| Date: | 1/9/2009 7:10 AM |
| Type: | Tempo |
| Course: | Random Route |
| Distance: | 5 kilometers |
| Duration: | 23:53 |
| Pace: | 4:47 / kilometer |
| Shoe: | Mizuno Wave Rider 12 |
| Weight: | 75 kg |
| Misc: | Quality: 7/10, Effort: 7/10 |
| Weather: | Sunny |
| Notes: | 今天一早就过去跑..结果就塞车塞了我20分钟才到达..一下车就热身拉筋..就跑一圈热身后再拉筋... 准备好后就打算今天来一个速跑 5km..前2km还跑出9分钟半..感觉还不错..中2km 也是跑出大约9分45秒..最后1km跑出 4:38秒 然后走了600m 休息下 在来一个recovery 1.2km 慢跑7分钟 今天的5km 算状态不是很好..好久没跑5km了...希望下次的5km会比较好.. |
| Statistics: | Calories: 388 VO2 Max: 40.4 |
| Intervals (Kampung Pandan Sport Complex) | ||||
| Type | Distance | Time | Total Time | Pace |
| Interval | 0.4 km | 1:59 | 1:59 | 4:58 |
| Rest | — | 2:00 | 3:59 | — |
| Interval | 5 km | 23:53 | 27:52 | 4:47 |
| Rest | 0.6 km | 7:00 | 34:52 | 11:40 |
| Recovery | 1.2 km | 7:00 | 41:52 | 5:50 |
| Date: | 1/12/2009 6:45 PM |
| Type: | Easy |
| Course: | Random Route |
| Distance: | 4 kilometers |
| Duration: | 20:49 |
| Pace: | 5:13 / kilometer |
| Shoe: | New Balance M767ST |
| Weight: | 75 kg |
| Misc: | Quality: 8/10, Effort: 8/10 |
| Weather: | Rain |
| Notes: | 今天本来想早点跑的..可是下雨到6.30..只好6.45pm的时候去跑个easy run 就好了..这个星期是时候多休息来准备GE了 |
| Statistics: | Calories: 311 VO2 Max: 36.0 |
| Date: | 1/13/2009 6:30 AM |
| Type: | Easy |
| Course: | Random Route |
| Distance: | 9.4 kilometers |
| Duration: | 1:01:56 |
| Pace: | 6:36 / kilometer |
| Shoe: | Mizuno Wave Rider 12 |
| Weight: | 75 kg |
| Misc: | Quality: 6/10, Effort: 6/10 |
| Weather: | Partly Cloudy |
| Notes: | 今天去和uncle们轻松跑...前面5.35km跑出40分钟..后面4.05km 跑出21分钟56秒 |
| Statistics: | Calories: 730 VO2 Max: 28.7 |
| Date: | 1/14/2009 6:45 AM |
| Type: | Easy |
| Course: | Random Route |
| Distance: | 6.75 kilometers |
| Duration: | 42:00 |
| Pace: | 6:14 / kilometer |
| Shoe: | New Balance M767ST |
| Weight: | 75 kg |
| Misc: | Quality: 7/10, Effort: 7/10 |
| Notes: | 今天本来不想跑的..结果还是偷偷的过去跑了..和jackson uncle聊天了一下就今天打算轻松跑就好..最近都听他的建议去练..他的经验丰富..聊久了也认识很多东西..也尝试他练全马的方法..慢慢build up distance.. 结果今天就和他talk and run 了大约7km左右,跑的很顺,我们就停下来休息..雨天也来了.. 今天还见到了猫头鹰..休息中和她聊了半小时就回家 觉得这几天还是可以轻松跑让身体热少少还是比较好 |
| Statistics: | Calories: 524 VO2 Max: 30.1 |
| Intervals (Taman Tun Razak) | ||||
| Type | Distance | Time | Total Time | Pace |
| Interval | 1.35 km | 9:17 | 9:17 | 6:53 |
| Interval | 1.35 km | 8:36 | 17:53 | 6:23 |
| Interval | 1.35 km | 8:27 | 26:20 | 6:16 |
| Interval | 1.35 km | 7:53 | 34:13 | 5:51 |
| Interval | 1.35 km | 7:47 | 42:00 | 5:46 |
| Date: | 1/16/2009 6:45 AM |
| Type: | Easy |
| Course: | Random Route |
| Distance: | 5.4 kilometers |
| Duration: | 30:49 |
| Pace: | 5:43 / kilometer |
| Shoe: | New Balance M767ST |
| Weight: | 75 kg |
| Misc: | Quality: 7/10, Effort: 7/10 |
| Weather: | Sunny |
| Notes: | 今天去一个轻松跑..到那边的时候遇到uncle jackson就一起easy run了..他今天跑了3个圈而已..前3圈和他talk and run.. 跑完过后做拉筋的时候才知道原来我的筋已经很紧绷了..他建议我要多拉..让他松点..不然以后很容易受伤 |
| Statistics: | Calories: 420 VO2 Max: 32.9 |
| Intervals (Taman Tun Razak) | ||||
| Type | Distance | Time | Total Time | Pace |
| Interval | 2.7 km | 17:00 | 17:00 | 6:18 |
| Interval | 1.35 km | 7:30 | 24:30 | 5:34 |
| Interval | 1.35 km | 6:19 | 30:49 | 4:41 |
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