渣打馬拉松

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Re: 渣打馬拉松

文章fai » 週一 2月 09, 2009 3:09 pm

kit_TWAC

What time you ran yesterday?
fai
 
文章: 65

Re: 渣打馬拉松

文章kit_TWAC » 週一 2月 09, 2009 8:15 pm

fai 寫:kit_TWAC

What time you ran yesterday?


說來慚愧,只能跑到1:33'...
實在不能說是荃灣會跑手...
kit_TWAC
 
文章: 111
註冊時間: 週四 8月 07, 2008 1:42 am

Re: 渣打馬拉松

文章fai » 週一 2月 09, 2009 8:39 pm

你現在是個日夜顛倒的跑手,加上肯堅持,
跑出這時間也可以啦。
fai
 
文章: 65

Re: 渣打馬拉松

文章faigor » 週一 2月 09, 2009 8:52 pm

hongching,銳湘,日雄

請問昨天你地跑甚麼時間?
faigor
 
文章: 58
註冊時間: 週一 8月 04, 2008 9:27 pm

Re: 渣打馬拉松

文章訪客 » 週二 2月 10, 2009 4:33 pm

我跑36:59..
原本諗住PB..都係差少少
不過我盡佐力!!
5點3起跑..真係好難頂 :|
訪客
 
文章: 65

Re: 渣打馬拉松

文章小tung » 週二 2月 10, 2009 4:33 pm

星哥的相

小tung
 
文章: 13
註冊時間: 週五 1月 09, 2009 12:42 pm

Re: 渣打馬拉松

文章LM楷 » 週二 2月 10, 2009 4:37 pm

訪客 寫:我跑36:59..
原本諗住PB..都係差少少
不過我盡佐力!!
5點3起跑..真係好難頂 :|

呢個係我@@
頭先唔記得登入..
LM楷
 
文章: 5
註冊時間: 週三 11月 26, 2008 10:12 pm

Re: 渣打馬拉松

文章singgor » 週二 2月 10, 2009 6:57 pm

thx siu-tung.

second time try.. 2:56:5x"
first time 10 yrs ago..3:04'5x"

coach cheung i cannot beat him.. i can now la.. feeling good!

next target- to improve 10k pb (37'5x").. not a respectable record now... must be something like 35'or 35'30". then ppl say, "sing gor kin wor!!'

by the way, my brother birthday on this wednesday night.. cannot come to "A Gi A Jor" ar.
singgor
 
文章: 64
註冊時間: 週五 8月 29, 2008 1:49 am

Re: 渣打馬拉松

文章fai » 週二 2月 10, 2009 8:40 pm

小tung 寫:星哥的相



張相當相正,有九成似 ' 阿甘正傳 ' 的男主角 :D
fai
 
文章: 65

Re: 渣打馬拉松

文章twac's friend » 週二 2月 10, 2009 8:46 pm

Below copy from singgor's blog


i was reporting to some of my friends.. so also blog here ..
see the breakdown in every 5k..

20'33"
21'14" (41'47")
21'17" (1:03'04")
20'49"(1:23'53")
20'40"(1:44'33")
21'23"(2:05'58")
20'44"(2:26'32")
21'40"(2:48'12")
remaining 2.195km
2:56'56"


pls note that "siuping/kawai" is 'wong siu ping who hv pb last yr 2'54
and kawai who help her for 35 k as pace setter this yr'.. i dare not
to follow them rite from the start.. and i call myself to stay away
from them everytime i am running w close them in 15k-25k..but as the
distance go,
i get closer and closer to them.. and i left them at 30k
unintenionally.

write 2 sets of target time on both arms for 5 k splits
make sure i am not too fast or slow..

bring 4 power gel.. eat 3 at 25k, 32k and 37k (just outside west tunnel)

carry a bottle of pocari w me all the way till last three k.i prefer
to be waterred, everyitme i feel it too.

sufficient water station.. .water and those isotonic drink..i was
almost vomiting a couple of times for too many isotonic drinks

not to exhausted at the end..i guess it is i am well feed w water
power gel and stuff..

no wall kicking.. i try to make myself feel
comfortable/happy/excited/positive thourghout the race

dress tshirt and vest..for staying warm..
throw away tshirt in 30k

often think i can run faster.. but admit what wallace said this is
best way to run. u dont know how slow u would be after wall-kicking.

just find out that the last k is 3'49"...wow

張貼者: starbrother 位於 下午3:40 0 意見
2009年02月05日 星期四
colour test result
twac's friend
 
文章: 65
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