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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 23-5-2009 02:08 AM
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| 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 |
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| Arm Dumbell
| 3 | 10 | 5.0 kg |
| squat
| 3 | 10 |
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| 小腿
| 3 | 10 | 5.0 kg |
| Swing 手臂
| 3 | 10 | 5.0 kg |
| Sit Up 上腹
| 3 | 25 |
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| Leg Raise 下腹
| 3 | 10 |
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楼主 |
发表于 24-5-2009 02:42 AM
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楼主 |
发表于 26-5-2009 01:23 AM
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| Date: | 5/25/2009 6:45 PM | | Type: | Easy | | Course: | Lake Perdana | | Distance: | 7.25 kilometers | | Duration: | 45:37 | | Pace: | 6:18 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 74 kg | | Misc: | Quality: 5/10, Effort: 5/10 | | Weather: | Partly Cloudy | | Notes: | recovery run... | | Statistics: | Calories: 556
VO2 Max: 29.8 |
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楼主 |
发表于 27-5-2009 12:39 AM
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| Date: | 5/27/2009 12:00 AM | | Weight: | 74 kg | | Misc: | Quality: 8/10, Effort: 8/10 |
| Exercises | | Exercise | Sets | Reps | Weight | Notes | Push up Flat
| 3 | 10 |
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| Arm Dumbell
| 3 | 12 | 5.0 kg |
| Shoulder Dumbell
| 3 | 12 | 5.0 kg |
| squat
| 3 | 12 |
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| 垫脚小腿
| 3 | 10 | 5.0 kg |
| Sit Up 上腹
| 3 | 27 |
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| Leg Raise 下腹
| 3 | 10 |
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楼主 |
发表于 27-5-2009 05:36 PM
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| Date: | 5/27/2009 6:00 AM | | Type: | Tempo | | Course: | Taman Tun Razak | | Distance: | 8.4 kilometers | | Duration: | 39:37 | | Pace: | 4:43 / kilometer | | Equipment: | New Balance 1063 (red) | | Weight: | 74 kg | | Misc: | Quality: 9/10, Effort: 9/10 | | Weather: | Partly Cloudy | | Statistics: | Calories: 644
VO2 Max: 42.3 |
 
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 1.4 km | 7:00 | 7:00 | 5:00 |
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| | Interval | 1.4 km | 6:45 | 13:45 | 4:50 |
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| | Interval | 1.4 km | 6:30 | 20:15 | 4:39 |
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| | Interval | 1.4 km | 6:42 | 26:57 | 4:48 |
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| | Interval | 1.4 km | 6:45 | 33:42 | 4:50 |
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| | Interval | 1.4 km | 5:55 | 39:37 | 4:14 |
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楼主 |
发表于 29-5-2009 09:18 AM
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| Date: | 5/29/2009 6:45 AM | | Type: | Interval | | Course: | Kampung Pandan Sport Complex | | Distance: | 6000 meters | | Duration: | 23:25 | | Pace: | 3:55 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 74 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Weather: | Sunny | | Notes: | 今天和豪跑interval..状态良好..跑800m 的时候 后走路400m 然后再次跑..
所以大约是跑3分钟++ 走4-5分400m
最后的3组 400m 也是跑一圈走一圈.. | | Statistics: | Calories: 460
VO2 Max: 51.8 |
Intervals (Kampung Pandan Sport Complex) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 800 m | 3:24 | 3:24 | 4:15 |
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| | Interval | 800 m | 3:07 | 6:31 | 3:54 |
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| | Interval | 800 m | 3:08 | 9:39 | 3:55 |
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| | Interval | 800 m | 3:09 | 12:48 | 3:57 |
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| | Interval | 800 m | 3:11 | 15:59 | 3:59 |
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| | Interval | 800 m | 3:09 | 19:08 | 3:57 |
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| | Interval | 400 m | 1:22 | 20:30 | 3:25 |
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| | Interval | 400 m | 1:26 | 21:56 | 3:35 |
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| | Interval | 400 m | 1:29 | 23:25 | 3:43 |
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楼主 |
发表于 29-5-2009 07:55 PM
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| Date: | 5/29/2009 6:00 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 5.4 kilometers | | Duration: | 38:10 | | Pace: | 7:05 / kilometer | | Equipment: | New Balance MR720SB | | Weight: | 74 kg | | Misc: | Quality: 6/10, Effort: 6/10 | | Weather: | Sunny | | Statistics: | Calories: 414
VO2 Max: 25.4 |
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楼主 |
发表于 31-5-2009 09:20 AM
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| 74 kg | | Misc: | Quality: 8/10, Effort: 8/10 | | Weather: | Partly Cloudy | | Notes: | 今天很辛苦..哈哈...第一站喝水在11.6km. 跑到petronas的时候看到还没开,就跑多2个小圈...然后喝水后再跑到jalanduta 再回头..途中见到eugene chan陪一位女生跑..回到petronas再次喝水 然后就直接跑回去 bukitaman..跑到红绿灯就停了..途中和文走路了几次..看到上斜坡就走路..下斜坡就慢跑回去 | | Statistics: | Calories: 2244
VO2 Max: 31.3 |
Intervals (Bukit Aman) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 11.6 km | 1:17:00 | 1:17:00 | 6:39 | | | | | Interval | 8.54 km | 55:00 | 2:12:00 | 6:27 | | | | | Interval | 9.13 km | 1:00:15 | 3:12:15 | 6:36 | | |
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楼主 |
发表于 1-6-2009 08:22 PM
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| Date: | 6/1/2009 6:30 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 6.8 kilometers | | Duration: | 47:28 | | Pace: | 6:59 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 74 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Weather: | Rain | | Statistics: | Calories: 521
VO2 Max: 26.2 |
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楼主 |
发表于 3-6-2009 08:30 AM
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| Date: | 6/3/2009 6:05 AM | | Type: | Tempo | | Course: | Taman Tun Razak | | Distance: | 9.8 kilometers | | Duration: | 45:02 | | Pace: | 4:36 / kilometer | | Equipment: | New Balance 1063 (red) | | Weight: | 74 kg | | Misc: | Quality: 9/10, Effort: 9/10 | | Weather: | Humid, Partly Cloudy | | Statistics: | Calories: 751
VO2 Max: 44.1 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 1.4 km | 6:03 | 6:03 | 4:20 | | | | | Interval | 1.4 km | 6:15 | 12:18 | 4:28 | | | | | Interval | 1.4 km | 6:30 | 18:48 | 4:39 | | | | | Interval | 1.4 km | 6:50 | 25:38 | 4:53 | | | | | Interval | 1.4 km | 6:30 | 32:08 | 4:39 | | | | | Interval | 1.4 km | 6:43 | 38:51 | 4:48 | | | | | Interval | 1.4 km | 6:11 | 45:02 | 4:25 | | |
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楼主 |
发表于 4-6-2009 08:59 PM
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| Date: | 6/4/2009 6:15 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 8.2 kilometers | | Duration: | 52:00 | | Pace: | 6:21 / kilometer | | Equipment: | New Balance 1063 (red) | | Weight: | 74 kg | | Misc: | Quality: 6/10, Effort: 6/10 | | Weather: | Sunny | | Notes: | 一个小圈, + 上斜坡..半路转头跑回中圈..大约那么8km多吧.. | | Statistics: | Calories: 629
VO2 Max: 29.8 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 1.4 km | 9:23 | 9:23 | 6:43 | | | | | Interval | 3.8 km | 23:37 | 33:00 | 6:13 | | | | | Interval | 3 km | 19:00 | 52:00 | 6:20 | | | |
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楼主 |
发表于 5-6-2009 08:24 AM
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| Date: | 6/5/2009 6:45 AM | | Type: | Interval | | Course: | Taman Tun Razak | | Distance: | 6000 meters | | Duration: | 22:43 | | Pace: | 3:48 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 74 kg | | Misc: | Quality: 10/10, Effort: 10/10 | | Weather: | Sunny | | Notes: | 够辛苦...=.=... | | Statistics: | Calories: 460
VO2 Max: 53.7 |
Intervals (Kampung Pandan Sport Complex) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 800 m | 3:17 | 3:17 | 4:07 | | | 5-6min recovery 400m walk | | Interval | 800 m | 3:04 | 6:21 | 3:50 | | | 5-6min recovery 400m walk | | Interval | 800 m | 2:58 | 9:19 | 3:43 | | | 5-6min recovery 400m walk | | Interval | 800 m | 2:57 | 12:16 | 3:42 | | | 5-6min recovery 400m walk | | Interval | 800 m | 2:57 | 15:13 | 3:42 | | | 5-6min recovery 400m walk | | Interval | 800 m | 2:53 | 18:06 | 3:37 | | | 5-6min recovery 400m walk | | Interval | 400 m | 1:36 | 19:42 | 4:00 | | | 2-3min recover 200m walk | | Interval | 400 m | 1:31 | 21:13 | 3:48 | | | 2-3min recovery 200m walk | | Interval | 400 m | 1:30 | 22:43 | 3:45 | | | 5-6min recovery 400m walk |
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楼主 |
发表于 8-6-2009 08:58 PM
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| Date: | 6/8/2009 6:35 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 5.4 kilometers | | Duration: | 35:07 | | Pace: | 6:31 / kilometer | | Equipment: | New Balance MR720SB | | Weight: | 74 kg | | Misc: | Quality: 7/10, Effort: 7/10 | | Weather: | Sunny | | Statistics: | Calories: 414
VO2 Max: 28.1 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 4 km | 28:00 | 28:00 | 7:00 | | | | | Interval | 1.4 km | 7:07 | 35:07 | 5:05 | | | |
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楼主 |
发表于 11-6-2009 09:58 AM
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| Date: | 6/10/2009 6:15 PM | | Type: | Tempo | | Course: | Taman Tun Razak | | Distance: | 10 kilometers | | Duration: | 45:30 | | Pace: | 4:33 / kilometer | | Equipment: | New Balance 1063 (red) | | Weight: | 74 kg | | Misc: | Quality: 10/10, Effort: 10/10 | | Weather: | Sunny | | Statistics: | Calories: 767
VO2 Max: 44.7 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Interval | 1.4 km | 6:30 | 6:30 | 4:39 | | | 熱身(時間不是很確定） | | Interval | 1.4 km | 6:08 | 12:38 | 4:23 | | | 開始和chin kok加速 | | Interval | 1.4 km | 6:08 | 18:46 | 4:23 | | | 見到阿健..再度加速 | | Interval | 1.2 km | 5:14 | 24:00 | 4:22 | | | 半路進山 | | Interval | 2 km | 9:30 | 33:30 | 4:45 | | | 在山里轉了一個平路圈 | | Interval | 1.2 km | 6:00 | 39:30 | 5:00 | | | 轉回出來 | | Interval | 1.4 km | 6:00 | 45:30 | 4:18 | | | 最后一圈..加速跑.. |
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楼主 |
发表于 11-6-2009 09:58 AM
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| Date: | 6/11/2009 5:45 AM | | Type: | Easy | | Course: | Taman Segar Route | | Distance: | 4.9 kilometers | | Duration: | 32:32 | | Pace: | 6:39 / kilometer | | Equipment: | New Balance MR720SB | | Weight: | 74 kg | | Misc: | Quality: 6/10, Effort: 6/10 | | Weather: | Partly Cloudy | | Notes: | 今天一大早就起身,然后和文跑他家附近的路線..基本上蠻多上下斜坡,很少平路 | | Statistics: | Calories: 376
VO2 Max: 27.2 |
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楼主 |
发表于 12-6-2009 08:51 PM
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| Date: | 6/12/2009 6:00 PM | | Type: | Easy | | Course: | Taman Tun Razak | | Distance: | 9 kilometers | | Duration: | 1:00:00 | | Pace: | 6:40 / kilometer | | Equipment: | Mizuno Wave Rider 12 | | Weight: | 74 kg | | Misc: | Quality: 6/10, Effort: 6/10 | | Weather: | Rain | | Notes: | 也不知道跑了多少km..下雨中跑..跑了大約1小時 + 走了30分鐘 | | Statistics: | Calories: 690
VO2 Max: 28.2 |
Intervals (Taman Tun Razak) | | Type | Distance | Time | Total Time | Pace | Avg HR | Max HR | Notes | | Recovery | — | 30:00 | 30:00 | — | | | 散步 + 快走 | | Interval | 9 km | 1:00:00 | 1:30:00 | 6:40 | | | 慢跑了大約1小時吧 |
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发表于 14-6-2009 06:12 PM
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楼主 |
发表于 15-6-2009 12:00 AM
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原帖由 origen 于 14-6-2009 18:12 发表 
Gaby， 你是怎样懂得你的VO２max？
這個網站自動幫我算的 |
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楼主 |
发表于 15-6-2009 12:00 AM
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原帖由 origen 于 14-6-2009 18:12 发表
Gaby， 你是怎样懂得你的VO２max？
這個網站自動幫我算的 |
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楼主 |
发表于 15-6-2009 12:00 AM
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原帖由 origen 于 14-6-2009 18:12 发表
Gaby， 你是怎样懂得你的VO２max？
這個網站自動幫我算的 |
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