馬拉松練習記錄 (Season 3)

雖然好耐都冇在此更新，其實自渣打半馬比賽後一星期左右，已經開始為SEASON3做準備。

又因為要準備五月尾到新加坡參加sundown marathon，由三月開始時每星期跑總里數25至28公里（三課），已增加至每星期跑總里數40至45公里（四課）。

而週末既兩課，已開始增加距離。希望未來幾課當中，可以做到一課25公里或以上，作為最後耐力既準備。

最近七星期既練習記錄如下：

Week 1

Running
March 7 - 8.5km
March 11 - 9.5km
March 13 - 8.5km

Weekly mileage: 26.5km

Week 2

Running

March 16 - 8.4km
March 18 - 8.5km
March 20 - 9.5pm

Gym
March 17 - weight lifting, cycling for 5km

Weekly mileage: 26.4km

Week 3

Running

March 23 - 5.4km
March 25 - 10km
March 27 - 10km

Gym
March 24 - weight lifting, cycling for 10km
Run on Treadmill - 1km @6km/min

Weekly mileage: 26.4km

Week 4

March 28 - 10km
March 30 - 11km
April 3 - 11km

Gym
March 31 - weight lifting, cycling for 16km
Run on Treadmill - 3km @6min/km

Weekly mileage: 35km

Week 5

April 4 - 8.5km
April 6 - 8.5km
Aprill 8 - 11km
April 10 - 11km

Gym
April 7 - weight lifting, cycling for 16km
Run on Treadmill - 3km @6min/km

Swimming
April 5 - 600m

Weekly mileage: 42.2km

Week 6

April 11 - 10km
April 13 - 8.5km

Swimming
April 14 - 600m

Weekly mileage: 18.5km (因為April 18參加咗AQUATHON，賽前需要要休息，此星期只練習兩課。)

Week 7

April 18 - 2.5km
April 20 - 10km
April 22 - 8.5km
April 24 - 16.6km (SH SB ABD)

Gym
April 21 - weight lifting, cycling for 16km
Run on Treadmill - 3.2km @6min/km

Weekly mileage: 40.8km