November 25, 2008

200808月練跑日記

8/31-NIKE路跑賽-10k(00:41:18)總名次:122分&組男E組第20

8/27-師大團練-(5k-29:06)(5k10k-28:26-57:33)(6k16k-28:08-01:25:42)

8/26-河濱輕快15K(01:13:41)

8/25-師大天波-測五千(每400m平均速93秒)(每1k平均速3分51秒
5k每400m(40,86,79,91,91,93,94,94,96,96,96,86)-19分11秒

8/23-碧潭-廣興-約24k約1小時55分

8/20-師大天波-(1600/400慢)*6 每1600m平均速為6:13分 (5:51/2:08)(5:58/2:35)(6:29/2:51)(6:33/2:57)(6:14/2:51)(6:13/2:42)-總53.26

8/18-河濱快跑-14k每1k平均速=4分19
05k(4:21,4:14,3:59,4:09,4:15)-21:00
10k(4:16,4:21,4:23,4:16,4:27)-42:45
14k(4:26,4:21,4:34,4:12)-01:00:20

8/13-師大天波-(1600/400慢)*6
(6:10/2:36)(6:11/2:40)(6:26/2;43)(6:25/2:51)(6:43/2:52)(6:38/2:46-55.06)

8/12-河濱慢跑-5k(27:51)10k(28:26-56:18)慢跑5k=28分

8/11-師大天波-10k快跑-5k(20:40)10k20:50-41:30)400m平均速100秒
5k每400m(94.97.97.98.97.98.96.96.99.101.101.110.50)20:40
5k每400m(51.103.102.100.102.101.100.101.101.100.101.97.84)20:50-41:30

8/10-27k團練-(風櫃嘴-萬里-汐萬路)約02:35:00

8/09-15K團練-(中正-大漢)約01:26:00

8/07-河濱快跑5k(23.24)10k(23.31-46.56)15k(22.44 -01.09.40)

8/06-師大天波(1600/400慢)*8次
(6:25/2:21)(7:05/2:08)(6:54/2:15)(6:46/02.27)(6:27-2:30)6:34/2:37)(6:48/5:00)(6:34)

8/04-河濱快跑5k(23:08)10k(23:07-46:15)15k(22:18-01:08:33)

8/02-18K團練-福德坑-中華技-國軍公墓(50:17)返(47:37-01:37:54)

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Personal Category: 2009年練跑總表 Topic: feeling / personal / murmur
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  • 1樓

    1樓搶頭香

    加油~~~你可以跑到3小時內的

  • ㄚ傑 at November 30, 2008 10:20 PM comment
  • 2樓

    2樓頸推

    -.-想太多,,,,三小時,也,,你倒是可能啦,,加油

  • a29308768 at November 30, 2008 10:29 PM comment | prosecute
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