張嘉哲2012年萬景臺馬拉松課表 - Taiwan Athletics 臺灣長跑競技網

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)