速度課練習最新安排

各位吹水跑友:

速度課由下周起重新開始, 目標是渣打馬拉松, 操練距離有所更改,

詳細情況請參考下列時間表.

Date	Week	Description	Min/Set	Start
21/11	Wednesday	12 x 800m	6:15/set	17:45
28/11	Wednesday	12 x 800m	6:15/set	17:45
5/12	Wednesday	12 x 800m	6:15/set	17:45
12/12	Wednesday	12 x 800m	6:15/set	17:45
19/12	Wednesday	12 x 800m	6:15/set	17:45
27/12	Thursday	2 x 4 x 800m	8:15, 6:15/set	18:00
31/12	Monday	2 x 3 x 800m	8:15, 6:15/set	18:00

 

練甚麼時間? 請在下列尋找

Nike No.	Time	Per K	Per 800m	800m + 5%
4147	36:45	3:40	2:56	2:47
4071	38:46	3:52	3:05	2:56
4349	40:47	4:04	3:15	3:05
3071	40:58	4:05	3:16	3:06
3588	41:12	4:07	3:17	3:07
3513	42:21	4:14	3:23	3:13
2747	43:05	4:18	3:26	3:16
4041	43:26	4:20	3:28	3:18
3590	44:55	4:29	3:35	3:24
4450	45:08	4:30	3:36	3:25
4480	46:12	4:37	3:41	3:30
3075	47:07	4:42	3:45	3:34
960	49:09	4:54	3:55	3:43
953	52:33	5:15	4:12	4:00
15K	1.24:00	5:36	4:28	4:15