[跑步日誌] 06/02/06 ~ 12/02/06

Date: 2006-02-06 (Mon)
Time: 18:30 ~ 20:30
Weather: 16℃ 65％
Venue: Hammer Hill Sports Ground
Attendance: Titania，Ah Wing & Sammy
Sechdule: 25mins/5km x 3 Sets (5 mins rest in between)

今晚和Titania走3組25mins/5km.
每組都能達標 ~ under 25 mins，不過Titania 在2和3組都少走一圈休息回氣，比上次練習時各組都少走一圈已有進步。
Ah Wing 自己走20km，要在1:30內完成…… 最後1:29完成任務。

各組分段時間如下:

第一組 ~ 5km
(1) 1’59.06
(2) 1’59.09
(3) 1’58.18
(4) 1’57.53
(5) 1’58.47
(6) 1’59.17
(7) 2’00.09
(8) 1’58.38
(9) 1’57.91
(10) 1’58.92
(11) 1’58.36
(12) 1’58.15
(13) 57.38” (200m)
Total: 24’40.69/5km (Under 25mins ~ 達標)
Average: 4’56.20/km ~ 1’58.48/lap

Rest: 5 mins

第二組 ~ 5km
(1) 1’58.50
(2) 1’59.10
(3) 1’59.17
(4) 1’58.29
(5) 1’59.48
(6) 1’59.70
(7) 2’00.20
(8) 2’00.01
(9) 1’57.48 (Titania ~ rest)
(10) 1’58.38
(11) 1’58.18
(12) 1’56.79
(13) 56.18” (200m)
Total: 24’41.46/5km (Under 25 mins ~ 達標)
Average: 4’56.40/km ~ 1’58.56/lap

Rest: 5 mins

第三組 ~ 5km
(1) 1’57.51
(2) 1’59.17
(3) 1’58.08
(4) 1’59.62
(5) 1’58.27
(6) 1’59.27
(7) 1’59.12
(8) 1’57.04 (Titania ~ rest)
(9) 1’57.95
(10) 1’58.21
(11) 1’56.32
(12) 1’55.51
(13) 53.51” (200m)
Total: 24’30.18/5km (Under 25 mins ~ 達標)
Average: 4’54.20/km ~ 1’57.68/lap

今晚是渣打馬拉松前最後一課輕鬆操練......
跟住往後幾天好好休息......休息.....
準備作戰~