第六週 (3-9Jan)
Mon Rest
Tue Recovery 8K...................跑左5K http://oldlens.es/images/smilies/onion2.gif
Wed VO2max 16K 5X1000m....跑左13K http://oldlens.es/images/smilies/onion13.gif
Total 13.43K Time 1:14:38Pace: 5:33
5X1000m
4:15 4:18 4:29 4:24 4:26
Thu Medium-long run 19K........跑左15K http://oldlens.es/images/smilies/onion7.gif
Total: 15.04K Time: 1:31:48 Pace: 6:06
Fri Rest
Sat Recovery +speed 10K 6x100m....跑多2K:victory:
Total: 12.01K Time: 1:08:10Pace: 5:40
Sun Marathon-Pace run 24K with 19k at marathon pace
warm up 3K
Total: 21.01K Time: 1:56:32Time: 5:32
5:31 4:56 4:58 5:02 5:05 5:04 5:21 5:09 5:07 5:20 5:06 5:01 5:25 5:24 5:27 5:49
勉強得15-6K合格。:L
全週合共: 69K http://www.oldlensclub.hk/images/smilies/onion2.gif 本來77K
[ 本帖最後由 checkie 於 2011-1-9 11:07 編輯 ]
經過兩個療程共六次衝激波治療，足底根膜炎大致克服。
己經再無落地痛既問題，只有長跑或快操後先有緊既感覺。
今週主要係快課，
週三 4X1000m 走 4分零幾甘，勉強完成。
週六 speed 6x100m 後 週日 Marathon Pace 19k, 就無力完成，捱得15-6K玩完。
剩低6週到渣馬，能唔能達標，而家言之尚早，跑多兩週盼狀態先再重估。
Don't worry, you are getting better now and keep in progress. I trust that you can meet your target in SCM, but don't push yourself too far, take it easy. Don't lets yourself suffered from any injuries again!
原帖由 Mike_Li 於 2011-1-9 21:56 發表 https://www.longrun.hk/forum/images/common/back.gif
Don't worry, you are getting better now and keep in progress. I trust that you can meet your target in SCM, but don't push yourself too far, take it easy. Don't lets yourself suffered from any injurie ...
多謝先，自己知自己事，自從受傷狀態大不如前，睇下未來厘兩週 keep 得到啦！:L
下週第七週 (10-16Jan)
Mon Rest
Tue Recovery+Speed 10K 6X100m
WedMedium-long Run 19K
ThuRest
Fri Lactate threshold 19K11K @HM race pace
SatRecovery 8K
SunLong Run 32K http://www.oldlensclub.hk/images/smilies/onion30.gif
Total: 88K
Checkie兄，加油呀！
第七週 (10-16Jan)
Mon Rest
Tue Recovery+Speed 10K 6X100m
Wed Medium-long Run 19K
完成左頭三日訓練，
第一日，Rest 乜都無做！ http://oldlens.es/images/smilies/onion9.gif
第二日，係第三轉100m speed 賴野，左腳爭樓親，不過唔算嚴重，好彩唔影響之後既mediumlong run。 http://oldlens.es/images/smilies/onion30.gif
第三日，溫度七度下，發唔到力，諗住前面10K，平均pace 5：50，後面9K， 5：20。但全程都係5：40∼6：00。 http://oldlens.es/images/smilies/onion13.gif
原帖由 Mike_Li 於 2011-1-10 09:18 發表 https://www.longrun.hk/forum/images/common/back.gif
Checkie兄，加油呀！
大家一齊加油！
尋日同你跑，今日有Gordon陪！:victory:
扭親？有無腫起？渣馬快到，保重呀。
原帖由 Mike_Li 於 2011-1-12 09:53 發表 https://www.longrun.hk/forum/images/common/back.gif
扭親？有無腫起？渣馬快到，保重呀。
多謝關心！:handshake
尋日跑完左腳痛痛地，好彩今日無乜野。:D
Checkie 兄
點解你嘅recovery 同speed會同一日操ge?
左腳足底跟好轉，點知.................
星期五一課又拉傷右小腿前肌肉，真係無奈！ @onion2@
3:30 目標越黎越遠！ @onion30@
Tue :
Summary time-01:02:01 distance-10.02 average pace-06:11
1 00:06:48 1.00 06:48
2 00:06:09 1.00 06:09
3 00:06:07 1.00 06:07
4 00:05:54 1.00 05:54
5 00:06:25 1.00 06:25
6 00:06:02 1.00 06:03
7 00:06:09 1.00 06:09
8 00:05:49 1.00 05:49
9 00:06:06 1.00 06:06
10 00:06:19 1.00 06:19
Wed :
Summary 01:56:45 19.51 05:59
1 00:06:06 1.00 06:06
2 00:05:54 1.00 05:54
3 00:05:52 1.00 05:52
4 00:06:00 1.00 06:01
5 00:05:51 1.00 05:51
6 00:06:02 1.00 06:02
7 00:06:06 1.00 06:06
8 00:05:43 1.00 05:43
9 00:05:49 1.00 05:49
10 00:05:40 1.00 05:40
11 00:05:59 1.00 05:59
12 00:05:29 1.00 05:29
13 00:06:09 1.00 06:09
14 00:05:55 1.00 05:55
15 00:05:44 1.00 05:44
16 00:05:46 1.00 05:46
17 00:06:21 1.00 06:21
18 00:06:15 1.00 06:15
19 00:06:29 1.00 06:29
20 00:03:25 0.51 06:47
Fri:
Summary 01:47:26 19.01 05:39
1 00:06:46 1.00 06:46
2 00:06:28 1.00 06:28
3 00:06:15 1.00 06:15
4 00:06:16 1.00 06:16
5 00:05:23 1.00 05:23
6 00:05:22 1.00 05:22
7 00:05:28 1.00 05:28
8 00:05:12 1.00 05:12
9 00:05:10 1.00 05:10
10 00:05:16 1.00 05:16
11 00:05:22 1.00 05:22
12 00:05:16 1.00 05:16
13 00:05:08 1.00 05:08
14 00:05:03 1.00 05:04
15 00:05:08 1.00 05:08
16 00:05:51 1.00 05:51
17 00:05:45 1.00 05:45
18 00:06:05 1.00 06:05
19 00:05:59 1.00 05:59
Sat:
Summary 00:34:19 5.00 06:51
1 00:06:36 1.00 06:36
2 00:06:51 1.00 06:51
3 00:06:55 1.00 06:55
4 00:06:57 1.00 06:57
5 00:06:55 1.00 06:55
[ 本帖最後由 checkie 於 2011-1-16 12:18 編輯 ]
原帖由 Left3 於 2011-1-15 19:35 發表 https://www.longrun.hk/forum/images/common/back.gif
Checkie 兄
點解你嘅recovery 同speed會同一日操ge?
個 schedule 係咁，但 speed 6x100m 其實好輕鬆。
Sun: 32K 變成10K慢跑
Mon: Rest
Tue: 13K 變成10K
Wed: 18k 變成11K
Thu: 6K
Fri: Rest
hea 足成個星期！
目標不得不改變為四小時內！ http://oldlens.es/images/smilies/onion2.gif
原帖由 checkie 於 2011-1-9 16:10 發表 https://www.longrun.hk/forum/images/common/back.gif
經過兩個療程共六次衝激波治療，足底根膜炎大致克服。
己經再無落地痛既問題，只有長跑或快操後先有緊既感覺。
今週主要係快課，
週三 4X1000m 走 4分零幾甘，勉強完成。
週六 speed 6x100m 後 週日 Marathon...
4X1000m 走 4分零幾甘 <---都幾好O !!
chekie兄, 受傷真好麻煩, 但這問題其實個個跑手應該都經過, 唯有慢慢來, reset目標唔係消極, 相反係極之積極的方法!!希望ching早日好番晒啦!
ps 小小個人意見, 既然ching係目標做全馬成績, 實在唔需要太多短矩 (100m/200m) 訓練, 易受傷之餘也不見得對長矩跑有大幫助..
Chickie, take care!
多謝以上各位師兄鼓勵同忠告。:handshake
而家我明一樣野，欲速則不達。:L
星期六活動前先鬆一下慢跑6K.
Sat:
Time: 00:35:39 Distance: 6.01 Average pace: 05:56
1 00:05:59 1.00 05:59
2 00:06:04 1.00 06:04
3 00:06:07 1.00 06:07
4 00:06:04 1.00 06:04
5 00:05:29 1.00 05:29
6 00:05:49 1.00 05:49
7 00:00:03 0.01 06:20
星期日一早出發，因為長課唔可以再取消，腳痛都要項，正一病態跑友。 http://www.oldlensclub.hk/images/smilies/onion9.gif
Sun:
Time: 02:50:38 Distance: 27.72 Average pace: 06:09
1 00:06:28 1.00 06:28
2 00:06:14 1.00 06:14
3 00:06:34 1.00 06:34
4 00:06:37 1.00 06:37
5 00:05:52 1.00 05:52
6 00:06:00 1.00 06:00
7 00:06:00 1.00 06:00
8 00:06:04 1.00 06:04
9 00:05:56 1.00 05:56
10 00:06:13 1.00 06:13
11 00:05:43 1.00 05:43
12 00:05:52 1.00 05:52
13 00:05:45 1.00 05:45
14 00:05:49 1.00 05:49
15 00:05:47 1.00 05:47
16 00:05:56 1.00 05:56
17 00:06:20 1.00 06:20
18 00:06:06 1.00 06:06
19 00:05:51 1.00 05:51
20 00:05:53 1.00 05:53
21 00:06:36 1.00 06:36
22 00:05:53 1.00 05:53
23 00:06:08 1.00 06:08
24 00:07:01 1.00 07:01
25 00:05:53 1.00 05:53
26 00:06:14 1.00 06:14
27 00:06:30 1.00 06:30
28 00:05:09 0.72 07:12
http://connect.garmin.com/activity/6465 ... 1e4d75%2C0
雖然左右腳都受傷，今曰完成既 27K 長課後，有少少謝既感覺, 唔通停一週己經大脫腳？ http://www.oldlensclub.hk/images/smilies/onion35.gif
但腳仔唔痛好番好多！ http://www.oldlensclub.hk/images/smilies/onion24.gif
下星期 32K 長課要係東京六本本跑!
