Date: 12-12-2009
Time & Temp: 15:30, 20C
Distance & total time: 13K aerobic run +6 x 100 m strides; 1:14:55
(South Horizons --> Aberdeen-->Ocean Park--> Aberdeen-->Ocean Park-->South Horizons)
Date: 13-12-2009
Time & Temp: 14:30, 20C
Distance & total time: 33K slow run ; 3:27:09 (average: 6:16/k)
Lap time:
1:34:27(South Horizons --> Sha Wan Drive --> Cyber Port---> Ap Lei Chau Bridge)
48:11(Ap Lei Chau Bridge --> South Bay)
1:04:29(South Bay ---> South Horizons)
今天慢跑，所以也比較輕鬆，吃了片鹽餅——很鹹；和一包energy gel。跑到31至32K時大腳肌肉在上橋時有些抽，於是放松和改變姿勢，抽了約500m就ok了。
[ 本帖最後由 Mike_Li 於 2009-12-13 21:49 編輯 ]
Date: 15-12-09
Time & Temp: 06:15, 16C
Distance & Total Time: 9.6K recovery run ;58:20
Lap time:
10:43
9:39
9:26
9:25
9:31
9:34
[ 本帖最後由 Mike_Li 於 2009-12-16 09:48 編輯 ]
Date: 20-12-09
Time & Temp: 09:35, 16C
Distance & Total Time: 8.6K ;45:07
今天原來想跑17K，但休息了幾天跑起來有點力不從心，只好跑了8k左右。今天的天氣十分舒服。
Lap time:
9:06
8:49
8:02
8:56
10:12
Date: 22-12-09
Time & Temp: 06:15, 16C
Distance & Total Time: 9.6K ;55:39
Lap time:
9:43
9:20
10:53
8:43
8:33
8:25
Time & Temp: 18:15, 18C
Distance & Total Time: 8.4K ;32:45
Lap time:
8:05
7:44
8:36
8:20
[ 本帖最後由 Mike_Li 於 2009-12-22 21:08 編輯 ]
Date: 23-12-09
Time & Temp: 20:35, 18C
Distance & Total Time: 19K ;1:50:26
Lap time (South Horizons-->Aberdeen-->Wong Chuk Hang-->South Horizons):
54:07
56:18
Date: 24-12-09
Time & Temp: 17:05, 19C
Distance & Total Time: 10K recovery run ; 56:11
lap time:
9:42
9:35
9:29
9:12
9:11
8:59
Date: 25-12-09
Time & Temp: 07:15, 19C
Distance & Total Time: 24K med long run ; 2:14:53
lap time:
9:28
58:32 ( South Horizons -> South Bay)
57:55 (South Bay -> South Horizons)
2:12(400m)
2:12(400m)
2:12(400m)
2:12(400m)
Feel very tired--exhausted on return trip.
Date: 26-12-09
Time & Temp: 08:00, 19C
Distance & Total Time: 9.6K recovery run ; 1:00:45
lap time:
10:43
10:23
10:08
10:04
9:46
9:38
Date: 01-01-10
Time & Temp: 15:00, 19C
Distance & Total Time: 17.6K med long run ; 1:33:21
lap time:
8:25
8:25
8:33
8:32
8:29
8:31
8:26
8:27
8:30
8:35
8:23
Date: 02-01-10
Time & Temp: 17:00, 19C
Distance & Total Time: 13K aerobic run + 6 x 100 m strides ; 1:06:14
lap time:
7:49
7:36
8:28
8:17
8:18
8:22
8:27
8:54
原本要跑24k，但跑了10多k已有倦的感覺，雙腿也有抽筋的抽住抽住的情況。鬼叫自已停跑了一個星期，只是兩天前復操！本住長跑長有，避免受傷的原則，還是停下來吧。
Date: 03-01-10
Time & Temp: 15:00, 19C
Distance & Total Time: 22.8K med long run; 2:05:40 (5:30/K)
lap time:
8:35
8:22
1:39:33 (South Horizons to and fro Cyber Port)
9:08
[ 本帖最後由 Mike_Li 於 2010-1-3 21:13 編輯 ]
努力呀! 加油呀! 覺得累就休息下!! 而家係非常時期, 千祈唔好跑傷呀!! 預祝渣馬有好成績!!!
Date: 05-01-10
早上
Time & Temp: 05:35, 17C
Distance & Total Time: 9.6K recovery run; 57:48 (6:02/k)
lap time:
10:14
9:42
9:39
9:34
9:22
9:15
晚上
Time & Temp: 20:35, 16C
Distance & Total Time: 6.4K recovery run; 36:23 (5:41/k)
lap time:
9:11
9:07
9:05
8:58
[ 本帖最後由 Mike_Li 於 2010-1-5 22:02 編輯 ]
Date: 06-01-10
Time & Temp: 18:40, 15C
Distance & Total Time: 24K med long run; 2:09:00 (5:22/K;8:36/mile))
lap time:
8:44
8:27
8:24
8:26
8:27
8:29
8:31
8:30
8:40
8:42
8:32
8:41
8:47
8:49
8:38
[ 本帖最後由 Mike_Li 於 2010-1-7 09:10 編輯 ]
MIKE CHING你好hjhem37hj , 剛看罷你的BLOG, 其中你和佐治CHING對 AEROBIC著重耐力 和 INTERVAL著重速度 的訓練的一番見解很有值得參考, 謝謝!
祝CHING渣馬SUB 3:30成功!!uhgjuem32hj
Date: 07-01-10
Time & Temp: 20:40, 14C
Distance & Total Time: 10K recovery run; 56:22
lap time:
9:35
8:59
9:03
9:16
9:25
10:02
Date: 08-01-10
Time & Temp: 21:00, 14C
Distance & Total Time: 19.3K med long run with 11.2k@ 15k pace ; 1:41:17
15k pace lap只有三個圈能在8分鐘內完成，跟目標7:30還有一段距離！能完成也:D
lap time:
9:02
8:48
7:29
9:14
7:44
7:58
9:19
8:01
8:05
8:07
9:25
8:00
Date: 09-01-10
Time & Temp: 15:30, 16C
Distance & Total Time: 8.0K recovery; 46:54
lap time:
10:06
9:26
8:57
9:12
9:12
[ 本帖最後由 Mike_Li 於 2010-1-10 18:24 編輯 ]
