Mike_Li
發表於 2011-1-9 21:48:55
Week 4 (03 -09 Jan)
Tue --- IR run 12k of which 8 k are IR 1:04:09
Thu --- Relaxed run 8.7k 49:55
Sat --- slow run 8k 50:43
Sun --- 2 x 4k in HM speed, 3k warm up and 2k jog, 2k cool down 1:21:31
Total: 43.7k
checkie
發表於 2011-1-9 22:28:59
原帖由 Mike_Li 於 2011-1-9 21:48 發表 https://www.longrun.hk/forum/images/common/back.gif
Week 4 (03 -09 Jan)
Tue --- IR run 12k of which 8 k are IR 1:04:09
Thu --- Relaxed run 8.7k 49:55
Sat --- slow run 8k 50:43
Sun --- 2 x 4k in HM speed, 3k warm up and 2k jog, 2k cool down 1:21:31
...
加油!一星期操到四日, 應該好番哂?
Mike_Li
發表於 2011-1-10 09:22:45
未呀,但已好好多。雖然操到四日,但都唔係intensive的練習。
Mike_Li
發表於 2011-1-12 15:03:47
Week 5 (10 -16 Jan)
Tue --- 50 min aerobic run with 4k are in 21.1 km-RT, 8.7k
Thu --- 40 min slow run, 7k
Sun --- China Coast Half Marathon, chilly day. 1:53:xx. It is hard race course for me that I have a cramp before finish line.
[ 本帖最後由 Mike_Li 於 2011-1-16 18:28 編輯 ]
Left3
發表於 2011-1-12 21:09:04
加油!Mike Ching!
Mike_Li
發表於 2011-1-13 09:20:24
Left3 師兄,多謝。你有冇報 China Coast 賽事?
Mike_Li
發表於 2011-1-24 09:26:58
Week 6 (17-23 Jan)
Tue-- Relaxed run 8k 44:40
Thu -- Relaxed run 10k 55:24
Sat -- Relaxed run 6k 34:57
Sun -- 12k; 3k Warm up 16:53
7k HM Race peace 34:16
2k Cool down 11:53
Mike_Li
發表於 2011-1-31 09:16:09
Week 7 (24 - 30 Jan)
Mon -- slow run 6k 36:19
Tue -- Relaxed run 10k 56:04
Thu -- Medium slow run 13k 1:11:55
Sat -- Slow run 22k (Cancel, due to housework that causes back pain)
Sun -- Relaxed run 8k 41:39
Total: 36.8km
[ 本帖最後由 Mike_Li 於 2011-1-31 10:53 編輯 ]
Mike_Li
發表於 2011-2-7 10:37:23
Week 8 (31 - 6 Feb)
Tue -- Slow run 6k35:39
Wed --Relaxed run 10k 55:44
Thu -- Slow run 11k 1:00:02
Sat -- Slow run 21k 2:02:14
Sun -- Slow run 8k 51:11
Total:56km
checkie
發表於 2011-2-7 13:32:43
恭喜發財!
加油,仲有兩週。
Mike_Li
發表於 2011-2-9 10:37:09
Week 9 (7 - 13 Feb)
Mon -- Slow run 6k 31:25
Tue -- 12k (Intensive Run --7k) 3k warm up and 2k cool down 1:04:00
Wed --Relaxed run 10k 56:04
Thu -- Slow run 12k 1:10:52
Sat --3 x 4 k in HMRT, 3k warm up, 10 min lite jog in between and 2k cool down 1:26:32
Sun -- Slow run 15k ( Cancel, bad weather)
Total: 59k
[ 本帖最後由 Mike_Li 於 2011-2-14 20:56 編輯 ]
checkie
發表於 2011-2-9 18:08:41
原帖由 Mike_Li 於 2011-2-9 10:37 發表 https://www.longrun.hk/forum/images/common/back.gif
Week 9 (7 - 13 Feb)
Mon -- Slow run 6k 31:25
Tue -- 12k (Intensive Run --7k) 3k warm up and 2k cool down 1:04:00
Wed --Relaxed run 10k
Thu -- Slow run 12k
Sat --3 x 4 k in HMRT, 3k warm up, 1 ...
72K 你轉跑全馬?:lol
Mike_Li
發表於 2011-2-10 09:11:13
Checkie兄,其實我都唔想架,但是個program系set 右跑72k,我都無法!今日慢跑左12k,跑到死死下!可能個program想幫我放muscles' glycogen 卦。今個星期還有兩課,希望可以complete倒。
今朝早唔見倒您,跑夠里數?
checkie
發表於 2011-2-10 10:22:16
原帖由 Mike_Li 於 2011-2-10 09:11 發表 https://www.longrun.hk/forum/images/common/back.gif
Checkie兄,其實我都唔想架,但是個program系set 右跑72k,我都無法!今日慢跑左12k,跑到死死下!可能個program想幫我放muscles' glycogen 卦。今個星期還有兩課,希望可以complete倒。
今朝早唔見倒您,跑夠里數? ...
我夠皮啦!:loveliness:
今日休息,剩低最長星期日19K,其他8-10K。
聽朝會跑8K!
佐治男孩
發表於 2011-2-11 05:11:31
原帖由 Mike_Li 於 2011-2-10 09:11 發表 https://www.longrun.hk/forum/images/common/back.gif
Checkie兄,其實我都唔想架,但是個program系set 右跑72k,我都無法!今日慢跑左12k,跑到死死下!可能個program想幫我放muscles' glycogen 卦。今個星期還有兩課,希望可以complete倒。
今朝早唔見倒您,跑夠里數? ...
Mike 兄,是不是準備跑渣打半馬呢?加油!
Left3
發表於 2011-2-11 09:18:17
加油!Mike Ching!
Mike_Li
發表於 2011-2-11 15:28:00
多謝各位師兄鼓勵,大家一齊加油呀。
Mike_Li
發表於 2011-2-14 20:57:53
Week 10 (14 - 20 Feb)
Mon -- Relaxed run 8k, 47:11
checkie
發表於 2011-2-16 07:59:19
原帖由 Mike_Li 於 2011-2-14 20:57 發表 https://www.longrun.hk/forum/images/common/back.gif
Week 10 (14 - 20 Feb)
Mon -- Relaxed run 8k, 47:11
你跑幾點?
我地大隊4:45出發,跟唔跟?
Mike_Li
發表於 2011-2-16 09:31:30
我跑5:45,要4:00出發,跟唔倒你地呀!