第三年第8週2009/10/18 - 2009/10/24 - Windows Live

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25 October

第三年第8週2009/10/18 - 2009/10/24

44.2k/3:36:04

ITU三項鐵人

18/10	三項
swim	@750
	19'44
轉項	4'05
bike	@18k
	40'21
轉項	1'50
run	@5k
	20'00
Total	1:26'02

19/10	水陸兩項
30X50m	1:00'00

5'12	5'12
5'02	10'14
4'57	15'11
4'53	20'05
4'39	24'43
5k	24'43

20/10	Tempo
6'19	6'19
6'23	12'43
	(12'43)
(2'01)
4'42	4'42
4'40	9'22
4'41	14'03
4'36	18'39
4'35	23'14
(5k/	23'14)
4'31	27'45
4'37	32'22
4'35	36'57
4'38	41'35
4'35	46'10
(5k/	22'56)
4'57	51'07
4'45	55'52
4'46	1:00'38
4'41	1:05'19
4'32	1:09'51
(5k/	23'41)
(15k/	1:09'51)
(5'00)
5'47	(5'47)
18k	1:28'21
(7'01)	1:35'28

　

　

　

　

23/10	Tempo
6'97	6'07
6'04	12'11
4'54	17'05
4'44	21'49
4'46	26'35
4'28	31'03
3'52	34'55
4'12	39'07
4'15	43'32
4'06	47'28
5'11	52'39
5'22	58'01
5'12	1:03'14
13k	1:03'14

24/10	12'測試
12'00	3.05k

400	@大埔
1'32	1'32
1'36	3'08
1'35	4'43
1'35	6'18
1'35	7'53
1'33	9'26
1'32	10'59
1'40	12'39
3.2k	12'39

20:20 | Blog it | training

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