練習 1~7 Nov 2009 <2nd 夏馬>

呢個星期里數共 ~90.5km  

1 Nov Sun  Rest

2 Nov Mon  7pm 宇宙 香港仔運動場 1km X 3, 600m X 3, 400m X 3, 200m X 3

4:13, 3:58, 3:48, 2:17, 2:14, 2:15, 1:31, 1:29, 1:27, 0:42, 0:41, 0:41   

< 26/10/09 Mon > 4:01, 3:47, 2:11, 2:18, 1:26, 1:23, 0:41, 0:40

Total (include warm-up & cool down) ~ 13.5km  

3 Nov Tue  7pm 宇宙 灣仔運動場 Easy Run ~13.5km  

4 Nov Wed  7pm 宇宙 香港仔運動場 (400m + 200m) X 8 & 2 sets of  體能 (5種動作-掌上壓, ...) 

1:35, 042, 1:31, 0:40, 1:26, 0:42, 1:27, 0:40, 1:26, 0:42, 1:29, 0:41, 1:28, 0:41, 1:26, 0:39    

<28/10/09 Wed>  

1:37, 0:47, 1:35, 0:45, 1:32, 0:45, 1:30, 0:43, 1:27, 0:42, 1:28, 0:41, 1:28, 0:41, 1:29, 0:40

Total (include warm-up & cool down) ~ 10.5km  

5 Nov Thu  1930hrs 斧山運動場  Easy Run 12km   

多謝各方好友(Felix, Shirely, Ling, Kitty, Brain, Fung, 馬生, 馬太, 黎頭,..) 今晚提前同我 & Joesphine 興祝 birthday, 而且更要多謝Kitty handmade 藍梅cheese cake, very delicious

6 Nov Fri  1700hrs 大埔吐露港 Easy Run 13km 

7 Nov Sat  0930hrs 最後一科 Exam (Total 10 科) 雖然答得 not perfect, 但已盡答all questions, 同時交足assignments & 上足堂, 我唸會pass 既 

1645hrs 長課 大埔 沙田來回 28km