Saturday, January 31, 2009

Date:2/1/2009 6:20 AM
Type:Long
Course:Bukit Aman Hartamas
Distance:20.24 kilometers
Duration:2:00:00
Pace:5:56 / kilometer
Shoe:Mizuno Wave Rider 12
Weight:75 kg
Misc:Quality: 7/10, Effort: 7/10
Weather:Rain, Partly Cloudy
Notes:今天后腿的肌肉还很紧绷..还是勉强去跑20k..结果导致最后500m puncit..lol..够力...
明天要recovery run 5k
基本上时间还算不错...够累...
Statistics:Calories: 1573
VO2 Max: 34.6

Intervals (Bukit Aman)
TypeDistanceTimeTotal TimePaceAvg HRMax HRNotes
Interval5.3 km31:0031:005:51


Interval4.36 km25:1556:155:48


Interval0.92 km5:201:01:355:48


Recovery6:001:07:35


Interval4.36 km24:001:31:355:31


Interval5.3 km34:252:06:006:30


Friday, January 30, 2009

Date:1/30/2009 6:45 AM
Type:Interval
Course:Kampung Pandan Sport Complex
Distance:2.8 kilometers
Duration:11:00
Pace:3:56 / kilometer
Shoe:New Balance MR720SB
Weight:75 kg
Misc:Quality: 9/10, Effort: 9/10
Weather:Sunny
Notes:今天第一次连续玩 100m , 200m , 400m , 800m , 1500m
可是半路爆胎..200m 没玩到就已经脚软了T_T...
大家都玩到要吐了..幽默大哥今天的表现优佳..果然是短跑的好手..下次要请教他..哈哈
基本上我的全部短跑的第一次都跑的不错...
希望下次有机会再玩过..今天也见到KM和origen本人..^^
Statistics:Calories: 218
VO2 Max: 48.5

Intervals (Kampung Pandan Sport Complex)
TypeDistanceTimeTotal TimePaceAvg HRMax HRNotes
Interval1.5 km6:356:354:24
Recovery
10:0016:35
Interval0.8 km2:5119:263:34
Recovery
5:0024:26
Interval0.4 km1:1825:443:15
Recovery
5:0030:44
Interval0.1 km0:1631:002:40