[跑步日誌] 23/01/06 ~ 29/01/06

Date: 2006-01-28 (Sat)
Time: 10:00 ~ 12:00 noon
Weather: 15℃ 97％ (Rain)
Venue: TSK Sports Ground
Attendance: Karen、Melina、Rita、Sharon、Ivan、Lily、Kelvin & Sammy
Target: 10Km x 2 sets

今日(年廾九)是雞年最後的練習，大家本相約到麥徑第10段操練，因天雨關係改在鄧肇堅運動場進行，多位跑步發燒友不惜遠道從九龍入到屯門操練，他們對跑步的熱誠可見一斑.
遲到的我沒做熱身便起跑，因Ivan已開始了跑第一組10km，我走完10km後第二組和Ivan一起走；其餘各人也按自己的速度各自練習.

我的第一組10km...............44'33.70.........1'46.95/lap
與Ivan的第二組10km........51'16.89..........2'03.08/lap

陪Karen走畢餘下的幾個圈作Cool down.
大家洗白白後，便到附近的虹橋酒樓午膳，吹吹水.
各人暢談跑步經驗分享心得.........

~ 祝各位跑友新年快樂 ~

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Date: 2006-01-26 (Thursday)
Time: 18:15 ~ 21:00
Weather: 16℃ 67％ (Cool)
Venue: Wan Chai Sports Ground
Target: Farklet Run 17600m

今晚渣打馬拉松前最後測試，發力跑17600m,
跟1'44/lap的組別走......... 共走44 laps，全程花1:14:58

平均 1'42.01/lap
最慢 lap......1'46.34"
最快 lap=last lap......1'36.84"

添Sir話，照今晚測試推算馬拉松時間應為 3:06
我就希望能在 3:oo ~ 3:05 內完成........hehe......

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Date: 2006-01-23 (Monday)
Time: 18:30 ~ 20:30
Weather: 14℃ 64％ (Cold)
Venue: Hammer Hill Sports Ground
Attendance: Titania, Ah Wing & Sammy
Target:{( 2mins/400m) X 25 laps} X 4 sets

今晚非常寒冷, Ah Wing & Titania還未到, 先來warm up…… 20分後, 再慢jog 400m x 2.
6:45起操, Ah Wing 說自己走20Km ~ 1分45秒/lap. 我和Titania 一起走 ~ 2 mins/lap. 最終共走了3組, 都能在計劃內完成, 即25 mins/5km. 不過她是每組都少走一圈回氣. Ah Wing 也能在1:30內走完20km.

以下是分段時間:

(1) 1'56.55
(2) 1'59.33
(3) 1'58.85
(4) 2'03.33
(5) 1'57.76
(6) 1'58.62
(7) 1'55.77
(8) 1'59.35 (Titania ~ rest)
(9) 1'59.35
(10) 1'59.57
(11) 1'58.62
(12) 1'58.75
(13) 58.85" (200m)
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Total: 24'44.70/5Km

(1) 1'57.58
(2) 2'01.00
(3) 1'58.64
(4) 2'00.92
(5) 1'58.44 (Titania ~ rest)
(6) 1'57.23
(7) 1'58.44
(8) 1'58.39
(9) 1'57.87
(10) 1'59.84
(11) 1'59.08
(12) 1'58.61
(13) 59.58" (200m)
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Total: 24'45.62"/5Km

(1) 1'58.48
(2) 1'59.06
(3) 1'59.42
(4) 1'58.90 (Titania ~ rest)
(5) 1'58.89
(6) 1'59.89
(7) 1'59.26
(8) 1'57.52
(9) 1'58.60
(10) 1'59.42
(11) 1'59.42
(12) 1'59.52
(13) 59.04" (200m)
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Total: 24'46.96"/5Km

完成3組5km後, 跟樂華成哥操400m..........
(1'45"/400m + rest 45", 即2'30"連走連休)
共走了7組, 時間如下:

(1) 1'22.17
(2) 1'23.45
(3) 1'22.17
(4) 1'22.64
(5) 1'22.48
(6) 1'23.16
(7) 1'26.94

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