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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

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
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" (
動時間)
9
 
移動北京
 
 
10
 
回國
 
 

 

 
 
(影片來源: 張嘉哲)