Training Log Archive: lu34yuanIn the 7 days ending Apr 18, 2009:
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Saturday Apr 18, 2009 #
Keep Running race (test 800M) 2:12 [5] 0.8 km (2:45 / km)
Keep Running race (test 10Km) 42:26 [5] 10.0 km (4:15 / km) vdot: 48.5
Thursday Apr 16, 2009 #
Keep Running 6 [3] 1.2 km (5 / km)
warm up
Keep Running (sprint) 5:25 [5] 1.6 km (3:23 / km)
run1. 2'42" / 800m
rest 8 min
run2. 2'43" / 800m
rest 8 min
run2. 2'43" / 800m
Keep Running (cool down) 6:00 [3] 1.2 km (5:00 / km)
Tuesday Apr 14, 2009 #
Keep Running 28:00 [3] 6.2 km (4:31 / km)
ahr:150 rhr:56
AM 08:10
keep easy run
and
Sit - ups 25*3
push - up 20*3
lower back muscle 30*3
keep easy run
and
Sit - ups 25*3
push - up 20*3
lower back muscle 30*3
Keep Running (warm up) 6 [4] 1.2 km (5 / km)
PM 1600
Keep Running (interval) 32:00 [4] 4.8 km (6:40 / km)
max:170
work : rest
1 : 1
interval 12 X (400M + rest 80second )
result:
78.78.78.
76.81.78.
78.78.79.
80.80.79.
The weather is a little sultry...
1 : 1
interval 12 X (400M + rest 80second )
result:
78.78.78.
76.81.78.
78.78.79.
80.80.79.
The weather is a little sultry...
Sunday Apr 12, 2009 #
Race race 17:44 [5] ** 2.89 km (6:08 / km) +28m 5:51 / km
(injured)
A sprint race .
Award 4th
and get a ankle sprain....
Award 4th
and get a ankle sprain....
Race (Memory of map) 15:00 [4] 2.4 km (6:15 / km) +28m 5:54 / km
AM 11:300-- start
Race (Realay) 17:44 [5] 3.12 km (5:41 / km) +35m 5:23 / km
PM 3:00 --start