朝早7點9跑完，夜晚7點9又跟港島約跑組西環數碼港來回17K。想不到有大長今，又有急落斜，辛苦得黎又好玩～
今次AKB靚女係NMB48 Team BII 渡辺美優紀～
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xfl1/v/t1.0-9/11953057_893057174114662_4498847076152702391_n.jpg?oh=1d702ffe8c39be0afd32826224555f08&oe=5677202E
https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-xtp1/v/t1.0-9/11947659_893057187447994_2385860640215284351_n.jpg?oh=c3df54861579c54c295a397b61b8b3a1&oe=5636AAA4&__gda__=1450564754_125822a4774b2063cca11ae29d64d326
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被攪到無覺好訓，早起身返公司樓下跑馬地5K。1K後已爆半郊遊完成～
今次AKB靚女係乃木坂46秋元真夏～
https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xpf1/v/t1.0-9/11914964_896465667107146_5031520691689863838_n.jpg?oh=aa5b219b8da62fabdd9c0e08edfe76b0&oe=5662AB41&__gda__=1450735147_c06fd87e41954624d98c82ad3a6f9d30
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xpt1/v/t1.0-9/11040628_896465673773812_3413174539433382497_n.jpg?oh=d5702e8832538ebe5968d16040c46d6e&oe=567A74FDhttps://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xpf1/v/t1.0-9/11013596_896465700440476_6112706457642844227_n.jpg?oh=f099c0c43512a77674ee2b01b50c651e&oe=5675BD04&__gda__=1449144686_29cc40aae58525808a8610dbce740099
原定去北潭涌練習因事取消。黃昏跑葵芳青公來回10K補數。今次特意取道葵福路練多組上落斜。儘量令自己唔太辛苦跑完～
今次AKB靚女係HKT48 Team KIV 森保まどか～
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xlf1/v/t1.0-9/11986978_898540710232975_87579125939258543_n.jpg?oh=2c36538fbbe2e624b6ceba1f19e84822&oe=56633328
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xft1/v/t1.0-9/11752349_898540713566308_4502530732476535689_n.jpg?oh=690aa54ea987b5a2bcb6f9ecb36a8da0&oe=5665247Fhttps://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-xfa1/v/t1.0-9/11212763_898540740232972_5679911525389590552_n.jpg?oh=e040b1f00cfc56f14da0bc33e29634e8&oe=56769A25&__gda__=1450826003_8d2e2f2821a9afc3330b7de440ae9655
泰基盃失望而回，識的跑友都快過我，自己係PW，烈陽真係弱項，還望下屆～
今次AKB靚女係HKT48 Team H 田島芽瑠～
https://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-xfa1/v/t1.0-9/11987184_899757783444601_5621399340032367586_n.jpg?oh=752333c6877764a50bb350ea52d99e69&oe=5676F3BD&__gda__=1449822091_52cb4b029a18d673a54cd5b7a2e8cb0a
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xtp1/v/t1.0-9/11917489_899757836777929_7416469283817763762_n.jpg?oh=c739e4cd4669d58f3909cc443e27e530&oe=566AAF5Ehttps://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-xfa1/v/t1.0-9/11987184_899757850111261_1053276375286758896_n.jpg?oh=52a89c64dda0e7534efa0bf7043132f6&oe=56701E5B&__gda__=1450995309_9839d6be62e1a17c3369fad9d0273c64
朝早5K Tempo，已感到小小秋意，但狀態低沉受惠唔到～
今次AKB靚女係AKB Team 4 西野未姫～
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xpt1/v/t1.0-9/11998969_900654803354899_373384847070025764_n.jpg?oh=b54fdd6ce41cbfbd521329f17f2a836b&oe=567A7CFB
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xtp1/v/t1.0-9/12003250_900654800021566_4912595106910926011_n.jpg?oh=99d11ff1e1df6d6782929a34269dbbd1&oe=56672AA0https://fbcdn-sphotos-d-a.akamaihd.net/hphotos-ak-xpf1/v/t1.0-9/10994332_900654830021563_5389842533342091053_n.jpg?oh=598a181c45cfa33048cd89203af80f2d&oe=56742806&__gda__=1449216108_9ae2e5dc6747ef90412b5a01b5e673b2
今晚舒服跑10K，保持約540步速～
今次AKB靚女係HKT48 Team H 穴井千尋～
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xfl1/v/t1.0-9/12002863_902070306546682_4698823104732227564_n.jpg?oh=48455c06f305c8ada9fcc187fffc86be&oe=56A8E913
https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xlf1/v/t1.0-9/11988636_902070309880015_7243147492186208072_n.jpg?oh=5a2ffcea95562d1856a7be2fbd99004f&oe=56605F7D&__gda__=1449527042_f7391a0f33dc250f7985e93124e4b4cchttps://scontent-hkg3-1.xx.fbcdn.net/hphotos-xpt1/v/t1.0-9/11998816_902070333213346_4457006452914704075_n.jpg?oh=b252eb0fc24b5c2610f893b7454e3431&oe=5670C877
今次要俾like 自己～經歷了麥徑六七八段針草帽，上到大波跑落斜爽到爆！
T跑友代買的背包好實用～
尋晩先買的軍帽好重要～
今次AKB靚女係SKE48 Team KII 高柳明音～
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xlf1/v/t1.0-9/11219708_902989436454769_3792975834530756809_n.jpg?oh=8d9743bfe3b522be58740514d22eb530&oe=565E3F32
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xpt1/v/t1.0-9/12004130_902989483121431_982999685880196910_n.jpg?oh=435ecee4edb0fd11eceb2ddb32766a61&oe=565EB6F2
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xfa1/v/t1.0-9/11988697_902989469788099_4599853499333668303_n.jpg?oh=fb54e14622420facca163d3212934895&oe=56A2979Ahttps://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-xpf1/v/t1.0-9/11836820_902989533121426_3453338967426832748_n.jpg?oh=68b5f78dfe93fb3fd9eb44862c96baf8&oe=566CC91A&__gda__=1449514864_20f6503bd44853ce3e1f60206f0afd0d
跑馬地5K尋日無跑今日補飛。想同pacing keep 到尾，做到了，但只係5分 per K。
感覺都好過跑爆～
今次AKB 靚女係NMB48 Team BII 渋谷凪咲～
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xfp1/v/t1.0-9/12033033_905421516211561_5673014194354177376_n.jpg?oh=db1fc6ea398807bebbd2def644b1937e&oe=566C4FC9
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xaf1/v/t1.0-9/12011209_905421522878227_154026221463696314_n.jpg?oh=38bc2952a380cf1e118800673d0fb07a&oe=56658605https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-xfp1/v/t1.0-9/12036856_905421532878226_2748324815296147106_n.jpg?oh=5373da2f42407d148984b2bdecdb0400&oe=569DE882&__gda__=1454079243_23e76f444a9007e0fc3272fde2037658
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xft1/v/t1.0-9/11863395_905421559544890_3495708620758484242_n.jpg?oh=992c47d1003de860d6d7991da929b546&oe=56A42DA1
今晚跑久遺了的青公17K。要全程都keep住約5:40分/K內，尤其尾段要堅持到底，結果ok～希望將來的21K及30K長課都做得到～
今次AKB 靚女係過往藉藉無名，剛贏了猜拳大賽一夜成名的AKB48 Team K 藤田奈那～
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xpf1/v/t1.0-9/12004780_906140536139659_6160966029983857237_n.jpg?oh=754865430fb6ed62321e5573d3b3ccdc&oe=5699C524
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xpa1/v/t1.0-9/11222414_906140542806325_4729321561140519306_n.jpg?oh=4dfa848f2cd7c97e0c0224abcc2d3c66&oe=566CD41Ehttps://scontent-hkg3-1.xx.fbcdn.net/hphotos-xpf1/v/t1.0-9/12038493_906140566139656_7965372723763062655_n.jpg?oh=e2079aa7fd596be1ad913bd56851786e&oe=5698FEFF
感冒十幾日後咳未好清，距離遠的將軍澳PB跑本想放棄，但朝早五點幾醒左又訓得幾好，就執野出發hea 跑～
八點出發，曬到飛起，痰多呼吸不順，唔hea 都唔得，好在無pw ～
號碼布印上AKB Group 一姐指原莉乃個nickname，幾日前又抽中佢直筆紀念品，梗係要影張靚相la~
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xfp1/v/t1.0-9/12038434_910673269019719_6494153570209044112_n.jpg?oh=87158b783a41e37c9a7363b287afc5e5&oe=569A9593
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xpf1/v/t1.0-9/12063563_910673299019716_7726789783650636288_n.jpg?oh=c7f5aee6aaa9bafdc000076e263535ed&oe=56944BEB
https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-xpf1/v/t1.0-9/12063646_910673295686383_3256192782637599988_n.jpg?oh=a1f81759f3e405ee607b1e804209f940&oe=56A3985C&__gda__=1453810998_49a2cf00e7cd56a7f7b45f951c526829https://fbcdn-sphotos-c-a.akamaihd.net/hphotos-ak-xta1/v/t1.0-9/12079207_910673332353046_5213147365446073447_n.jpg?oh=8912ef2db7b8a03f9d9aa6bfa7b2344f&oe=568970B5&__gda__=1452248380_d6d0cc8b1c6fb0da2a18240df167a099
11月15日神戶馬拉松似遠實近，要加緊訓練～
放工用十科pacing希望輕鬆完成青公13K，可惜尾段跌watt，要吃力地將最後一K上番十科pacing，真無用，希望敏感咳快點好清～
今次AKB靚女係HKT48 Team H 穴井千尋～
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xat1/v/t1.0-9/12096131_911569462263433_4658950234110451477_n.jpg?oh=88ddc84167792f1d05de3b2a6a2694b7&oe=5693830A
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xfp1/v/t1.0-9/12020000_911569468930099_8882763031389695628_n.jpg?oh=a3cef6abba2a4d8a17939c74b4b17d9b&oe=56A0C172https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xfl1/v/t1.0-9/12063417_911569508930095_8263074501666003920_n.jpg?oh=61b6da94a6ee9e0085be5969c8b8fa46&oe=5691D421
今朝打風天陰涼風無大雨營造了絕佳的長課天氣，今季最長只跑左17K都老虎蟹急上30K儲里數以應付神戶馬～
無咩太陽又有風未試過晨跑咁舒服，用輕鬆的pacing希望完成到。
途中撞到幾班跑友，也撞到識得的但當時唔認得><
回程近荃灣西時，可能由17K直上30K急左D，發軟蹄想放棄，但一諗起7月sundown全馬的苦況比較，真係碎料，繼續完成餘下4K，要半行半跑先finished，時間差勁，但覺得已賺左，當然希望下次30K跑得番最佳水準la～
今次AKB靚女係一齊跑過關島全馬，SKE48 Team E 梅本まどか～
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xtp1/v/t1.0-9/12115903_912673895486323_2108152604673020327_n.jpg?oh=968d39b5781879c9cc1dab32fea189f4&oe=56D1E2B2
https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-xpt1/v/t1.0-9/12074816_912673892152990_3979681380294616548_n.jpg?oh=1681fc73392e264366c3f24500f14900&oe=569D939D&__gda__=1453730969_1ca158fc77875fe650a00eb5a2aa6841https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-xta1/v/t1.0-9/12096400_912673928819653_3391606124454104320_n.jpg?oh=d26b55b21e397d434a73d9951e954664&oe=56859052&__gda__=1451572699_c7bcbc4a711b989d5a59c245727172fe
前日跑完30K今晚又心雄執多劑21K。一跑就發覺腳仍酸軟未recover哂，頂硬上。
上青公迎面遇到青公陳友師兄，佢快到幾乎打唔切招呼，當跑到近豪景時佢再從後介番我，火箭人咁太堅了。
中途折返後無耐開始落雨，初頭好爽，但當衣履索晒水負重增加後就打番和了。落雨令荃灣海濱靜曬唔駛避人。最後吃力完成，時間稍差～
今次AKB靚女係HKT48 Team H 秋吉優花～
https://fbcdn-sphotos-a-a.akamaihd.net/hphotos-ak-xat1/v/t1.0-9/12088332_913540325399680_4597539253781273301_n.jpg?oh=890ac31cc3c974b1b972f3a90f9817b1&oe=56A3E042&__gda__=1456660893_8806d7f7c02d31e90d38e47c500c2c00
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xta1/v/t1.0-9/12088465_913540342066345_7715956230518965011_n.jpg?oh=727c5bf131b2e8d9d36e19f8a7d18050&oe=5684906Ahttps://fbcdn-sphotos-b-a.akamaihd.net/hphotos-ak-xpl1/v/t1.0-9/12143269_913540348733011_8168821487369486010_n.jpg?oh=96fe711a6107ce0eca865fc55327b614&oe=56D2AAC8&__gda__=1456595780_0d9a218e3e35fcd1d4735d11ef2bf6d2
今晚本想21K，但起跑後左腳酸軟，意欲大減，14K算了早D抖下~
今次AKB靚女係HKT48 Team H 田中美久~
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xlt1/v/t1.0-9/12072735_914633561957023_2133720000204010678_n.jpg?oh=7b4640f5f66095c2141a99439176b57b&oe=569BF22F
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xta1/v/t1.0-9/12111944_914633565290356_4874404018837583395_n.jpg?oh=8ce0c4dafb5d9eeaaec09c1096c43691&oe=568EE9AChttps://scontent-hkg3-1.xx.fbcdn.net/hphotos-xla1/v/t1.0-9/10511066_914633601957019_228671341304058758_n.jpg?oh=08f1f69a4b0123a710fbb2a63f33656d&oe=5695036B
前排左大腿筋腱腫痛，加上處理私務，休腳七日。黃昏21k。完全無痛發揮正常，可惜又係尾段十科pacing 不能，最尾1K又要使勁入番十科披～
今次AKB靚女係AKB48 Team B 柏木由紀～
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xta1/v/t1.0-9/12118949_917027475050965_5942265985802294644_n.jpg?oh=111708230347c856c13d17fb090535f4&oe=569A509E
https://fbcdn-sphotos-d-a.akamaihd.net/hphotos-ak-xpt1/v/t1.0-9/12105949_917027478384298_8828618260705184849_n.jpg?oh=fa53cc1635650a64a50e8408e78bb787&oe=56C82921&__gda__=1455943973_dbc16b23a8e8a76d5e3ce15ff0340785https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xtp1/v/t1.0-9/12075048_917027505050962_2330001179270266174_n.jpg?oh=c408ea8e6201ac4ad9d0a7fceb80255d&oe=5698E725
今日30K差不多反映神戶十科機會，事前準備萬全~
再著boston boost，再測試尾段左腳蹠骨會否痛~
起跑後嘗試改善跑姿，放鬆左腳前掌，儘量全程左右腳發同樣力，留意每一步姿勢一偏差即刻修正，搞到個腦跑完好攰~
結果平均pacing 保持6分內，尾段快過前段，同埋跑完仲有貨，希望下次30K再進步!
跑完無痛，決定著呢對較輕的boston boost 跑神戶~
今次AKB靚女係HKT48 Team H 神志那結衣～
https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-xlt1/v/t1.0-9/12079494_918145388272507_6427898174476703173_n.jpg?oh=5e78654a5daa73219a63ae88dabe34ef&oe=56D04042&__gda__=1456439891_1896bcc79ba5da3e74678a120102dff2
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xap1/v/t1.0-9/12109252_918145398272506_6773929790284479495_n.jpg?oh=e083c31c37e78a7bbca5ad0d535e9fdd&oe=56945BCChttps://scontent-hkg3-1.xx.fbcdn.net/hphotos-xap1/v/t1.0-9/12105975_918145418272504_4426297749343395826_n.jpg?oh=6d9d46bc35d6635b16b5f42aa2f5d3b5&oe=56960445
今日想試下著skysensor 跑唔跑到21K。頭中段又好似識飛咁，可惜尾段腳板赤痛跌watt 18K要停，但已是著skysensor 跑的最遠路程～
看來boston boost 先係小弟全馬不二之選~
今次AKB靚女係AKB GROUP 新歌姬，AKB48 Team 8 小田えりな～
https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xpa1/v/t1.0-9/12118952_919911884762524_3542627722989022402_n.jpg?oh=56d98ce0657ed7c46b7c7203d4f45ebd&oe=56C25FFF&__gda__=1452179271_16cb5e9e82da8d8a9b920070bc0cbc49
https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xpa1/v/t1.0-9/12144894_919911881429191_8383636371186373212_n.jpg?oh=5a3194e9b12f771885a5cfec3207146b&oe=56C3FCDC&__gda__=1456649572_d3c8481fcffc69ad5d352d349c601b00https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-xta1/v/t1.0-9/12112263_919911924762520_8641047916515315483_n.jpg?oh=4f666def3a8325eb10c985124281a312&oe=56C37D7F&__gda__=1455659510_25d59c0f7da9d978ef8e6033394261af
黃昏30K。開頭有厭跑念頭，要揀AKB48 的皇牌神曲playlist 投入聽歌忘掉負面野。思想鬆懈後結果前快後爆，辛苦完成。
竟然PB左同路缐30K，可惜尾段用盡違反練習規條唔夠完美～
今次AKB靚女係HKT48 Team KIV 朝長美桜～
https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xaf1/v/t1.0-9/12049296_921068341313545_7256127981875860919_n.jpg?oh=93433595399a1e07f28c6c31421bbc31&oe=568893F0&__gda__=1456387905_18d4613d073b53671675304e335cecea
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xat1/v/t1.0-9/12105815_921068354646877_7389574253431267709_n.jpg?oh=4e3e5acd5d1e48ef369b37dabdbe56ec&oe=56CC2763https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xtf1/v/t1.0-9/1611014_921068361313543_1643474719277271936_n.jpg?oh=9ee4c95019459408c1a1ee6a09310bb3&oe=56D241C1
尋晚太眼訓改為今晚跑17K，隔左成5日都幾耐下。跑來完全唔上力，pacing好雜亂，時間極差。
上次仲PB 30k，今次幾乎pw 17k，無病無痛，真不明白自己身體～
今次AKB靚女係SKE48 Team S 二村春香～
https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-xpt1/v/t1.0-9/11219522_923150344438678_9096135863181912903_n.jpg?oh=b7a79f137b727477070a1c8d4efbe768&oe=56B70C9C&__gda__=1455574424_6e2750815bb1edea9146502fbb295dab
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xtf1/v/t1.0-9/12190043_923150354438677_1616224453754827047_n.jpg?oh=eceaf4e375c7366613c3c985291fd3f7&oe=56CDC80Dhttps://scontent-hkg3-1.xx.fbcdn.net/hphotos-xfa1/v/t1.0-9/12191065_923150374438675_3961833774257311436_n.jpg?oh=1f5dc4e835a2acb18c2560ff9a84bedc&oe=56BFFDEF
今朝棄Asics賽，自閉青公30K終極長課~
著上新的半樽領上身tight ，好似著左聖衣咁渾身是勁，頭幾K犯晒規開到5分廿幾/k～
今次賽道同神戶更相似。除左上落斜分佈外丶加上海風很大及近中午開始的烈陽～
自己當正跑緊神戶，按足預定里程飲水，比以往疏，考驗下～
頭段開咁快，尾段辛苦晒，心知完成到就一定pb，捱到尾～
結果pb 30k成5分鐘，很滿意！
KO左終極長課，小弟宣布向神戶宣戰!
今次AKB靚女係AKB48 Team A 島崎遥香～
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xtf1/v/t1.0-9/12065854_924199677667078_6558168393125791070_n.jpg?oh=e0b625ef4bafb5364c13ca0c63c993b9&oe=56B00A72
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xat1/v/t1.0-9/12187687_924199731000406_1236837799933054732_n.jpg?oh=6e102c1832f0003aad05b3f444a3fef8&oe=56B0251E
https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xpa1/v/t1.0-9/12189686_924199714333741_9027473530720912068_n.jpg?oh=deebe403f8d9e084288cde79d8c8a5d1&oe=56BE7B69https://scontent-hkg3-1.xx.fbcdn.net/hphotos-xfa1/v/t1.0-9/12065687_924199734333739_6463160988270637278_n.jpg?oh=3d1aa57ee433e72f02b4cf0f325892fe&oe=56BC5215
