10/01/2009
今天跟随我老爸老妈去吃老板请的大餐...就让我姐姐的男朋友载我们到吧生的兰花海鲜大酒店...
介绍大酒楼的门口...
进入里面就看到摆了满多位的
这个是我姐姐...扮可爱...
这个是我老爸...
今天的菜单...
Saturday, January 10, 2009
Thursday, January 8, 2009
| Date: | 1/7/2009 6:15 AM |
|---|---|
| Type: | Tempo |
| Course: | Random Route |
| Distance: | 13.5 kilometers |
| Duration: | 1:10:32 |
| Pace: | 5:14 / kilometer |
| Shoe: | New Balance M767ST |
| Weight: | 75 kg |
| Misc: | Quality: 9/10, Effort: 9/10 |
| Weather: | Partly Cloudy |
| Notes: | 今天看到天黑黑以为要下雨...就急忙的过去permaisuri那边跑..去到那边的时候结果就看到很多车..要找个parking都难.. 看到幽默还没到我就自己先热身拉拉筋5-10分钟后,就自己先跑2个速跑来让身体比较热...跑到第二圈的时候就看到了幽默..就等他热身一下就 继续跑第三圈...第三圈的时候跑的蛮快..好久都没以这个速度来跑..就大约6分钟15秒跑完这个圈..感觉很喘气..第四圈就开始放慢了..就给幽默 越过了大约50m左右吧...一直给他领先到第5圈都还是跟不到他的速度..他平均速应该是6分半1个圈.. 然后他就停下来休息了...我也喝了少许的水就继续跟一个uncle慢慢跑一个圈...然后就加速跑多2个圈就收工了..最后一个圈都是尽量去尝试跑而已...不过觉得已经很够了 |
| Statistics: | Calories: 1049 VO2 Max: 38.9 |
| Intervals (Taman Tun Razak) |   | ||||||
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
|---|---|---|---|---|---|---|---|
| Interval | 1.35 km | 6:46 | 6:46 | 5:01 | |||
| Interval | 1.35 km | 6:55 | 13:41 | 5:08 | |||
| Rest | 3:00 | 16:41 | |||||
| Interval | 1.35 km | 6:15 | 22:56 | 4:38 | |||
| Interval | 1.35 km | 6:55 | 29:51 | 5:08 | |||
| Interval | 1.35 km | 6:52 | 36:43 | 5:06 | |||
| Rest | 3:00 | 39:43 | |||||
| Interval | 1.35 km | 7:58 | 47:41 | 5:55 | |||
| Interval | 1.35 km | 7:10 | 54:51 | 5:19 | |||
| Interval | 1.35 km | 7:13 | 1:02:04 | 5:21 | |||
| Interval | 1.35 km | 6:58 | 1:09:02 | 5:10 | |||
| Interval | 1.35 km | 7:30 | 1:16:32 | 5:34 | |||
| Rest | 0:00 | 1:16:32 | |||||
| Date: | 1/5/2009 6:15 AM |
|---|---|
| Type: | Tempo |
| Course: | Random Route |
| Distance: | 12.15 kilometers |
| Duration: | 1:05:13 |
| Pace: | 5:23 / kilometer |
| Shoe: | Mizuno Wave Rider 12 |
| Weight: | 75 kg |
| Misc: | Quality: 9/10, Effort: 8/10 |
| Weather: | Sunny, Partly Cloudy |
| Notes: | 休息了3天再次恢复训练..今天就在5.45就准备驾车去taman tun razak练习..半路中还下大雨以为要跑stadium的..可是到达那边的时候竟然天气非常的良好..而已阳光很够..只是康乐那边有下雨而已.. 我自己热身了大约10分钟..拉拉筋..就以第一圈快速跑来让自己比较快身体热.. 大约跑了3圈蛮快的速度就看到练跑的uncle到了就等他大约3分钟也让自己休息一下和他一起跑... 和他跑了5圈过后,他鞋带就掉了,我就自己跑最后的2圈..最后一圈的时候还遇见到刀郎..不知道他的状态如何.. 今天的10.8km的时候已经快过我之前 10.8km 最快的记录 1小时04分钟..今天才58分钟15秒.. 证明状态不错... 明天打算休息去吃steamboat..后天再次练习 |
| Statistics: | Calories: 944 VO2 Max: 37.4 |
| Intervals (Taman Tun Razak) | | ||||||
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
|---|---|---|---|---|---|---|---|
| Interval | 1.35 km | 6:40 | 6:40 | 4:57 | |||
| Interval | 1.35 km | 6:58 | 13:38 | 5:10 | |||
| Interval | 1.35 km | 7:12 | 20:50 | 5:20 | |||
| Rest | 3:00 | 23:50 | |||||
| Interval | 1.35 km | 8:00 | 31:50 | 5:56 | |||
| Interval | 1.35 km | 7:30 | 39:20 | 5:34 | |||
| Interval | 1.35 km | 7:10 | 46:30 | 5:19 | |||
| Interval | 1.35 km | 7:00 | 53:30 | 5:12 | |||
| Interval | 1.35 km | 7:45 | 1:01:15 | 5:45 | |||
| Interval | 1.35 km | 6:58 | 1:08:13 | 5:10 | |||
| Date: | 1/1/2009 12:00 AM |
|---|---|
| Type: | Tempo |
| Course: | Random Route |
| Distance: | 11.6 kilometers |
| Duration: | 58:54 |
| Pace: | 5:05 / kilometer |
| Shoe: | New Balance M767ST |
| Weight: | 75 kg |
| Misc: | Quality: 9/10, Effort: 9/10 |
| Weather: | Sunny, Windy |
| Notes: | 今天早上偷懒过后,就自己回家乡跑一个temporun..结果今天跑出不错的成绩..也很满足..不过一路上是平路 |
| Statistics: | Calories: 901 VO2 Max: 39.7 |
| Intervals (Langkap To Chui Chak) | | ||||||
| Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes |
|---|---|---|---|---|---|---|---|
| Interval | 5.8 km | 28:24 | 28:24 | 4:54 | |||
| Rest | 3:00 | 31:24 | |||||
| Interval | 5.8 km | 30:30 | 1:01:54 | 5:16 | |||
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