March 6, 2012

3/6河濱輕快跑15k

3/6河濱輕快跑15k

01-05k(4:55 / 4:41 / 4:16 / 4:24 / 4:11)=22:29
06-10k(4:17 / 4:22 / 4:08 / 4:10 / 3:59)=21:01=43:30
11-15k(4:06 / 4:13 / 3:57 / 4:03 / 3:47)=20:09=1:03:39
16-17K(慢跑)

今天設定要跑15k,要跑怎麼跑,也不知
到了,河濱,,開跑後,就決定輕快跑,及練習以膝蓋為為著眼,,
但,,好難呀,就是整個變成,更像跳動,,,,
最後又變回自己慣性跑,只是特別留意以膝蓋帶動小腿,,,,還是很難,,

今天操練到7K後,不知是不是變快了,,就開始練的吃力,氣喘也加重
回去看了時間後,,果然變快跑了,,
所以7K後,就變快跑了~~~努力撐住3組~~~
不過,續耐有進步了~
上個月,以這速率,,絕對撐不到15K,,今天撐的住,也表示有往前推
好現象~~

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Personal Category: 輕鬆跑&輕快跑 Topic: feeling / personal / murmur
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