固體蛇 發表於 2012-3-5 16:18:13

資歷淺薄新手歷程

小弟其實冇咩可以同各位師兄/師姐分享,
因為練習跑步o既資歷尚淺, 亦未有能力跑半馬甚至全馬kuoiuoyuiytu;
回想第一次跑應該係2010年10月, 初時係一星期跑2次4km,
逐步加至依家一星期跑2次10km, 參加過o既比賽就只有2012 o既渣馬hjkjhkhjk

固體蛇 發表於 2012-3-5 16:19:21

以下係有記錄之後小弟o既龜速紀錄

   Running Training Record













DateStarting Time8km Finishing Time10km Finishing TimeTime used for 8kmTime used for 10kmWeatherTemperature 23 Nov 201116:54:3517:44:1417:57:4149min39sec1hr03min06secSunny intervals
27 Nov 201116:12:27Nil.17:14:28Nil.1hr02min01secSunny
30 Nov 201116:32:3617:23:5817:38:0751min22sec1hr05min31secSunny intervals
03 Dec 201110:46:1011:35:1311:47:4149min03sec1hr01min31secSunny
04 Dec 201111:14:0212:05:0512:19:0551min03sec1hr05min03secSunny
07 Dec 201115:32:1216:22:4016:36:0050min28sec1hr03min48secSunny intervals
11 Dec 201116:36:5117:25:3617:38:4748min45sec1hr01min56secSunny and windy17℃ 14 Dec 201116:41:2717:30:3317:44:0849min06sec1hr02min41secCloudy19℃ 18 Dec 201116:51:4717:40:4717:54:0249min00sec1hr02min15secSunny16℃ 20 Dec 201116:27:5417:19:3317:32:0251min39sec1hr04min08secCloudy17℃ 24 Dec 201110:15:2611:05:3911:18:4050min13sec1hr03min14secSunny14℃ 26 Dec 201115:15:2716:05:0916:18:0249min42sec1hr02min35secSunny intervals17℃ 27 Dec 201110:34:3711:30:0511:45:0155min28sec1hr10min24secSunny18℃ 31 Dec 201111:04:2811:56:3412:09:1052min06sec1hr04min42secSunny intervals18℃ 02 Jan 201217:08:4817:57:4018:09:4848min52sec1hr01min00secSunny intervals15℃ 05 Jan 201216:34:1717:28:2017:42:4454min03sec1hr08min27secCloudy11℃ 08 Jan 201215:47:4516:36:1216:49:3648min27sec1hr01min51secSunny intervals17℃ 12 Jan 2012------#VALUE!#VALUE!Cloudy, some rain15℃ 14 Jan 2012------49min40sec1hr03min15secRainy-- 15 Jan 2012------59min14sec1hr14min59secRainy-- 18 Jan 2012------51min35sec1hr05min44secSunny intervals15℃ 21 Jan 201210:31:00--11:35:00#VALUE!1hr04min00secCloudy16℃ 29 Jan 2012------49min12sec1hr02min01secCloudy15℃ 01 Feb 2012------51min09sec1hr05min19secSunny16℃ 05 Feb 2012------48min18sec59min24secCloudy, then sunny intervals16℃ 08 Feb 2012------51min50sec1hr04min16secCloudy13℃ 12 Feb 2012------46min07sec57min45secSunny intervals19℃ 15 Feb 2012------46min49sec58min05secCloudy and foggy19℃ 19 Feb 2012------48min47sec1hr00min25secSunny intervals14℃ 22 Feb 2012------49min07sec1hr01min02secCloudy and foggy19℃ 26 Feb 2012------47min57sec59min51secCloudy13℃ 29 Feb 2012------48min25sec1hr00min16secCloudy15℃ 04 Mar 2012------47min53sec59min21secSunny intervals21℃

固體蛇 發表於 2012-3-5 16:23:00

紀錄時間係用手持手機計時錶人手按掣,
渣馬前習慣唔睇時間, 任自己隨氣力狀態跑, 只求每次跑畢
渣馬後手持手機一路睇時間提醒自己

lamkw103 發表於 2012-3-5 20:45:52

c兄 差d睇唔明你份表~!

加油呀c兄~~

固體蛇 發表於 2012-3-6 10:27:47

原帖由 lamkw103 於 2012-3-5 20:45 發表 https://www.longrun.hk/forum/images/common/back.gif
c兄 差d睇唔明你份表~!

加油呀c兄~~

還要各位師兄多多指點就真hjkjhkhjk

Turtle 發表於 2012-3-6 10:38:42

起碼有進步.

加油,固體sir 兄

固體蛇 發表於 2012-3-6 10:59:41

原帖由 Turtle 於 2012-3-6 10:38 發表 https://www.longrun.hk/forum/images/common/back.gif
起碼有進步.

加油,固體sir 兄

多謝師兄鼓勵, 可以比o的意見我嗎?hjkjhkhjk
https://www.longrun.hk/forum/viewthread.php?tid=17058&extra=page%3D1

little-fish 發表於 2012-3-24 21:26:34

唔知你信唔信，你的現時階段我建議你只跑long run.
而家你只跑二十K，根本對十km比賽太短，不如只集中練耐力，跑距離，加至可以一次完成最小16-18km為止，否則就算有速度都支持不到。跑6：50-6：30\km.
我以此速度跑了半年，到比賽時跑52分鐘完成

固體蛇 發表於 2012-3-27 12:23:06

原帖由 little-fish 於 2012-3-24 21:26 發表 https://www.longrun.hk/forum/images/common/back.gif
唔知你信唔信，你的現時階段我建議你只跑long run.
而家你只跑二十K，根本對十km比賽太短，不如只集中練耐力，跑距離，加至可以一次完成最小16-18km為止，否則就算有速度都支持不到。跑6：50-6：30\km.
我以此速度 ...

努力中, 希望慢慢加上去, 半年後可以跑完18km
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