|
|
【GABY报告】【还是一句！鼓励大家多做运动】
[复制链接]
|
|
|
楼主 |
发表于 23-4-2009 10:29 PM
|
显示全部楼层
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 23-4-2009 10:29 PM
|
显示全部楼层
| Date: | 4/23/2009 6:15 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 5.5 kilometers | | Duration: | 38:30 | | Pace: | 7:00 / kilometer | | Equipment: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Statistics: | Calories: 427
VO2 Max: 25.7 |
|
|
|
|
|
|
|
|
|
|
|
|
发表于 24-4-2009 12:18 AM
|
显示全部楼层
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 24-4-2009 10:12 AM
|
显示全部楼层
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 26-4-2009 10:12 PM
|
显示全部楼层
| Date: | 4/26/2009 7:00 AM | | Type: | Race | | Course: | Bidor Half Marathon Run 2009 | | Distance: | 21.17 kilometers | | Duration: | 1:51:00 | | Pace: | 5:15 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 75 kg | | Misc: | Quality: 9/10, Effort: 9/10 | | Weather: | Sunny | | Statistics: | Calories: 1645
VO2 Max: 40.1 |
 
Intervals (Bidor Run) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 4 km | 22:30 | 22:30 | 5:38 | | | | | Interval | 6 km | 30:30 | 53:00 | 5:05 | | | | | Interval | 5 km | 25:00 | 1:18:00 | 5:00 | | | | | Interval | 6.17 km | 33:00 | 1:51:00 | 5:21 | | | |
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 28-4-2009 08:40 PM
|
显示全部楼层
| Date: | 4/28/2009 6:45 PM | | Type: | Easy | | Course: | Taman Pudu Ulu | | Distance: | 5 kilometers | | Duration: | 25:00 | | Pace: | 5:00 / kilometer | | Equipment: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Weather: | Sunny, Rain | | Statistics: | Calories: 388
VO2 Max: 38.3 |
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 30-4-2009 11:21 PM
|
显示全部楼层
| Date: | 4/30/2009 6:45 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 7.7 kilometers | | Duration: | 43:38 | | Pace: | 5:40 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 75 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Statistics: | Calories: 598
VO2 Max: 33.9 |
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 3-5-2009 07:40 PM
|
显示全部楼层
| Date: | 5/3/2009 6:00 PM | | Type: | Tempo | | Course: | Taman Tun Razak | | Distance: | 11.25 kilometers | | Duration: | 58:00 | | Pace: | 5:10 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 75 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Weather: | Sunny | | Statistics: | Calories: 874
VO2 Max: 38.9 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 4.2 km | 22:08 | 22:08 | 5:17 | | | | | Interval | 4.2 km | 20:45 | 42:53 | 4:57 | | | | | Interval | 1.35 km | 8:00 | 50:53 | 5:56 | | | | | Interval | 1.5 km | 7:07 | 58:00 | 4:45 | | | |
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 5-5-2009 08:24 PM
|
显示全部楼层
| Date: | 5/5/2009 6:15 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 10.97 kilometers | | Duration: | 1:03:10 | | Pace: | 5:46 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 74 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Weather: | Sunny | | Notes: | 今天尝试了GPS..test了11km..大约跑了1小时3分.. 原来以前跑的那个中圈只有3.92km..不到4km | | Statistics: | Calories: 841
VO2 Max: 34.1 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 3.92 km | 21:37 | 21:37 | 5:31 | | | | | Interval | 7.05 km | 41:33 | 1:03:10 | 5:54 | | |
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 6-5-2009 08:30 PM
|
显示全部楼层
| Date: | 5/6/2009 6:15 PM | | Type: | Easy | | Course: | Taman Pudu Ulu | | Distance: | 10 kilometers | | Duration: | 58:00 | | Pace: | 5:48 / kilometer | | Equipment: | New Balance MR720SB | | Weight: | 74 kg | | Notes: | 最伤心的一天..在那边跑的时候电话不见了...T_T | | Statistics: | Calories: 767
VO2 Max: 33.6 |
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 7-5-2009 08:16 PM
|
显示全部楼层
| Date: | 5/7/2009 6:15 PM | | Type: | Long | | Course: | House to Permaisuri | | Distance: | 16.7 kilometers | | Duration: | 1:47:43 | | Pace: | 6:28 / kilometer | | Equipment: | New Balance MR720SB | | Weight: | 74 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Notes: | 从家里跑到1.6km的时候遇到chin kok..然后和他一起talk n run跑到permaisuri..大约6km ..然后去撞阿lau他们跑了5km左右然后再跑回家的时候..12-13km 休息 买了水和chin kok 一人一半...然后走路了大约10分钟+左右再继续速跑回家..
PM(休息时间没按停） | | Statistics: | Calories: 1280
VO2 Max: 30.9 |
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 9-5-2009 09:52 AM
|
显示全部楼层
| Date: | 5/9/2009 5:45 AM | | Type: | Long | | Course: | Bukit Aman Hartamas + Bird Park | | Distance: | 23.96 kilometers | | Duration: | 2:44:14 | | Pace: | 6:52 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 74 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Weather: | Sunny | | Notes: | 最后一段大家走路了..有些跑不动了 ..哈哈..不过有cover 到接近25km | | Statistics: | Calories: 1837
VO2 Max: 29.4 |
Intervals (Long Run) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 9.57 km | 59:00 | 59:00 | 6:10 | | | | | Interval | 9.75 km | 57:00 | 1:56:00 | 5:51 | | | | | Interval | 0.68 km | 4:00 | 2:00:00 | 5:53 | | | | | Interval | 3.96 km | 44:14 | 2:44:14 | 11:11 | | |
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 11-5-2009 08:36 PM
|
显示全部楼层
| Date: | 5/11/2009 6:00 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 13.05 kilometers | | Duration: | 1:20:37 | | Pace: | 6:11 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 74 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Weather: | Sunny | | Notes: | 今天也是和chin kwok一起跑..前4km 都慢慢talk and run..第5km就跟ahlau他们后面慢慢跑..跑到9km多的时候就见到师傅了..然后pace就自然的加快了..速跑了2个小圈多然后最后100-200m 和chinkwok 最后speed work..最后还是给他抛离了..
今天跑的还算很舒服.. | | Statistics: | Calories: 1000
VO2 Max: 31.8 |
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 12-5-2009 09:18 PM
|
显示全部楼层
| Date: | 5/12/2009 6:00 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 13.19 kilometers | | Duration: | 1:18:41 | | Pace: | 5:58 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 74 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Weather: | Sunny | | Statistics: | Calories: 1011
VO2 Max: 33.2 |
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 13-5-2009 08:37 PM
|
显示全部楼层
| Date: | 5/13/2009 6:00 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 8.34 kilometers | | Duration: | 54:49 | | Pace: | 6:35 / kilometer | | Equipment: | New Balance MR720SB | | Weight: | 74 kg | | Misc: | Quality: 6/10, Effort: 6/10 | | Notes: | 前面5.5km都陪着 坏男孩跑
然后跑多2个小圈就收工了..最后一圈 和chin kwok速跑了5分半 | | Statistics: | Calories: 639
VO2 Max: 28.6 |
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 15-5-2009 08:51 PM
|
显示全部楼层
| Date: | 5/15/2009 6:15 PM | | Type: | Tempo | | Course: | Taman Tun Razak | | Distance: | 11.15 kilometers | | Duration: | 1:03:26 | | Pace: | 5:42 / kilometer | | Equipment: | New Balance MR720SB | | Weight: | 74 kg | | Misc: | Quality: 9/10, Effort: 9/10 | | Notes: | 前面4.15km 和 一大班人permaisuri 团带着 坏男孩和chin kwok 一起跑..
然后就跟伟哥和阿健..第一次让 chin kwok见识到阿健..哈哈..然后就知道一定会跑快了..然后快跑了5.65km 27分..然后最后一圈 easy run recovery .. | | Statistics: | Calories: 855
VO2 Max: 34.7 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 4.15 km | 27:00 | 27:00 | 6:31 | | | | | Interval | 5.65 km | 27:00 | 54:00 | 4:47 | | | | | Interval | 1.35 km | 9:26 | 1:03:26 | 7:00 | |
|
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 17-5-2009 03:30 PM
|
显示全部楼层
| Date: | 5/17/2009 7:00 AM | | Type: | Race | | Course: | New Balance 15km 2009 | | Distance: | 15.11 kilometers | | Duration: | 1:24:00 | | Pace: | 5:34 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 74 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Statistics: | Calories: 1158
VO2 Max: 36.5 |
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 19-5-2009 08:32 PM
|
显示全部楼层
| Date: | 5/19/2009 5:45 PM | | Type: | Tempo | | Course: | Pahlawan Village | | Distance: | 10 kilometers | | Duration: | 50:15 | | Pace: | 5:02 / kilometer | | Equipment: | New Balance MR720SB | | Weight: | 74 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Statistics: | Calories: 767
VO2 Max: 39.8 |
Intervals (Pahlawan Village) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 2.5 km | 13:45 | 13:45 | 5:30 | | | | | Interval | 2.5 km | 12:30 | 26:15 | 5:00 | | | | | Interval | 2.5 km | 13:00 | 39:15 | 5:12 | | | | | Interval | 2.5 km | 11:00 | 50:15 | 4:24 | | |
|
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 22-5-2009 11:46 AM
|
显示全部楼层
| Date: | 5/21/2009 5:45 PM | | Type: | Easy | | Course: | Pahlawan Village | | Distance: | 10 kilometers | | Duration: | 53:11 | | Pace: | 5:20 / kilometer | | Equipment: | New Balance MR720SB | | Weight: | 74 kg | | Misc: | Quality: 4/10, Effort: 4/10 | | Weather: | Sunny | | Notes: | 今天的状态完全不行..本来跑20km..10km就不行了.. | | Statistics: | Calories: 767
VO2 Max: 37.2 |
 |
|
|
|
|
|
|
|
|
|
|
|
楼主 |
发表于 23-5-2009 02:08 AM
|
显示全部楼层
| Date: | 5/23/2009 1:30 AM | | Misc: | Quality: 6/10, Effort: 6/10 | | Notes: | 从新开始练起 |
| Exercises | | Exercise | Sets | Reps | Weight | Notes | Push up Flat
| 3 | 10 |
|
| Arm Dumbell
| 3 | 10 | 5.0 kg |
| squat
| 3 | 10 |
|
| 小腿
| 3 | 10 | 5.0 kg |
| Swing 手臂
| 3 | 10 | 5.0 kg |
| Sit Up 上腹
| 3 | 25 |
|
| Leg Raise 下腹
| 3 | 10 |
|
|
|
|
|
|
|
|
|
|
|
| |
 本周最热论坛帖子
|
1937 
45
