28-07-09
原訂今天的練習，因要外出飲宴而取消。今晚補上一課。
29-07-2009,黃昏6:30起步，天氣--熱、約31度，微風。
目標:12Km aerobic run with 10 x 100 m speed run
Time: 1:07:37
First 2K relax run for warm-up:10:25
Then 10 x 100 m speed run and jog between each run: 22.5, 23.1,21.0, 22.3, 21.2, 22.2, 23.1, 21.6, 22.2, 22.7
Follow by 9K aerobic run, but a bit tired after speed run and feeling hard.
5:42
11:05
11:35
11:54
13:07
30-07-2009
Rest
31-07-2009
晚上氣溫31度
1:21:35 @156@14K, aerobic run
First lap ran with my second half in slow run--14:10
12K in aerobic run @156---11:16,11:00, 11:14,11:20, 11:30, 11:01
[ 本帖最後由 Mike_Li 於 2009-8-3 09:47 編輯 ]
mike 兄, 想知你現時每周哩數達到幾多
原帖由 Mike_Li 於 2009-8-1 10:18 發表 https://www.longrun.hk/forum/images/common/back.gif
31-07-2009
晚上氣溫31度
1:21:35 @156@14K, aerobic run
First lap ran with my second half in slow run--14:10
12K in aerobic run @156---11:16,11:00, 11:14,11:20, 1130, 11:01
mike hing 請問 @156 點解
原帖由 跟跑員yat 於 2009-8-1 10:33 發表 https://www.longrun.hk/forum/images/common/back.gif
mike hing 請問 @156 點解
難道是Heart Rate?
Turalyon, my recent weekly mileage is about 50Km. According the Pete's program, the mileage will increased up to about 83km per weekly after 12 weeks as I remember.
Yat and George, @156 means heart-rate is 156.
01-08-2009
Today had a recovery run for 6.5K@148, Total time took 37:52. Weather is quite hot, about 32-33 C.
10:49
11:02
11:11
4:49
Tomorrow hope I can complete 20K medium long run and can wake up at 5:00 am. Otherwise, I properly burned by hot sun.
原帖由 Mike_Li 於 2009-8-1 18:07 發表 https://www.longrun.hk/forum/images/common/back.gif
01-08-2009
Today had a recovery run for 6.5K@148, Total time took 37:52. Weather is quite hot, about 32-33 C.
10:49
11:02
11:11
4:49
Tomorrow hope I can complete 20K medium long run and can wake ...
Mike兄，32度太熱了。我也是每天五時多起床。無太陽，比較舒服。
George, I admired your regular living pattern, it is good for long-distance runner.
mike兄 今朝有跑南灣嗎
我今朝跑深水灣來回
02-08-2009
1:37:12@150@15Km.
Original planning having a medium long run (20K), to and fro home to South Bay and wake up around 5:00, however, I woke up at 6:00. I drunk water in every 20 mins during running. Today weather is very hot, no wind and with haze, it is bad weather for intense exercise.
My run started at 6:12 but feeling hot although it is early in the morning, ran in slow pace and hope I can deal with whole course. First 5K is fine and time used 31:41.In second 5K, temperature got higher and the sun raised. I ran a bit faster in second 5K and took 29:42. The third 5K, is quite hard for me, my pace slow down and time took 35:48. I felt tired and gasped air. In order to avoid heat shock I stopped my run in Deep Water Bay and took a bus. Although I cannot complete this week mileage training, I ran 48km in this week. Hope I can follow and complete the next week training program.
Yat, I ran this morning, but I cannot complete my course and took a bus at Deep Water Bay. I only ran 15K, the weather is very hot. If you run today, please bring with water or buy drink somewhere in beaches.
mike hing 請問在鄉村俱樂部過d和我打招呼 那位ching 是你嗎 時間6點幾 我回香港仔 他去深水灣
Yes, I had been there around 6:xx. The runner you met might be me.
原帖由 Mike_Li 於 2009-8-2 09:53 發表 https://www.longrun.hk/forum/images/common/back.gif
Yat, I ran this morning, but I cannot complete my course and took a bus at Deep Water Bay. I only ran 15K, the weather is very hot. If you run today, please bring with water or buy drink somewhere in... 今晨非常熱:L 原本plan跑去淺水toilet 有水機果個 來回
但是到深水灣燒烤埸咪攪走頭回頭返香港仔:lol
原帖由 Mike_Li 於 2009-8-2 09:50 發表 https://www.longrun.hk/forum/images/common/back.gif
02-08-2009
1:37:12@150@15Km.
Original planning having a medium long run (20K), to and fro home to South Bay and wake up around 5:00, however, I woke up at 6:00. I drunk water in every 20 mins during ...
Mike ching, the weather in HK is really too hot.Would it be better if you run part of it outside and part of it in a gym?
George, running inside gym is differ from outdoor that machine moving by itself and what we do is moving your body. Of course, running in gym have its advantages in improving your running posture, pace and aerobic capacity. Anyways, yours suggestion is good for me.
Mike_Li ching,
早上已經比較好了,中午後已不能跑,十分高溫!
大家都辛苦了,加油呀!! 記得備充足的水呢!!!
