23/12/08 沿河跑10.3km
22/12/08昨日沒有跑，與來澳洲渡假的中學同學借單車漫遊city周圍的景色，途經st kida beach 和 albert park lake，景色不錯，不過由於踩得過於輕鬆，連汗沒有點出過:L
23/12/08
沿河跑10.3km (如圖)，步速不快，大約5:15m/km，時間用了54:24。
明天到30/12都不會在墨爾本，可能今次是本年最後一次跑步了。
26/12/08 Run in Cairns (abotu 5K)
I am now in Cairns where is regarded as the start line of Great Barrier Reef.damn it... I don't like snorkeling as I am REALLY afraid of water...
when I just get started, I was scared by the roughly ocean. Eventually I resorted to prompt retreat within 30 sec...
waste of money you might think, but I am not interested to die under the water as I still want to run a marathon.
so far I have 30mins run along the coast after those "water activities". I reckon I have run at least 5K since I ran with a pretty high pace...
just stop here now ... photos will be uploaded when I have come back.
I will go to Gold Coast tomorrow morning until 30/12.
have a happy christmas holidays everyone :) 原帖由 michaelyw 於 2008-12-26 19:50 發表 I am REALLY afraid of water Can't you swim?
Or the tides there are too large that may wash you away from the coasts?
Perhaps you may run there probably since you may not suddenly fall into the sea...is it true? I am from Australia too, I am in Brisbane 原帖由 ChARsoN 於 2008-12-27 20:06 發表 https://www.longrun.hk/forum/images/common/back.gif
Can't you swim?
Or the tides there are too large that may wash you away from the coasts?
Perhaps you may run there probably since you may not suddenly fall into the sea...is it true?
I can only swim at the pool but I will be scare if my feet can not hit the ground.
yep, I started away from the coast and it was at least 5m deepth...
anyway I will explain more when i've come back to Melbourne in Chinese. 原帖由 d_drifter 於 2008-12-27 23:18 發表 https://www.longrun.hk/forum/images/common/back.gif
I am from Australia too, I am in Brisbane
hi d_drifter,
nice to meet you :)
I am studying in Melbourne and now I am in Gold Coast for holiday.
I just stayed Brisbane less than an hour when Brisbane Airport was my transitional point between Carins and Gold Airport during my current journey.
I will go back to Melbourne from Brisbane Airport on 30/12 evening.
28/12/2008 60mins Run along the Gold Coast Beaches (about 10.5km)
I am so happy I still have chance to run during the journey.I run from Main Beach to South Surfers Beach (just ran through Surfers Paradises Beach).
Not sure about the exact distance but I reckon I should have run 10km.
I feel good to run on the sand.
don't have much time left to get online... talk about it later.
[ 本帖最後由 michaelyw 於 2008-12-29 15:18 編輯 ] if you wanted a meet up. . .call me on 0433 473 088
4/1/09 regular jog at the Tan, double laps
not really in good fitness level today as I have spoiled myself into alcohol and computer games during new year eve and the start of this year. I decide to rebuild my running routine today if I really want to make it as a marathon year. A nice evening run so far although I found it a bit struggling to run only 8km in total. Average pace was slow... probably about 5:30m/km. A good start so far...在此祝大家新年快樂，長跑長有:)
December running distance: 79.8km
[ 本帖最後由 michaelyw 於 2009-1-5 17:11 編輯 ]
Weekly Review: (5/1/09-11/1/09)
Total running distance: 41.3kmMonday (8km): Double Tans plus extra jog from home.
details: 400m warm up, ran double tan (7.6km) for 38:17.
notes: With tempo pace I could run 18:54 for the first lap before starting to slow down at Anderson St, But still can keep early 19mins on average per lap.
Tuesday (8km): Speedwork session at the Tan.
details: 2km warmup, 500m sprint, 4 times 1km (4:31 up, 4:15 down, 4:34 up, 4:10 down), 1.5km cool down
notes: Welcome Thomas Tong the churchmate to join this session and feel sad for Randall the captain departure. Pace is acceptable although I didn't give my all out.
Wednesday (10.3km): Yarra trail, from Federation Square to near Burnley, regular jog but pretty fast this time.
details: 50.52 for 10.3km.
notes: I am happy about myself to run my "PB" of this regular route. So fantastic to run under 5:00m/km. Good start of this year and thanks God for bringing me this joy today.
Thursday (4km): Speedwork session at Olympic Park track
details: Interval: 1km warm up, 6 times 400m with 2mins break between (1:24, 1:24, 1:24, 1:23, 1:23, 1:24), cool down: 600m
notes: I am surprised to run with such consistency despite of exhaustion after the voluntary work at church. Surely it is a fantastic week thanks to voluntary work boast.
Friday+Saturday: break
Sunday (11km): Race at Princes Park (10km), plus 1K extra during church activity.
details: race performance: 48:18 (1st: 24:05, 2nd: 24:13)
notes: My first race of this year. It is not bad to run with high consistency although I think I could do better next time. Not a bad start though.
[ 本帖最後由 michaelyw 於 2009-1-11 16:23 編輯 ]
Photo of Princes Park 10K (11/01/2009)
only about 14, 15 degree in the morning....
wondering if it is a real summer season even though it was a perfect weather to run.
VO2 Max Treadmill Testing, prelude of the research (about 1.5km for today)
I participate in a research undertaken by an undergrad student and some professors as a voluntary recreational runner. Roughly speaking they will plan some kinds of traning program in order to find out the effect of cross traning to a recreational runner's performance. This week I need to take some kinds of pre-program tests which will be taken again at the end of the sessions in order to find out differences between. The session will be last for 4 weeks so I need to narrow down my regular quality session to 1 per week.Today I have taken Vo2 Max Treadmill Testing. General speaking, the participant needs to wear some heavy stuff and uses sth to clip the nose so as to keep it from breathing (so you have to breath with mouth only). the Treadmill started with a rather slow pace (8km/h) and increase its pace graduatlly each min and also increase its steep subsequently.
They showed me some number after the test and they said they'll give me full report after the whole research so I didn't drop it down. Roughly I got the number of my max heart rate is 183, weight = 56.5, height = 172cm. A good test though I found it quite difficult to run with that heavy snorkeling-like stuff.
13/1/09 speedwork session under extreme weather (11.8km)
warm up: 1.5km4 times 80m sprint
4 times 2km tempo run with about 90sec rest between.
cool down: 2km
在最高37度下跑步實在幾難頂，但感謝其中一位師兄之後為大家提供冰凍的powerade。 原帖由 michaelyw 於 2009-1-12 13:04 發表 https://www.longrun.hk/forum/images/common/back.gif4163only about 14, 15 degree in the morning....wondering if it is a real summer season even though it was a perfect weather to run. It seems that Summer in Australia is just like Winter in Hong Kong....
However, I haven't been there before... i have been to AUS this summer hoilday for a study tour in Sydney.
i miss AUS very much..you are very luckily that you can stay in AUS for a long time.
anyway,add oil!!!:handshake 原帖由 ChARsoN 於 2009-1-14 19:08 發表 https://www.longrun.hk/forum/images/common/back.gif
It seems that Summer in Australia is just like Winter in Hong Kong....
However, I haven't been there before...
墨爾本的夏天....真的不知道怎樣說... 星期日朝早14、15度，星期二下午最高37度. :L 原帖由 david_92hk 於 2009-1-14 19:12 發表 https://www.longrun.hk/forum/images/common/back.gif
i have been to AUS this summer hoilday for a study tour in Sydney.
i miss AUS very much..you are very luckily that you can stay in AUS for a long time.
anyway,add oil!!!:handshake
Thanks David. I am happy to stay here for a long time. Sydney is not a bad place but actually I love Melbourne more :)
14/1/09 Peak Power Output Testing (intensive Cycling 15mins)+ 1km run cool down
Rode on the bike whose level up gradually in every 2min30sec. Finally stopped at level 7 which still has 2mins left in this level.Max heart beat = 181.
followed by 1km cool down (4:56) on the grassland track outside the Sport Centre where I will run 5km trial there this Friday.
16/1/08 5km Time Trial as the record before the research program
This morning I ran with 5km trial with a fancy time of 22:20, 40sec faster than my PB a month ago. Surely I can address number of factors in favour of this abnormal time:1. the track (1km per lap) is a flat grass land and no any hill at all. It is also easy to run faster at grassland than the sandy track at the Tan or Princes Park.
2. Weather is perfect (18 degree) with not much sunshine this morning although I was caught by some headwind and some smelly chemical fertilizer. General speaking the condition is so good for a runner.
3. Without any doubt Olivia the trainer gave me much encouragement and I thank her about this. Although I might not be a perfect sample I just hope I could make some contributions in her own research project.
Time:
1km: 4:09
(nooooo!! it is not Human Velocity Training and you don't have any break in between. Slow down if you don't want to crack at the end)
2km: 8:47 (4:38)
(back to normal. I'd be happy if I can hold this pace til the end, so stop any dreaming or wondering)
3km: 13:23 (4:36)
(my feet still felt pretty strong, which is a good phenomenon. see whether I can keep this form later on)
4km: 17:55 (4:32)
(good good, 17:55 for 4km, really a nice time and in good position to run under 23mins)
5km: 22:20 (4:25)
(a late push at the final lap is enough to run on aveage of 4:30 per lap.)
warm up beat: 120
max heart beat: 177
cool down beat (2mins later): 147
cool down beat (4mins later): 126
I have no idea how to run faster than this 3 weeks later after the research, but it gives me a confidence boast to run a sub23 5km race this year. Anyway it is still a good new for me.
[ 本帖最後由 michaelyw 於 2009-1-16 11:25 編輯 ]
