張嘉哲2012年萬景臺馬拉松課表
5 | | 日本別府大分每日馬拉松 2:19’24” 五輪殘念 | | | 6 | | 歸國 | | | 7 | | 飛輪60’ | | | 8 | REST | | 12km jog | | 9 | RESR | | 12km jog 100X10 | | 10 | REST | | 4km jog 400X10 P:74” R:200m 70” | 72 72 73 72 72 71 73 73 72 61 | 11 | REST | | 12km jog | | 12 | 貓空25km 1:44:49” | | REST | 21:16” 21:12” 21:06” 20:42” 20:32” | 13 | 12km jog | | 12km jog 200X6 P:30” R:200m 60” | PT | 14 | REST | | 1000x10 P:74” R:60” | 3:02” 3:02” 3:02” 3:02” 3:02” 3:03” 3:05” 3:05” 右胸肋骨下方缺氧疼痛減兩趟 | 15 | 12km jog | | | | 16 | | | | | 17 | REST | | 6km jog 400X10 P:68” R:200m60” | 66 66 66 66 66 66 66 66 66 64 | 18 | REST | | REST | | 19 | 貓空40km 2:30:11” | | REST | 19:36” 19:17” 19:24” 18:50” 19:02” 18:18” 18:01” 17:39” | 20 | REST | | 15km jog 100X6 | PT | 21 | 12km jog | | 2000X6 P:76” R:400m 2:30” | 6:14” 6:10” 6:09” 6:07” 6:05” 5:57” | 22 | 15km jog | | 12k jog 100X6 | PT | 23 | REST | | 12km jog 200X6 P:32” R:200m 70” | | 24 | 12km jog | | 6km jog 400X12 P:68” R:200m 60” | 68 68 68 67 69 66 70 66 69 65 68 63 | 25 | REST | | 12km jog | | 26 | 貓空30km 1:58:07” | | REST | 20:58” 20:01” 18:58” 18:28” 19:44” 19:54” | 27 | 15km jog | | 12km jog 100X6 | | 28 | 12km jog | | 1000X5 P:72” R:200m60” | 2:58” 3:02” 3:01” 3:01” 2:53” | 29 | 15km jog | | 12km jog 100X10 | PT |
2012 3月 | 早 | 上午 | 下午 | 备注 | 1 | 15km jog | | 10000X1 pace run:80”up
| 32:33” | 2 | 15km jog | | 12 km jog 200X6 P:30” R:200m60” | PT | 3 | REST | | 10km jog | | 4 | 萬金石半馬 1:09:45”
| | REST | 34:28” 35:20” | 5 | REST | | 15km jog 100X10 | PT | 6 | 15km jog | | 400X15 P:72” R:100m35” | 69 69 69 69 68 68 69 68 69 64 70 68 69 69 69 | 7 | 15km jog | | 12km jog 100X10 | | 8 | 15km jog | | 12km jog 200X6 P:30” R:200m70” | PT | 9 | REST | | 12000X1 pace run:80”up | 38:45” | 10 | 15km jog | | REST | | 11 | 35km貓空 2:11:34” | | REST | 20:00” 19:17” 18:56” 19:06” 18:33” 18:03” 17:37” | 12 | REST | | 15km jog 100X10 | PT | 13 | 12km jog | | 1000X8 P:3:05” R:200m 60” | 3:04” 3:04” 3:03” 3:03” 3:03” 3:03” 3:02” 2:53” | 14 | 15km jog | | 足底筋膜炎 治療 | | 15 | | 飛輪50分鐘 | 12km jog | 治療 | 16 | REST | | 12km jog 200X5 P:30” | 治療 | 17 | 15km jog | | REST | 治療 | 18 | 國道半馬 1:10:43” | | REST | 治療 | 19 | REST | | 15km jog 100X10 | PT 治療 | 20 | 15km jog | | 12km jog | 治療 | 21 | 12km jog | | 400X15 P:70” R:100m 35” | 70 69 70 70 70 69 70 68 70 68 69 69 69 69 68 | 22 | REST | | 12km jog 100X10 | PT | 23 | 12km jog | | 2000X2 R:3:20” 1000X1 | 9:28” 9:29” 6:04” | 24 | 15km jog | | REST | | 25 | 20km 貓空 1:11:26” | | REST | 18:50” 17:49” 16:52” 17:54” | 26 | REST | | 12km jog 200X6 R:200m 70” P:30” | | 27 | REST | | 1000X5 P:2:55” R:200m 70” | 2:55” 2:55” 2:56” 2:57” 2:49” | 28 | REST | | 12km jog 100X10 | | 29 | 12km jog | | 12km jog 200X6 P:30” R:200m 60” | | 30 | 12km jog | | 3000X1 P:9:45” | 9:42” | 31 | REST | | 10km jog | |
2012 4月 | 早 | 上午 | 下午 | 备注 | 1 | 10km貓空 33:18” | | REST | 17:02” 16:16” | 2 | REST | | 12km jog 100X10 | | 3 | REST | | 12km jog 400X5 P:70” R:200m 60” | 65 66 67 67 66 | 4 | 10km jog | | 15km jog 1000X1 | 3:05” | 5 | REST | | 10km jog 100X6 | | 6 | 移動 朝鮮民族主義人民共和國 | 7 | | 30’jog 100X5 | | | 8 | | 北韓平壤 萬景台馬拉松 2:16:06” 第七名 | | 16:02" 15:24" 15:48" 15:50" 16:19" 16:11" 16:31" 16:41" 7:16" 2:16:06" (手動時間) | 9 | | 移動北京 | | | 10 | | 回國 | | |
(影片來源: 張嘉哲)
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