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【GABY报告】【还是一句！鼓励大家多做运动】
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发表于 22-3-2009 10:23 AM
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发表于 22-3-2009 10:35 AM
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哈哈，那换这个，老板会怕你的 |
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发表于 22-3-2009 07:35 PM
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发表于 23-3-2009 12:49 AM
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发表于 23-3-2009 01:08 AM
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你们实在太小看简了
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发表于 23-3-2009 01:13 AM
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发表于 23-3-2009 01:21 AM
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楼主 |
发表于 23-3-2009 08:27 PM
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| Date: | 3/23/2009 6:30 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 9.2 kilometers | | Duration: | 50:31 | | Pace: | 5:30 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 76 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Weather: | Sunny | | Notes: | 天气很热..前面跑了一小段热身然后跑斜坡3.8km的圈..然后跑3个半小圈.. | | Statistics: | Calories: 724
VO2 Max: 35.6 |
 
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 0.6 km | 3:21 | 3:21 | 5:35 | | | | | Interval | 3.8 km | 20:10 | 23:31 | 5:19 | | | | | Recovery | — | 2:00 | 25:31 | — | | | | | Interval | 1.35 km | 7:00 | 32:31 | 5:12 | | | | | Interval | 1.35 km | 7:30 | 40:01 | 5:34 | | | | | Interval | 1.35 km | 8:30 | 48:31 | 6:18 | | | | | Interval | 0.75 km | 4:00 | 52:31 | 5:20 | | |
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楼主 |
发表于 24-3-2009 08:38 PM
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| Date: | 3/24/2009 6:35 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 10 kilometers | | Duration: | 53:23 | | Pace: | 5:21 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 76 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Weather: | Sunny | | Notes: | 今天一样放工后就去跑..前面2km热身大约12分钟吧..然后8分钟1小圈..然后就跟着阿ming跑了33分钟多..应该是5分钟出少少的pace..所以今天大约跑了10km | | Statistics: | Calories: 787
VO2 Max: 37.1 |
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发表于 24-3-2009 08:49 PM
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原帖由 chaucky 于 24-3-2009 08:38 PM 发表 
Date:3/24/2009 6:35 PMType:EasyCourse:Taman Tun RazakDistance:10 kilometersDuration:53:23Pace:5:21 / kilometerShoe:Mizuno Wave Rider 12Weight:76 kgMisc:Quality: 8/10, Effort: 8/10Weather:SunnyNotes:今 ...
chaucky啊，
做工了要把运动量减低啊，不然身体会出现压力，影响很多东西的啊 |
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楼主 |
发表于 24-3-2009 10:03 PM
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楼主 |
发表于 25-3-2009 08:42 PM
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楼主 |
发表于 25-3-2009 09:06 PM
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| Date: | 3/25/2009 6:30 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 9 kilometers | | Duration: | 55:34 | | Pace: | 6:11 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 76 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Notes: | 今天跑1个大圈5km 一个中圈 4km
轻松的速度..和人边聊边跑 | | Statistics: | Calories: 709
VO2 Max: 31.0 |
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发表于 25-3-2009 09:42 PM
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楼主 |
发表于 25-3-2009 09:47 PM
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原帖由 waikit 于 25-3-2009 21:42 发表
工作了？？？？？？？
是啊 |
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楼主 |
发表于 26-3-2009 08:52 PM
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| Date: | 3/26/2009 6:35 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 6 kilometers | | Duration: | 32:00 | | Pace: | 5:20 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 76 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Notes: | 今天又跑又停的..都心不在焉的跑..虽然后面跟着师傅跑了2圈比较有动力的interval一下 | | Statistics: | Calories: 472
VO2 Max: 35.9 |
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楼主 |
发表于 27-3-2009 09:30 PM
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| Date: | 3/27/2009 6:45 PM | | Type: | Interval | | Course: | Taman Tun Razak | | Distance: | 8.1 kilometers | | Duration: | 41:04 | | Pace: | 5:05 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 76 kg | | Notes: | 今天一到就跑4次interval 后... 有一次跟着阿谦..还是拉不近距离..他大约是2分15秒的速度 600m..然后跑完interval就跟师傅和阿谦边聊边跑 了 4个小圈..轻松4.5km..最后1km忽然师傅拉快了速度..感觉应该是4分钟出少少的速度...最后到达的时候还爆胎.. | | Statistics: | Calories: 638
VO2 Max: 38.8 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 600 m | 2:40 | 2:40 | 4:27 | | | | | Interval | 600 m | 2:33 | 5:13 | 4:15 | | | | | Interval | 600 m | 2:33 | 7:46 | 4:15 | | | | | Interval | 800 m | 3:30 | 11:16 | 4:23 | | | | | Interval | 5.5 km | 29:48 | 41:04 | 5:26 | | |
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楼主 |
发表于 29-3-2009 02:06 PM
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| Date: | 3/29/2009 6:30 AM | | Type: | Long | | Course: | Bukit Aman Hartamas | | Distance: | 20.28 kilometers | | Duration: | 1:57:00 | | Pace: | 5:47 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 76 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Notes: | 今天跑到5k 就开始肚子不舒服..然后到10k 进toilet又放不出...一路都跟着师傅,明,jackson, 大只老,和安哥还有一个鬼佬跑了前9.66km大约57分钟多..然后买了一只100plus喝了在继续..跑到15k的时候肚子又来痛..幸好找到toilet..放了后就看不到师傅他们了...只好自己慢慢的跑回去..大约跑了1小时..左右 | | Statistics: | Calories: 1597
VO2 Max: 35.7 |
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楼主 |
发表于 30-3-2009 09:34 PM
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| Date: | 3/30/2009 6:30 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 7.45 kilometers | | Duration: | 41:07 | | Pace: | 5:32 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 76 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Notes: | 今天recover run..可是也觉得半路跑快了... | | Statistics: | Calories: 587
VO2 Max: 34.9 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 4 km | 21:17 | 21:17 | 5:20 | | | | | Rest | — | 3:00 | 24:17 | — | | | | | Interval | 1.35 km | 9:00 | 33:17 | 6:40 | | | | | Rest | — | 2:00 | 35:17 | — | | | | | Interval | 2.1 km | 10:50 | 46:07 | 5:10 | |
[ 本帖最后由 chaucky 于 30-3-2009 09:37 PM 编辑 ] |
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楼主 |
发表于 31-3-2009 09:43 PM
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| Date: | 3/31/2009 | | Type: | Easy | | Course: | Pandan Indah Town Park | | Distance: | 4.8 kilometers | | Duration: | 23:24 | | Pace: | 4:53 / kilometer | | Shoe: | New Balance M767ST | | Weight: | 76 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Notes: | 今天尝试新的地方..一圈大约750-800m..所以我就拿800m当标准..
跑了6圈大约23分钟多... | | Statistics: | Calories: 378
VO2 Max: 39.4 |
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不知道是不是生活习惯正常回了
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