Kenneth, 073602 mean what? What is the distance? I guess 073602 means 7 min 36 sec, is it right? But how about distance? If you take 7 min for 400m, the speed is too low for jogging. However, for 900 m, it is an appropriate speed forrecovery jogging.
Hi Kenneth,
If you had a recovery run with time of 7min 36 sec for 1600m, it implies your recovery pace in 4.75/km and you can finish full marathon within 2 hr. and 45 min. Otherwise, your recovery run is too fast for your body to recover from prior training and prepares for following quality workout.
Kenneth, as refer to Pete's suggestion in his book "·
Recovery runs are relatively short runs done at a relaxed pace to enhance recovery for your next hard workout. These run are not necessarily jogs, but they should be noticeably slower than your other workouts of the week."
So, if you cannot finish FM in 2Hr and 45 min, then it is likely that you are running too fast in your recovery day.
原帖由 kenneth 於 2009-8-14 10:32 發表 https://www.longrun.hk/forum/images/common/back.gif
SORRY ，小弟寫漏了，073602 是 1,600 米。fgftk_13fgfg
[ 本帖最後由 Mike_Li 於 2009-8-14 14:35 編輯 ]
原帖由 Mike_Li 於 2009-8-14 14:32 發表 https://www.longrun.hk/forum/images/common/back.gif
Hi Kenneth,
If you had a recovery run with time of 7min 36 sec for 1600m, it implies your recovery pace in 4.75/km and you can finish full marathon within 2 hr. and 45 min. Otherwise, your recovery r ...
Mike 兄誤會了，屈老大意思係原本想慢jog，後來跟咗其他ching/ctse 跑 1600x5...
小弟有時跑完跟屈老大慢jog...速度應該唔會快過 6min/km
原帖由 kenneth 於 2009-8-19 14:05 發表 https://www.longrun.hk/forum/images/common/back.gif
星期一到場後，腳有少少緊，慢JOB 數圈， JOB 鬆對腳。之後黃 SIR 到場，1900 開始練 八式，約 1940 左右，開始由鄧記跑過湖山公園，因為同行的，部份是快腳，都有比部份 CHING 扯快。時間為 174090 去到湖山，之後飲 ...
老大咁耐冇沖,都仲沖得幾快下喎....
原帖由 kenneth 於 2009-8-21 10:21 發表 https://www.longrun.hk/forum/images/common/back.gif
昨天去到都是慢JOB，先鬆鬆對腳，因為星期六要操山，昨晚都唔會去得太盡。
昨晚正餐 1000 x 10 7分連休
1. 042835
2. 040937
3. 042699
4. 042733
5. 043090
6. 043456
7. 043618
8. 043819
之後跟飛象做體 ...
老大....做咩跑咁快...嘿嘿
原帖由 kenneth 於 2009-8-21 10:43 發表 https://www.longrun.hk/forum/images/common/back.gif
因為比閣下帶快了。hgj059ghjg" />" />hj
聽講我係你後面跟跑....點會帶快你...你咪調轉來講...
原帖由 kenneth 於 2009-8-21 11:21 發表 https://www.longrun.hk/forum/images/common/back.gif
閣下跟小弟一個圈後，開始發力界小弟，我仲記得的.....，閣下小心今晚可能上唔到長跑網。hgjD092ghjg" />" />hj
因為我沒有跑第一組,所以第二組至有力跑快少少咋~~其實都係因為小弟俾左D動力你,你至沒有渣流灘,你咪恩將仇報呀..
原帖由 kenneth 於 2009-8-21 11:50 發表 https://www.longrun.hk/forum/images/common/back.gif
點講都無用，跑咁多組，界小弟咁多組，閣下今晚認命啦﹗﹗hjhjD105hjhj
今晚轉玩 MSN 嘿~嘿
