After 4 days rest, engine restart, 12K treadmill tonight, 65'+. 11.05
QB waterfront - SKW back & fro few times at night, 14K, 75'+ 11.06
12K treadmill evening, 66' 11.08
大美督Fila半馬, 去半程52'23, 回半程54'06, 全程1:46'29 11.10
晚上在九龍灣運動場跑圈, , 跑左25圈, 10K, 但唔記得戴錶...... 原帖由 Lex 於 10-11-2009 22:23 發表 https://www.longrun.hk/forum/images/common/back.gif
11.10
晚上在九龍灣運動場跑圈, , 跑左25圈, 10K, 但唔記得戴錶......
使鬼戴錶咩,你一向均速 ga-la!:handshake
4:30�K,10K 咪 43' 囉!:lol 原帖由 oscar 於 2009-11-10 23:35 發表 https://www.longrun.hk/forum/images/common/back.gif
力士兄,加油!玩完毅行一齊玩澳馬!記住唔好傷!yuytiojiuoiuo" />" />" />" />
一定!
原帖由 cu83 於 2009-11-10 23:40 發表 https://www.longrun.hk/forum/images/common/back.gif
使鬼戴錶咩,你一向均速 ga-la!:handshake
4:30�K,10K 咪 43' 囉!:lol
cu, 4:30/K x 10K = 45' worngD177hgh 原帖由 Lex 於 11-11-2009 08:53 發表 https://www.longrun.hk/forum/images/common/back.gif
一定!
cu, 4:30/K x 10K = 45' worngD177hgh
ng2hgh~~You are right! 11.11
銅鑼灣運動場 <-> 阿公岩道, 14K, 1:24 11.13
晚上輕輕鬆鬆跑機7k, 40' 11.13
慢jog 4K, 24' 11.15
Nike 10K
天氣好好, 氣温15度, 啱晒跑步, 10K 44'37" PB:victory:
4'22" 4'29" 4'20" 4'30" 4'31"
4'32" 4'27" 4'28" 4'34" 4'21" 原帖由 Lex 於 2009-11-15 12:12 發表 https://www.longrun.hk/forum/images/common/back.gif
11.15
Nike 10K
天氣好好, 氣温15度, 啱晒跑步, 10K 44'37" PB:victory:
4'22" 4'29" 4'20" 4'30" 4'31"
4'32" 4'27" 4'28" 4'34" 4'21"
主力練蟻行都可以PB,勁勁勁!ngD176hgh
回復 634# 的帖子
主要原因今日天氣好好:loveliness: 原帖由 Lex 於 2009-11-15 12:12 發表 https://www.longrun.hk/forum/images/common/back.gif11.15
Nike 10K
天氣好好, 氣温15度, 啱晒跑步, 10K 44'37" PB:victory:
4'22" 4'29" 4'20" 4'30" 4'31"
4'32" 4'27" 4'28" 4'34" 4'21"
congrats for ching's PB :lol :lol
next time can target sub 44 la~~ 原帖由 smchan2 於 2009-11-15 14:58 發表 https://www.longrun.hk/forum/images/common/back.gif
congrats for ching's PB :lol :lol
next time can target sub 44 la~~
我無乜報10K賽, 跑多兩个馬拉松今季就夠皮hjkjhk 原帖由 Lex 於 2009-11-15 12:12 發表 https://www.longrun.hk/forum/images/common/back.gif
11.15
Nike 10K
天氣好好, 氣温15度, 啱晒跑步, 10K 44'37" PB:victory:
4'22" 4'29" 4'20" 4'30" 4'31"
4'32" 4'27" 4'28" 4'34" 4'21"
力哥太強啦, 下個星期蟻行繼續努力! 原帖由 kenneth 於 2009-11-16 10:25 發表 https://www.longrun.hk/forum/images/common/back.gif
力兄﹗勁﹗﹗星期五,睇住小弟。ng10hgh
力兄,星期五就用昨日既速度44分跑至西壩尾..等隊友啦.