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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 27-1-2009 03:02 PM
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发表于 27-1-2009 04:05 PM
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www.youdontknow.com |
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楼主 |
发表于 27-1-2009 04:36 PM
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最少多几年把 |
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发表于 27-1-2009 04:37 PM
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楼主 |
发表于 27-1-2009 05:06 PM
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发表于 27-1-2009 05:08 PM
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原帖由 chaucky 于 27-1-2009 05:06 PM 发表  到时候才算...whm等待那边的官员回复
你去靠托福喔？拿到多少分。。 |
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楼主 |
发表于 27-1-2009 07:15 PM
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原帖由 re_born 于 27-1-2009 17:08 发表 
你去靠托福喔？拿到多少分。。
什么拿到几多分？
不明你的意思 |
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楼主 |
发表于 27-1-2009 07:15 PM
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| Date: | 1/27/2009 6:00 PM | | Type: | Easy | | Course: | PADANG SMK DATO SAGOR | | Distance: | 6 kilometers | | Duration: | 31:48 | | Pace: | 5:18 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 75 kg | | Misc: | Quality: 6/10, Effort: 7/10 | | Weather: | Partly Cloudy | | Notes: | 今天回到我中学的草场跑..那边的草地已经凹凸不平..跑到我很辛苦..=.=..
跑了10个圈就很喘气了...休息之后在跑2km就不想跑了
时间很不理想 | | Statistics: | Calories: 466
VO2 Max: 36.1 |
| Intervals (SMK DATO SAGOR) |   | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 2 km | 11:00 | 11:00 | 5:30 | | | | | Interval | 2 km | 10:37 | 21:37 | 5:19 | | | | | Recovery | — | 2:00 | 23:37 | — | | | | | Interval | 2 km | 10:11 | 33:48 | 5:06 | | |
[ 本帖最后由 chaucky 于 8-2-2009 01:39 PM 编辑 ] |
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发表于 27-1-2009 08:49 PM
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楼主 |
发表于 27-1-2009 09:49 PM
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原帖由 re_born 于 27-1-2009 20:49 发表
不用考英文試嗎
nz不用的 |
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发表于 27-1-2009 09:50 PM
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楼主 |
发表于 27-1-2009 10:34 PM
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楼主 |
发表于 30-1-2009 09:24 AM
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| Date: | 1/30/2009 6:45 AM | | Type: | Interval | | Course: | Kampung Pandan Sport Complex | | Distance: | 2.8 kilometers | | Duration: | 11:00 | | Pace: | 3:56 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 9/10, Effort: 9/10 | | Weather: | Sunny | | Notes: | 今天第一次连续玩 100m , 200m , 400m , 800m , 1500m
可是半路爆胎..200m 没玩到就已经脚软了T_T...
大家都玩到要吐了..幽默大哥今天的表现优佳..果然是短跑的好手..下次要请教他..哈哈
基本上我的全部短跑的第一次都跑的不错...
希望下次有机会再玩过..今天也见到KM和origen本人..^^ | | Statistics: | Calories: 218
VO2 Max: 48.5 |
| Intervals (Kampung Pandan Sport Complex) | | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 1.5 km | 6:35 | 6:35 | 4:24 | | | | | Recovery | — | 10:00 | 16:35 | — | | | | | Interval | 0.8 km | 2:51 | 19:26 | 3:34 | | | | | Recovery | — | 5:00 | 24:26 | — | | | | | Interval | 0.4 km | 1:18 | 25:44 | 3:15 | | | | | Recovery | — | 5:00 | 30:44 | — | | | | | Interval | 0.1 km | 0:16 | 31:00 | 2:40 | | |
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楼主 |
发表于 1-2-2009 09:38 AM
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| Date: | 2/1/2009 6:20 AM | | Type: | Long | | Course: | Bukit Aman Hartamas | | Distance: | 20.24 kilometers | | Duration: | 2:00:00 | | Pace: | 5:56 / kilometer | | Shoe: | Mizuno Wave Rider 12 | | Weight: | 75 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Weather: | Rain, Partly Cloudy | | Notes: | 今天后腿的肌肉还很紧绷..还是勉强去跑20k..结果导致最后500m puncit..lol..够力...
明天要recovery run 5k
基本上时间还算不错...够累... | | Statistics: | Calories: 1573
VO2 Max: 34.6 |
| Intervals (Bukit Aman) | | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 5.3 km | 31:00 | 31:00 | 5:51 |
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| | Interval | 4.36 km | 25:15 | 56:15 | 5:48 |
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| | Interval | 0.92 km | 5:20 | 1:01:35 | 5:48 |
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| | Recovery | — | 6:00 | 1:07:35 | — |
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| | Interval | 4.36 km | 24:00 | 1:31:35 | 5:31 |
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| | Interval | 5.3 km | 34:25 | 2:06:00 | 6:30 |
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发表于 1-2-2009 07:18 PM
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新年快乐。。。。
看来， 你新年也很努力。。。。。。 |
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楼主 |
发表于 1-2-2009 11:01 PM
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原帖由 waikit 于 1-2-2009 19:18 发表 
新年快乐。。。。
看来， 你新年也很努力。。。。。。
可是体脂肪提高了 |
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楼主 |
发表于 2-2-2009 08:02 PM
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| Date: | 2/2/2009 7:00 PM | | Type: | Easy | | Course: | Padang Pandan Indah | | Distance: | 4 kilometers | | Duration: | 24:07 | | Pace: | 6:02 / kilometer | | Shoe: | New Balance M767ST | | Weight: | 75 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Weather: | Rain, Partly Cloudy | | Notes: | 今天去做了一个recover run..跑到第10圈就下雨了..看到时间也差不多就算了 | | Statistics: | Calories: 311
VO2 Max: 30.2 |
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楼主 |
发表于 4-2-2009 09:17 PM
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| Date: | 2/4/2009 6:00 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 9.45 kilometers | | Duration: | 51:26 | | Pace: | 5:27 / kilometer | | Shoe: | New Balance M767ST | | Weight: | 75 kg | | Misc: | Quality: 8/10, Effort: 7/10 | | Notes: | 今天的runninghead出问题..弄不到interval时间..
基本跑的很顺..今天跑了permaisuri 7个圈..
| | Statistics: | Calories: 734
VO2 Max: 36.1 |
[ 本帖最后由 chaucky 于 4-2-2009 09:27 PM 编辑 ] |
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楼主 |
发表于 6-2-2009 08:02 AM
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| Date: | 2/6/2009 6:30 AM | | Type: | Easy | | Course: | Kampung Pandan Sport Complex | | Distance: | 3.2 kilometers | | Duration: | 16:00 | | Pace: | 5:00 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Weather: | Sunny | | Notes: | 今天终于尝试体能测验..真的很辛苦...
基本上我知道在哪一方面的比较弱..
今天热身了5-10分钟..然后慢跑2个小圈让身体热..800m
然后就直接跑2.4km 11分钟5秒 然后直接继续做sit up 30下就上不完了..
这里建议还是需要几个人一起测验比较好因为有人可以帮手按住脚..
上不完的当中我就先做 4组 的 push up 10下 和 原地跳 10下 ..最后一组是最辛苦的 =.=..
现在手臂有些无力了... 做完后再继续多15下 sit up 后，肚子就不行了...所以在这里可能可以建议大家situp40-50下就好了..60下不容易哈哈..看到手表大约是 19分钟05秒..花了大约8分钟才完成全部项目..之后就直接 4 组100m..这个我已经是没力了..
前三组都是30秒100m =.=...最后一组还38秒..
完成后都很累 | | Statistics: | Calories: 249
VO2 Max: 37.2 |
| Intervals (Kampung Pandan Sport Complex) | | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 0.8 km | 4:55 | 4:55 | 6:09 |
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| | Recovery | — | 1:00 | 5:55 | — |
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| | Interval | 2.4 km | 11:05 | 17:00 | 4:38 |
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| Exercise | Sets | Reps | Weight | Notes | Push up
| 3 | 10 |
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| Jump on the spot
| 3 | 10 |
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| sit up
| 1 | 45 |
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| 100m
| 4 |
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楼主 |
发表于 7-2-2009 05:16 PM
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| Date: | 2/7/2009 7:30 AM | | Type: | Interval | | Course: | Kampung Pandan Sport Complex | | Distance: | 6.4 kilometers | | Duration: | 27:06 | | Pace: | 4:15 / kilometer | | Shoe: | New Balance MR720SB | | Weight: | 75 kg | | Misc: | Quality: 9/10, Effort: 9/10 | | Weather: | Sunny | | Notes: | 今天以很快的速度练=.=...
所以最后2次都爆胎掉了... | | Statistics: | Calories: 497
VO2 Max: 47.3 |
| Intervals (Kampung Pandan Sport Complex) | | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 0.8 km | 5:00 | 5:00 | 6:15 | | | | | Interval | 0.8 km | 3:09 | 8:09 | 3:57 | | | | | Rest | — | 3:00 | 11:09 | — | | | | | Interval | 0.8 km | 3:02 | 14:11 | 3:48 | | | | | Rest | — | 3:00 | 17:11 | — | | | | | Interval | 0.8 km | 3:04 | 20:15 | 3:50 | | | | | Rest | — | 3:00 | 23:15 | — | | | | | Interval | 0.8 km | 3:13 | 26:28 | 4:02 | | | | | Rest | — | 3:00 | 29:28 | — | | | | | Interval | 0.8 km | 3:13 | 32:41 | 4:02 | | | | | Rest | — | 3:00 | 35:41 | — | | | | | Interval | 0.8 km | 3:15 | 38:56 | 4:04 | | | | | Rest | — | 3:00 | 41:56 | — | | | | | Interval | 0.4 km | 1:45 | 43:41 | 4:23 | | | | | Rest | — | 3:00 | 46:41 | — | | | | | Interval | 0.4 km | 1:25 | 48:06 | 3:33 | | | | | Rest | — | 3:00 | 51:06 | — | | |
[ 本帖最后由 chaucky 于 7-2-2009 05:27 PM 编辑 ] |
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