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【GABY报告】【还是一句！鼓励大家多做运动】
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楼主 |
发表于 1-4-2009 06:21 PM
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今天很累..真的休息了 |
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发表于 1-4-2009 10:29 PM
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楼主 |
发表于 2-4-2009 08:49 PM
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| Date: | 4/2/2009 6:30 PM | | Type: | Interval | | Course: | Taman Tun Razak | | Distance: | 7.8 kilometers | | Duration: | 45:40 | | Pace: | 5:52 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 76 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Weather: | Partly Cloudy | | Notes: | 先和阿lau 前面轻松跑了3.8km 边聊边跑..
然后看到阿发就一起做interval..做了5组600m的
然后1km轻松冷身跑 | | Statistics: | Calories: 614
VO2 Max: 32.6 |
 
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 3.8 km | 27:00 | 27:00 | 7:07 | | | | | Interval | 600 m | 2:48 | 29:48 | 4:40 | | | | | Interval | 600 m | 2:47 | 32:35 | 4:39 | | | | | Interval | 600 m | 2:37 | 35:12 | 4:22 | | | | | Interval | 600 m | 2:32 | 37:44 | 4:14 | | | | | Interval | 600 m | 2:26 | 40:10 | 4:04 | | | | | Interval | 1 km | 5:30 | 45:40 | 5:30 | |
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楼主 |
发表于 3-4-2009 08:26 PM
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| Date: | 4/3/2009 6:35 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 7.5 kilometers | | Duration: | 40:00 | | Pace: | 5:20 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 76 kg | | Notes: | 今天大约跑了那么多...虽然后段才加速跑...距离不大确定 | | Statistics: | Calories: 591
VO2 Max: 36.4 |
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楼主 |
发表于 6-4-2009 08:59 PM
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| Date: | 4/6/2009 6:15 PM | | Type: | Tempo | | Course: | Taman Tun Razak | | Distance: | 10.55 kilometers | | Duration: | 57:35 | | Pace: | 5:28 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 75 kg | | Misc: | Quality: 9/10, Effort: 9/10 | | Weather: | Overcast | | Notes: | 今天前半段跟着伟哥追上他的朋友然后跟着一个新马来朋友轻松跑...半路还遇到caremeat..本来放慢等他过来..可是他还不过来就自己先跑掉...跑回原点大约22分30秒.. 这个是斜坡路线..
然后跑多一个小圈后就放慢少许留点力..这时候已经跟师傅和阿仟一起跑了...第一圈和他们跑就7分钟了...然后第二圈我就觉得够了就跑自己的极限速度..跑出最好的5分50秒...然后喝水休息一下就和阿lau ,chan他们尝试新的跑法就是跑30秒快30秒慢的控制跑一个圈...然后就休息咯 | | Statistics: | Calories: 820
VO2 Max: 36.2 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 3.8 km | 22:30 | 22:30 | 5:56 | | | | | Interval | 1.35 km | 7:15 | 29:45 | 5:23 | | | | | Interval | 1.35 km | 8:00 | 37:45 | 5:56 | | | | | Interval | 1.35 km | 7:00 | 44:45 | 5:12 | | | | | Interval | 1.35 km | 5:50 | 50:35 | 4:20 | | | | | Rest | — | 5:00 | 55:35 | — | | | | | Interval | 1.35 km | 7:00 | 1:02:35 | 5:12 | |
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楼主 |
发表于 7-4-2009 08:32 PM
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| Date: | 4/7/2009 6:20 AM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 8.25 kilometers | | Duration: | 50:08 | | Pace: | 6:05 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Statistics: | Calories: 641
VO2 Max: 31.3 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 5.55 km | 36:00 | 36:00 | 6:30 | | | | | Rest | — | 0:00 | 36:00 | — | | | drink water | | Interval | 1.35 km | 8:25 | 44:25 | 6:15 | | | | | Interval | 1.35 km | 5:43 | 50:08 | 4:15 | |
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楼主 |
发表于 8-4-2009 09:46 PM
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| Date: | 4/8/2009 6:15 PM | | Type: | Hill | | Course: | Taman Tun Razak | | Distance: | 7.85 kilometers | | Duration: | 44:05 | | Pace: | 5:37 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 75 kg | | Notes: | 今天极度疲劳..所以还是慢慢跑而已 | | Statistics: | Calories: 610
VO2 Max: 34.3 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 3.8 km | 20:20 | 20:20 | 5:22 | | | | | Interval | 1.35 km | 8:40 | 29:00 | 6:26 | | | | | Interval | 1.35 km | 8:00 | 37:00 | 5:56 | | | | | Interval | 1.35 km | 7:05 | 44:05 | 5:15 | |
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楼主 |
发表于 9-4-2009 08:31 PM
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| Date: | 4/9/2009 6:30 PM | | Type: | Interval | | Course: | Taman Tun Razak | | Distance: | 7.5 kilometers | | Duration: | 33:52 | | Pace: | 4:31 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 9/10, Effort: 9/10 | | Notes: | 慢跑了600m左右就看到师傅,然后就和他们跑了7set 600m的interval..
跑完interval 然后跟着师傅跑多2个小圈..第一圈7分多..感觉都有点快..最后一圈加速跑...跑出最好的5分33秒！状态很好下 | | Statistics: | Calories: 583
VO2 Max: 44.3 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 0.6 km | 3:15 | 3:15 | 5:25 | | | | | Interval | 0.6 km | 2:41 | 5:56 | 4:29 | | | | | Interval | 0.6 km | 2:36 | 8:32 | 4:20 | | | | | Interval | 0.6 km | 2:35 | 11:07 | 4:19 | | | | | Interval | 0.6 km | 2:30 | 13:37 | 4:10 | | | | | Interval | 0.6 km | 2:35 | 16:12 | 4:19 | | | | | Interval | 0.6 km | 2:26 | 18:38 | 4:04 | | | | | Interval | 0.6 km | 2:26 | 21:04 | 4:04 | | | | | Interval | 1.35 km | 7:15 | 28:19 | 5:23 | | | | | Interval | 1.35 km | 5:33 | 33:52 | 4:07 | |
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楼主 |
发表于 10-4-2009 08:44 PM
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| Date: | 4/10/2009 6:30 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 9.2 kilometers | | Duration: | 50:18 | | Pace: | 5:29 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Notes: | 今天也不知道跑了多少..大约50分钟..前面30分钟跟着一班人慢慢跑..最后上小山的时候就剩下没几个人..我就慢慢的加速跑回来..最后1km来了一个速跑.. | | Statistics: | Calories: 715
VO2 Max: 35.8 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 5 km | 30:00 | 30:00 | 6:00 | | | | | Interval | 4.2 km | 20:18 | 50:18 | 4:50 | | |
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楼主 |
发表于 12-4-2009 08:54 AM
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| Date: | 4/12/2009 6:45 AM | | Type: | Hill | | Course: | Taman Tun Razak | | Distance: | 12 kilometers | | Duration: | 1:11:00 | | Pace: | 5:55 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 75 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Weather: | Windy, Partly Cloudy | | Notes: | 一早就和文哥慢跑斜坡... | | Statistics: | Calories: 932
VO2 Max: 33.3 |
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楼主 |
发表于 13-4-2009 08:55 PM
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| Date: | 4/13/2009 6:15 AM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 10.5 kilometers | | Duration: | 1:02:15 | | Pace: | 5:56 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Notes: | 间中有加入快慢速...大约10.5km吧 | | Statistics: | Calories: 816
VO2 Max: 32.9 |
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楼主 |
发表于 14-4-2009 08:43 PM
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| Date: | 4/14/2009 6:50 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 10 kilometers | | Duration: | 56:35 | | Pace: | 5:40 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 75 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Statistics: | Calories: 777
VO2 Max: 34.6 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 3.2 km | 20:00 | 20:00 | 6:15 | | | | | Interval | 6.8 km | 36:35 | 56:35 | 5:23 | | | |
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楼主 |
发表于 15-4-2009 08:55 PM
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| Date: | 4/15/2009 6:30 PM | | Type: | Tempo | | Course: | Taman Tun Razak | | Distance: | 8.1 kilometers | | Duration: | 39:30 | | Pace: | 4:53 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 10/10, Effort: 10/10 | | Notes: | 今天再次破我自己的permaisuri 6 loop的记录..之前最好才41多..这次第三圈开始跟阿健(实力大约10k 40分钟）..
最后一圈已经半路爆了的...多的他的动力带起我跑最后200m的speeding... 刚好跑出39分钟半..很喘气..之前跑4圈的速度都没这4个圈那么快.. | | Statistics: | Calories: 629
VO2 Max: 40.6 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 1.35 km | 7:30 | 7:30 | 5:34 | | | | | Interval | 1.35 km | 7:00 | 14:30 | 5:12 | | | | | Interval | 1.35 km | 6:30 | 21:00 | 4:49 | | | | | Interval | 1.35 km | 6:23 | 27:23 | 4:44 | | | | | Interval | 1.35 km | 6:00 | 33:23 | 4:27 | | | | | Interval | 1.35 km | 6:07 | 39:30 | 4:32 | |
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楼主 |
发表于 16-4-2009 08:46 PM
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| Date: | 4/16/2009 6:25 AM | | Type: | Interval | | Course: | Taman Tun Razak | | Distance: | 10.78 kilometers | | Duration: | 58:23 | | Pace: | 5:25 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 75 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Weather: | Sunny | | Notes: | 前面5.5km热身跑...
后面2组1.32km的interval 和 4组660m 的interval
measure by 陈师傅的GPS | | Statistics: | Calories: 838
VO2 Max: 36.6 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 5.5 km | 35:00 | 35:00 | 6:22 | | | | | Interval | 1.32 km | 5:57 | 40:57 | 4:31 | | | | | Interval | 1.32 km | 6:03 | 47:00 | 4:35 | | | | | Interval | 0.66 km | 2:52 | 49:52 | 4:21 | | | | | Interval | 0.66 km | 2:49 | 52:41 | 4:17 | | | | | Interval | 0.66 km | 2:51 | 55:32 | 4:20 | | | | | Interval | 0.66 km | 2:51 | 58:23 | 4:20 | |
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发表于 16-4-2009 10:20 PM
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楼主 |
发表于 16-4-2009 10:53 PM
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发表于 16-4-2009 10:53 PM
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楼主 |
发表于 16-4-2009 10:58 PM
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原帖由 麻纱 于 16-4-2009 22:53 发表 
什么网站来的?
www.runningahead.com |
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楼主 |
发表于 18-4-2009 09:55 AM
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| Date: | 4/18/2009 6:30 AM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 5.4 kilometers | | Duration: | 36:57 | | Pace: | 6:51 / kilometer | | Equipment: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Notes: | talk and run pace...今天轻松的跑 | | Statistics: | Calories: 420
VO2 Max: 26.4 |
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楼主 |
发表于 19-4-2009 09:59 AM
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| Date: | 4/19/2009 6:30 AM | | Type: | Long | | Course: | Lake Garden + Double Hill | | Distance: | 16 kilometers | | Duration: | 1:36:00 | | Pace: | 6:00 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 75 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Weather: | Partly Cloudy | | Statistics: | Calories: 1243
VO2 Max: 33.5 |
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