Training Archive: jimyqccIn the 31 days ending 2007-10-31:
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| M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | ||||||||||||||||||||
Wednesday Oct 31 | ||
| Running warm up/down 12 [3] 2.4 km (5 / km) | |
| shoes: Mizuno Spacer | ||
| Running intervals 3:49 [5] 1.2 km (3:11 / km) | |
| shoes: Mizuno Spacer | ||
| Running 1:00 [5] 0.3 km (3:20 / km) | |
Tuesday Oct 30 | ||
| Running warm up/down 16 [3] 3.2 km (5 / km) | |
| shoes: Mizuno Spacer | ||
| Running (LSD) 32:15 [3] 7.2 km (4:29 / km) | |
| shoes: Mizuno Spacer | ||
| HEA RUN @ Morse | ||
Monday Oct 29 | ||
| Running warm up/down 16 [3] 3.2 km (5 / km) | |
| shoes: Mizuno Spacer | ||
| Running race 23:26 [4] 6.3 km (3:43 / km) +20m 3:40 / km vdot: 55.0 | |
| shoes: Mizuno Spacer | ||
| 1.5'53
2.6'05 3.5'58 4.5'38 -23'26 PB again =) | ||
| C • Nice race 4 | ||
Sunday Oct 28 | ||
| Orienreeting hills 1:00:00 [2] 3 km (20:00 / km) +150m 16:00 / km | |
Saturday Oct 27 | ||
| Running long 50:00 [3] 10 km (5:00 / km) +50m 4:53 / km | |
| ahr:150 shoes: Mizuno Spacer | ||
| 4-head muscle ho tired....
planned to hv Interval today but finally mo. tmr field trip(Placing tape @Pak Tam Au). | ||
Friday Oct 26 | ||
| Running warm up/down 8 [3] 1.6 km (5 / km) | |
| shoes: Mizuno Spacer | ||
| Running long 43:17 [3] 9.6 km (4:31 / km) +30m 4:26 / km | |
| shoes: Mizuno Spacer | ||
| 1.7'11
2.7'16 3.7'17 4.7'30 5.7'13 6.6'46 | ||
Thursday Oct 25 | ||
| Running warm up/down 13:00 [3] 2.6 km (5:00 / km) | |
| shoes: Mizuno Spacer | ||
| Running (Accelerative run) 19:08 [4] 4.8 km (3:59 / km) | |
| shoes: Mizuno Spacer | ||
| 1.1'49
2.1'52 3.1'44 4.1'41 5.1'41 6.1'37 7.1'35 8.1'34 9.1'29 10.1'25 11.1'25 12.1'12 -19'08 | ||
| Running intervals (400m x 6) 7:28 [5] 2.4 km (3:07 / km) | |
| shoes: Mizuno Spacer | ||
| 1.1'13
2.1'15 3.1'14 4.1'13 5.1'17 6.1'14 | ||
| Running intervals (rest 8min - 400m x 6) 7:35 [5] 2.4 km (3:10 / km) | |
| shoes: Mizuno Spacer | ||
| 1.1'16
2.1'16 3.1'17 4.1'18 5.1'17 6.1'09 | ||
| Note | |
| a great step hv been taken to achieve success =]
4'38^^ | ||
Wednesday Oct 24 | ||
| Running warm up/down 10:00 [3] 2 km (5:00 / km) | |
| shoes: Mizuno Spacer | ||
| Running race 30:26 [5] 8 km (3:48 / km) +25m 3:45 / km vdot: 54.3 | |
| shoes: Mizuno Spacer | ||
| PB again.....
1.6'09 2.6'06 3.6'16 4.6'03 5.5'50 -30'26(PB) | ||
Tuesday Oct 23 | ||
| Note | |
| (rest day) | ||
| Happy Birthday! | ||
Monday Oct 22 | ||
| Running (HEA RUN WITHOUT MY WATCH) 20:00 [2] 4 km (5:00 / km) | |
| shoes: Mizuno Spacer | ||
| 14TH GING=]! | ||
Sunday Oct 21 | ||
| Running 20:00 [1] 4 km (5:00 / km) | |
| shoes: Mizuno Spacer | ||
Saturday Oct 20 | ||
| Running (LSD) 46:30 [3] 9 km (5:10 / km) +50m 5:02 / km | |
| shoes: Mizuno Spacer | ||
Friday Oct 19 | ||
| Note | |
| (rest day) | ||
| Ocean Park.
+oil | ||
Thursday Oct 18 | ||
| Running warm up/down 14:24 [3] 2.4 km (6:00 / km) | |
| shoes: Mizuno Spacer | ||
| Running intervals 11:55 [4] 3.2 km (3:43 / km) | |
| shoes: Mizuno Spacer | ||
| Running 12:10 [4] 3.2 km (3:48 / km) | |
| shoes: Mizuno Spacer | ||
| Running intervals (800m interval) 13:45 [4] 4 km (3:26 / km) | |
| shoes: Mizuno Spacer | ||
| 1.2'43
2.2'46 3.2'47 4.2'46 5.- 6.2'35 | ||
Wednesday Oct 17 | ||
| Running warm up/down 4:40 [3] 1 km (4:40 / km) | |
| shoes: Mizuno Spacer | ||
| Running tempo 31:37 [3] 8 km (3:57 / km) +20m 3:54 / km | |
| shoes: Mizuno Spacer | ||
| Basketball 1:00:00 [3] | |
| shoes: Mizuno Spacer | ||
| after running=.=" | ||
Monday Oct 15 | ||
| Running warm up/down 7:00 [3] 1.4 km (5:00 / km) | |
| shoes: New Balance | ||
| Running (LSD) 30:00 [3] 6.4 km (4:41 / km) +20m 4:37 / km | |
| shoes: New Balance | ||
| 1.8'09
2.7'51 3.7'52 4.6'06 hehe enjoy the feeling of hyperness again =] | ||
Sunday Oct 14 | ||
| Orienreeting 1:03:00 [3] 8.5 km (7:25 / km) +210m 6:36 / km | |
| shoes: Invo8 | ||
| so tired...........=.=
very low score but extremely long distance-.-" " Sun - Birney Mon - V.park 5 laps -easy jogging Tue - Morse Wed - Rest Thr -Hammer Road FRI - REST SAT - 3000 - 2000 - 1000 SUN - LSD-45mins Mission impossible? Impossible is NOTHING | ||
Friday Oct 12 | ||
| Basketball 1:20:00 [3] | |
| Note | |
| Sun - Birney
Mon - V.park 4/5 laps -aim to 7'/lap Tue - Morse Wed - Rest Thr -衝山 FRI - REST SAT - 3000 - 2000 - 1000 SUN - LSD-45mins Mission impossible? Impossible is NOTHING | ||
Tuesday Oct 9 | ||
| Running warm up/down 8:00 [3] 1.4 km (5:43 / km) | |
| shoes: Mizuno Spacer | ||
| Running 12:36 [3] 3.2 km (3:56 / km) +10m 3:53 / km | |
| shoes: Mizuno Spacer | ||
| Running intervals 6:25 [5] 2 km (3:12 / km) | |
| shoes: Mizuno Spacer | ||
Sunday Oct 7 | ||
| Orienreeting (Brown-Tsing Yi) 1:32 [3] 7.1 km (13 / km) +335m 10 / km | |
| shoes: Mizuno Spacer | ||
Monday Oct 1 | ||
| Orienreeting 2:00:00 [3] 6 km (20:00 / km) +300m 16:00 / km | |
| Note | |
| Tue:Speed Game .v park
Wed:Easy jog THR:LSD FRI:小西灣 SAT:? SUN:OL TRAINING | ||