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发表于 8-4-2009 10:07 PM
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8-4-2009 8pm
距离: 8km
时间: 46:40
今天还是感觉没精力跑 不知是能量摄取问题还是不习惯傍晚跑步 感觉傍晚跑步没有早上跑步那么有冲劲. |
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发表于 8-4-2009 10:13 PM
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发表于 8-4-2009 11:01 PM
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好久没报告跑步日记了...我只能记起过去5天所训练的...
4/4/2009
早上7AM起来跑步,跑了10KM,地点是KK的新市区ALAMESRA.
6/4/2009
在沙滩跑了10KM,还不小心跌到,伤了脚
7/4/2009
跑了11KM,分段式跑..分别是4KM & 7KM,最快的1KM是3分55秒..
8/4/2009
中速跑马路,跑了10.5KM,时间用了51分20秒,不累,还充满活力~ |
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发表于 8-4-2009 11:04 PM
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发表于 10-4-2009 08:17 AM
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10-4-2009
今早只跑了5km,27分19秒.然后再慢跑1.5km,9分46秒.
看来我早上跑比较有冲劲 |
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发表于 9-4-2009 07:01 PM
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今早我又去练跑了～
一路都是慢跑～因为昨天跑了10km,
然后礼拜又有BHP RUN,
所以只跑了8KM,用了50'30的时间～ |
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发表于 9-4-2009 08:30 PM
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| Date: | 4/9/2009 6:30 PM | | Type: | Interval | | Course: | Taman Tun Razak | | Distance: | 7.5 kilometers | | Duration: | 33:52 | | Pace: | 4:31 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 9/10, Effort: 9/10 | | Notes: | 慢跑了600m左右就看到师傅,然后就和他们跑了7set 600m的interval..
跑完interval 然后跟着师傅跑多2个小圈..第一圈7分多..感觉都有点快..最后一圈加速跑...跑出最好的5分33秒！状态很好下 | | Statistics: | Calories: 583
VO2 Max: 44.3 |
 
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 0.6 km | 3:15 | 3:15 | 5:25 | | | | | Interval | 0.6 km | 2:41 | 5:56 | 4:29 | | | | | Interval | 0.6 km | 2:36 | 8:32 | 4:20 | | | | | Interval | 0.6 km | 2:35 | 11:07 | 4:19 | | | | | Interval | 0.6 km | 2:30 | 13:37 | 4:10 | | | | | Interval | 0.6 km | 2:35 | 16:12 | 4:19 | | | | | Interval | 0.6 km | 2:26 | 18:38 | 4:04 | | | | | Interval | 0.6 km | 2:26 | 21:04 | 4:04 | | | | | Interval | 1.35 km | 7:15 | 28:19 | 5:23 | | | | | Interval | 1.35 km | 5:33 | 33:52 | 4:07 | |
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发表于 10-4-2009 08:45 PM
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| Date: | 4/10/2009 6:30 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 9.2 kilometers | | Duration: | 50:18 | | Pace: | 5:29 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Notes: | 今天也不知道跑了多少..大约50分钟..前面30分钟跟着一班人慢慢跑..最后上小山的时候就剩下没几个人..我就慢慢的加速跑回来..最后1km来了一个速跑.. | | Statistics: | Calories: 715
VO2 Max: 35.8 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 5 km | 30:00 | 30:00 | 6:00 | | | | | Interval | 4.2 km | 20:18 | 50:18 | 4:50 | | |
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发表于 11-4-2009 08:29 AM
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早上5点多起来..开车去距离我家约32KM的KARAMBUNAI RESORT那里跑步...在那里我跑了10KM++,时间是50分30秒..感觉良好! |
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发表于 11-4-2009 10:31 AM
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发表于 12-4-2009 08:54 AM
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| Date: | 4/12/2009 6:45 AM | | Type: | Hill | | Course: | Taman Tun Razak | | Distance: | 12 kilometers | | Duration: | 1:11:00 | | Pace: | 5:55 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 75 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Weather: | Windy, Partly Cloudy | | Notes: | 一早就和文哥慢跑斜坡... | | Statistics: | Calories: 932
VO2 Max: 33.3 |
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发表于 12-4-2009 10:07 AM
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发表于 12-4-2009 08:45 PM
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12/4/2009
今天跑了10KM,在沙滩跑,... |
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发表于 13-4-2009 08:54 PM
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| Date: | 4/13/2009 6:15 AM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 10.5 kilometers | | Duration: | 1:02:15 | | Pace: | 5:56 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Notes: | 间中有加入快慢速...大约10.5km吧 | | Statistics: | Calories: 816
VO2 Max: 32.9 |
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发表于 14-4-2009 10:16 AM
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昨天下很大雨,就去GYM...
没试过跑跑步机的我,昨天第一次跑了...
5KM跑了27分,前面的2KM我还在适应,我担心会跌倒..
2KM后我慢慢适应了,就调去1小时13KM的速度来跑...
前2KM我都用了6分多的平均1来跑,超慢~
之后再踩脚车,两次5KM,合计10KM...
我用难度6-8来踩,两次5KM都在10分内..
我也不太清楚平地是多少级数的...会是1吗?
之后再玩推脚..这个我最"拿脚"...我一次过可以推完全部的铁~
大只老还推到剩两三片
现在考虑要不要JOIN MEMBER... |
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发表于 14-4-2009 11:03 AM
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14/4/2009
今早跑了10km,55分56秒.
经过Permaisuri的洗礼,我的状态开始回来了 |
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发表于 14-4-2009 08:44 PM
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| Date: | 4/14/2009 6:50 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 10 kilometers | | Duration: | 56:35 | | Pace: | 5:40 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 75 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Statistics: | Calories: 777
VO2 Max: 34.6 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 3.2 km | 20:00 | 20:00 | 6:15 | | | | | Interval | 6.8 km | 36:35 | 56:35 | 5:23 | | | |
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发表于 14-4-2009 08:45 PM
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发表于 14-4-2009 08:49 PM
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半小时前，刚跑完treadmill 35分钟回来， 现在要去洗白白了。。。 |
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发表于 15-4-2009 12:55 AM
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14/4/2009
今天只跑了6.33KM,地点是斜坡公园... |
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