| Date: | 2/19/2009 6:10 PM |
|---|---|
| Type: | Easy |
| Course: | Taman Tun Razak |
| Distance: | 10.35 kilometers |
| Duration: | 57:11 |
| Pace: | 5:32 / kilometer |
| Shoe: | New Balance MR720SB |
| Weight: | 76 kg |
| Misc: | Quality: 7/10, Effort: 7/10 |
| Weather: | Sunny |
| Notes: | 今天和昨天一样时间到达那边..大约六点出就开始跑了..一开跑就看到了刀郎..就跟随他..也带他跑了一个轻松的4km山路.. 然后休息就喝水..再跟另外一个GE30k跑出2小时45分的uncle..跟他跑另外一条新路..比较多上斜坡..前面还好的不是很快..跑到大约2km就开始快少许了..刀郎也脱队了..我跟他越过几个斜坡就很快跑回起点...时间大约27分钟多..半路也看到yenny今天又练跑..然后喝水再跑多一个圈就去休息咯...明天打算跑个5km就算了 |
| Statistics: | Calories: 815 VO2 Max: 35.7 |
| Intervals (Taman Tun Razak) |   | ||||||
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
|---|---|---|---|---|---|---|---|
| Interval | 4 km | 22:50 | 22:50 | 5:43 | |||
| Recovery | | 3:00 | 25:50 | | drink water | ||
| Interval | 5 km | 27:35 | 53:25 | 5:31 | |||
| Recovery | | 3:00 | 56:25 | | drink water | ||
| Interval | 1.35 km | 6:46 | 1:03:11 | 5:01 | |||
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