l: 0:19:56;  3.34km;  average: 5.58/km;  
#GPS: http://connect.garmin.com/activity/103835339

---------------------------飲水拉根...break 30mins...沖身收隊!!!-------------------------

*Wave Spacer AR1

<ps1> 本月total = 14.07km @ 03/08
<ps2> 臨尾拉根時見到mill姐同囡囡吃完飯上來跑步~~~

[ 本帖最後由 100100100 於 2011-8-4 00:07 編輯 ]

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今晚(05/08)約19:45開始...苦山自轉...record by casioSGW200...

1st round 11 x track8, total:27:45:27; avg: 2:31:38; ~5km
-->2:40:38/ 2:35:48/ 2:36:50/ 2:34:61/ 2:35:85/ 2:35:57/ 2:32:77/ 2:27:36/ 2:26:71/ 2:24:76/ 2:15:28

--------------------------行2圈+拉根+飲水...~break15mins----------------------------

2nd round 6 x track8, total: 14:50:79; avg: 2:28:46; ~2.5km
-->2:26:86/ 2:29:24/ 2:34:14/ 2:34:79/ 2:33:24/ 2:12:42

-----------------------行1圈+拉根+飲水...~break30mins沖身收隊!!!-------------------------------

*NB RC801

<ps1> 本月total = 21.57km @ 05/08-->跑咗3日
<ps2> round2開始順返...但系留D力明晚跟cc姐跑青公~~~

[ 本帖最後由 100100100 於 2011-8-5 23:47 編輯 ]

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今晚(06/08)跟cc姐跑青公, 約18:27開始.....measured by Garmin310xt ---

<<荃灣西站對面個公園--->陳記燒鵝對面間7仔>>:  total:43:11.22; avg pace: 6.43min/km; 6.42km

#GPS : http://connect.garmin.com/activity/104434188

pace/km-->7:12/ 6:52/ 6:34/ 6:43/ 6:36/ 6:39/ 6:08(416m)

--------------------------拉根+飲水+小解...total break7mins----------------------------

<<陳記燒鵝對面間7仔--->荃灣西站對面個公園....入夜後涼好多, 落斜多...所以快少少>>:  total:41:47.02; avg pace: 6.26min/km; 6.49km

#GPS : http://connect.garmin.com/activity/104434336

pace/km-->6:43/ 6:45/ 6:33/ 6:32/ 6:08/ 6:02/ 6:07(492m)

----------------------------------拉根+飲水...沖身收隊!!!-----------------------------------

*Gel Frank Japan

<ps1> 本月total = 34.48km @ 06/08-->跑咗4日
<ps2> 今曰識到好多師兄/姐...但糸只記得比因同小華師兄....師姐唔記得d名tim~~
<ps3> 青公好似易食過蒲崗村道來回....

[ 本帖最後由 100100100 於 2011-8-12 20:31 編輯 ]

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咳到隻雞咁，停跑中~

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星期6(20/08)早上和cc姐一起跑苦山內+外圈...D"葯氣"未清...只跑了~3km

<ps1> 本月total = 37.48km @ 20/08-->跑咗5日

[ 本帖最後由 100100100 於 2011-8-26 00:02 編輯 ]

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今晚(23/08)上咗去"蒲, 跑少dd約5km...19点47開始.....記綠如下...measured by Garmin210 ---

Total 6laps & time, total: 0:28:56;  5.01km;  average: 5:46/km;  #GPS: http://connect.garmin.com/activity/109205513

pace/km---->5:42 /5:13 /5:47 /5:49 /5:21 /2:56(100m)

---------------------------行2圈+飲水拉根...break 10mins...沖身收隊!!!-------------------------------

*Adizero Ace 3M


<ps1> 本月total = 42.49km @ 23/08-->跑咗6日

[ 本帖最後由 100100100 於 2011-8-25 13:28 編輯 ]

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今晚(23/08)約19:45開始...苦山自轉...~4km


*wave spacer ar1


<ps1> 本月total = 46.49km @ 23/08-->跑咗7日

[ 本帖最後由 100100100 於 2011-9-1 21:42 編輯 ]

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今晚(24/08)單拖上咗去"蒲, 有風但熱...19点23開始.....記綠如下...measured by Garmin210 ---

Total l: 0:31:08;  5.26km;  average: 5:55/km  
#GPS: http://connect.garmin.com/activity/109205506        

---------------------------行1圈+飲水拉根...break 10:31mins-------------------------

Total l: 0:30:49;  5.23km;  average: 5.53/km;  
#GPS: http://connect.garmin.com/activity/109205499

---------------------------行1圈+飲水拉根...break 30mins...沖身收隊!!!-------------------------

*Adizero Ace 3M


<ps1> 本月total = 56.98km @ 24/08-->跑咗8日

[ 本帖最後由 100100100 於 2011-9-1 21:42 編輯 ]

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今晚(25/08)又系單拖上咗去"蒲, 有少少風但涼咗DD...19点37開始.....記綠如下...measured by Garmin210 ---

Total l: 0:30:36;  5.29km;  average: 5:47/km  
#GPS: http://connect.garmin.com/activity/109288200                        

---------------------------行1圈+飲水拉根...break 18mins-------------------------

Total l: 0:19:23;  3.33km;  average: 5.49/km;  
#GPS: http://connect.garmin.com/activity/109288192   

---------------------------行1圈+飲水拉根...break 30mins...沖身收隊!!!-------------------------

*Gel Feathrt GS2


<ps1> 本月total = 68.68km @ 25/08-->跑咗9日

[ 本帖最後由 100100100 於 2011-9-1 21:42 編輯 ]

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今晚(29/08)上咗去"蒲, 有風但熱...19点32開始.....記綠如下...measured by Garmin210 ---

Total l: 0:14:51;  2.61km;  average: 5:41/km  
#GPS: http://connect.garmin.com/activity/111017889

---------------------------飲水拉根...break 5:51mins-------------------------

Total l: 0:29:30;  4.61km;  average: 6.24/km;  
#GPS: http://connect.garmin.com/activity/111017882

---------------------------飲水拉根...break 30mins...沖身收隊!!!-------------------------

*Wave Spacer GL-J

<ps1> 本月total = 75.90km @ 29/08-->跑咗10日

[ 本帖最後由 100100100 於 2011-9-1 22:15 編輯 ]

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今晚(30/08)上咗去"蒲,有少少風涼咗DD ...19点44開始.....記綠如下...measured by Garmin210 ---

Total 6laps & time, total: 1:00:31;  10.02km;  average: 6:02/km;  
#GPS: http://connect.garmin.com/activity/111017865

---------------------------行1圈+飲水拉根...break 30mins...沖身收隊!!!-------------------------------

*Gel DS Trainer 15

<ps1> 本月total = 85.92km @ 30/08-->跑咗10日

[ 本帖最後由 100100100 於 2011-9-1 21:50 編輯 ]

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今晚(31/08)又系單拖上咗去"蒲, 有少少風但侷...20点01開始.....記綠如下...measured by Garmin210 ---

Total l: 1:02:02;  10.02km;  average: 6:11/km  
#GPS: http://connect.garmin.com/activity/111017856

---------------------------行1圈+飲水拉根...break 13mins-------------------------

Total l: 0:00:3.36;  0.58km;  average: 6.13/km;  
#GPS: http://connect.garmin.com/activity/111017846

---------------------------(休耐咗...對脚好實, 起唔返!!)--->行1圈+飲水拉根...break 10mins-->(再跑recover!)-------------------------

Total l: 0:15:35;  2.01km;  average: 7:45/km;  
#GPS: http://connect.garmin.com/activity/111017841

---------------------------飲水拉根...break 10mins...沖身收隊!!!-------------------------

*Wave Aero 10

<ps1> 本月total(8月Grand Total) = 98.52km @ 30/08-->跑咗11日

[ 本帖最後由 100100100 於 2011-9-1 22:11 編輯 ]

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今日對脚既肌肉好緊, 休息一日!!

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今曰晨早(04/09)07:42又去咗跑馬垵山海濱長郎...停咗3次, total約跑咗~14km左右, measured by garmin 310xt(因為忘記/ 遲咗按錶...)

#GPS -

http://connect.garmin.com/activity/113441342
http://connect.garmin.com/activity/113441354
http://connect.garmin.com/activity/113441367
http://connect.garmin.com/activity/113441372

*wave Amulet

<ps1> 本月總結~14km @04/09/2011, 跑咗1曰

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今晚(05/09)上咗去"蒲,有少少風涼咗DD ...19点42開始.....total約跑咗~17km左右


---------------------------行1圈+飲水拉根...break 30mins...沖身收隊!!!-------------------------------

*wave spacer GL-J

<ps1> 本月總結~21km @05/09/2011, 跑咗2曰

[ 本帖最後由 100100100 於 2011-9-11 19:49 編輯 ]

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今晚(06/09)又系單拖上咗去"蒲, 有少少風但侷...19点48開始.....記綠如下...measured by Garmin210 ---

Total l: 0:5:51;  0.96km;  average: 5:36/km  
#GPS: http://connect.garmin.com/activity/113441380

---------------------------行1圈+飲水拉根...break 5mins-------------------------

Total l: 0:31:05;  4.97km;  average: 6.15/km;  
#GPS: http://connect.garmin.com/activity/113441386

---------------------------行1圈+飲水拉根...break 30mins-------------------------

*wave Aero 10

<ps1> 本月總結~26.93km @06/09/2011, 跑咗3曰

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今晚(07/09)大的19:45開始...同lulu姐cc姐苦山自轉...約~7km

-----------------------行1圈+拉根+飲水...~break30mins沖身收隊!!!-------------------------------

*Wavw spacer AR1 & GL-J

<ps1> 本月total = 33.93km @ 05/08-->跑咗4日
<ps2> 成功向cc姐落毒!!

[ 本帖最後由 100100100 於 2011-9-11 19:59 編輯 ]