[跑步日誌] 20/02/06 ~ 26/02/06

Date: 2006-02-23 (Thursday)
Time: 18:15 ~ 21:00
Venue: Wan Chai Sports Ground
Schedule: Farlek Run 12400m (31 laps)

Warm up ~ 400m x 2
Farlek Run ~ 12400m(31 laps)
Cool down ~ 400m x 2
Total: 35 laps = 14km

Average: 1'48.70/lap

分段時間如下:

(01) 1’51.57
(02) 1’53.12
(03) 1’51.85
(04) 1’52.82
(05) 1’52.23
(06) 1’52.19
(07) 1’48.14
(08) 1’48.59
(09) 1’51.42
(10) 1’48.74
(11) 1’50.42
(12) 1’49.89
(13) 1’52.31
(14) 1’49.51
(15) 1’50.23
(16) 1’51.88
(17) 1’52.71
(18) 1’53.08
(19) 1’53.08
(20) 1’49.24
(21) 1’51.61
(22) 1’51.57
(23) 1’46.92
(24) 1’52.94
(25) 1’48.30
(26) 1’43.08
(27) 1’44.12
(28) 1’44.60
(29) 1’44.52
(30) 1’35.46
(31) 1’24.59
Total: 56’09.75”/12400m
Average: 1’48.70”/lap(400m)
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Date: 2006-02-20 (Monday)
Time: 18:30 ~ 21:00
Venue: Hammer Hill Sports Ground
Attendance: Titania, CowCow & Sammy
Target:52mins/10km.....(5mins/rest).....26mins/5km.....(5mins/rest).....26mins/5km (Total: 20km)

今晚與Titania & CC 一起操練，目標走20km，CC在 Upperhill Walker 50km 後暫停了練習，所以走得頗吃力，未能跟足全程。T的狀態極佳，可按目標完成，51'12.10"完成10km，往後兩組5km亦能達標，時間分別為25'41.32" 及 25'26.13"

各組分段時間如下:
Set 1 ~ 10km
(1) 2’04.04
(2) 2’03.63
(3) 2’05.19
(4) 2’04.22
(5) 2’03.22
(6) 2’04.05
(7) 2’03.05
(8) 2’03.64
(9) 2’03.92
(10) 2’02.93
(11) 2’03.80
(12) 2’03.42
(13) 2’02.75
(14) 2’02.90
(15) 2’04.14
(16) 2’04.33
(17) 2’02.37
(18) 2' 03.46
(19) 2' 04.64
(20) 2’03.13
(21) 2’03.13
(22) 2’03.39
(23) 2’04.14
(24) 2’01.82
(25) 1’46.19
Total: 51’12.10”/10km (Under 52 mins ~ 達標)
Average: 5’07.21”/km ~ 2’02.89”/lap

Rest: 5 mins

Set 2 ~ 5km
(1) 2’05.62
(2) 2’04.12
(3) 2’04.36
(4) 2’03.77
(5) 2’04.24
(6) 2’04.39
(7) 2’04.04
(8) 2’03.56
(9) 2’03.57
(10) 2’03.79
(11) 2’02.71
(12) 2’00.73
(13) 56.42” (200m)
Total: 25’41.32”/5km (Under 26 mins ~ 達標)
Average: 5’08.26”/km ~ 2’03.30"/lap

Rest: 5 mins

Set 3 ~ 5km
(1) 2’01.18
(2) 2’04.77
(3) 2’04.99
(4) 2’03.31
(5) 2’03.26
(6) 2’02.95
(7) 2’04.70
(8) 2’02.72
(9) 2’04.57
(10) 2’02.70
(11) 2’02.69
(12) 1’57.75
(13) 50.54” (200m)
Total: 25’26.13/5km (Under 26 mins ~ 達標)
Average: 5’05.23”/km ~ 2’02.10”/lap

今晚沒有停的做到定下目標,非常好****
謝謝CowCow中途陪跑.....

下星期一的目標: 20km
78 mins/15km......8mins/rest.....26mins/5km

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