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努力不一定有收穫，但不努力就一定不會有收穫💪🏿✨
例四Training Menu ✅📖
2>3*>4>5>4>3*>2 laps (550m@)
Rest 60S
5k pace > race day pace* >10k pace >Half M pace >10k pace > race day pace* >5k pace
Thanks Coachssssss @sohoinam @ka_chun1110 ‼️
冇乜嘢我都係繼續落街跑步先喇😗💦
#NRCPacer
#Nikehkg
#最後倒數一個月
#香港渣打馬拉松
#Togetherwerunfurther
#24102021
#42195
Race Summary of GNR 2021
It was definitely the most wonderful half marathon that I ever did so far. It was cloudy, cooling, little bit of wind at some stretch, great atmosphere with lots of spectators along the way, cheering and supporting us with performances like drums, dance, loud cheers, holding cardboards with motivational quotes and list goes on!
I am so grateful of being able to be the elite category and toe the starting line with Olympians, World Champions, National Record Holders and list goes on!
To be honest, Half Marathon is not my thing at the moment, but I always wanted to run a fast time for this course as my last attempt of this distance was on 5 years ago in Nike We Run KL 21K, whereby I DID NOT FINISH as I collapsed at about 800m before reaching the finishing line. It was due to dehydration and hypoglycemia.
I then went back to 5-10k, sharpen the speed first before attempting another HM and I got into Towerrunning sport in year 2017.
Here we go, after 5 years, while there are not many Towerrunning races, why not give the HM another try. I got confirmation for the slot 6 weeks prior to it and start the training rightaway.
I then got Coach Albert to prescribe me a 6 weeks training program rightaway and did a 5k, 1k and 200m time trial to find out where my current fitness level is.
Juggling between the Towerrunning training, HM program and traveling here and that are not that easy especially during the pandemic time. I clocked a total of about 72km + 1200 floors + 2 weight training sessions weekly for not just the HM but Germany Towerrunning Championship on 29/8.
I started off the race with quite a fast pace and slowly got back into the rhythm. Initially, I was aiming for a Sub 72 min HM (5k - 15:48 | 10k - 33:26). My previous best time was 1:23:59 in Kuching HM 2015 (5k - 17:36 | 10k - 36:42).
After 5k mark, I felt the tiredness, but I tried to still hold the pace. At 10k, until right after we make the U-turn, it was all great still, although I felt the tiredness on my legs already and it was like, half way there!
Part 2 continue in the comment section...
5KM Progressive Run ✅
I was sick a day after 6G Chip Installation (1st dose of AstraZeneca Vaccination). It was a strong flu 😷 to me, and these are the side effects: fever, light dizziness, body chills, slight muscle soreness, and tenderness at the injection site.
Took me almost three days to be back, and I stopped training for two full days.
Took @mitocepsmalaysia a sachet of Mitoceps one to two hours prior to the session.
This evening I went to do a 5KM Progressive Run. Started off at a much conservative pace and clock the first km at 3:30 min.
Progress the effort up, enjoying the ride on the Xtep 160x 2.0 @xtepofficial and switch the gear up while feeling it in control. Time flies when things are in control, and you are just float on it. Clocked the second and third km at 3:24 min and 3:24 min.
Continue the journey and dig deeper as I knew there are only 2km left to go. Channel my focus on the toe off, energy from the feet, quad, ankle, calf, hamstring, and reverse it up to my body. Clocked the fourth km at 3:11 min.
I didn't knew any of the split per km during the run but I can really feel the effort on each of my gear. Therefore I put in what I got left in the tank and went hard the last km. End the last km with a sub 3 min (2:59 min).
3:30 | 3:24 | 3:24 | 3:11 | 2:59 - 16:28 min (a season best)
It was a great session indeed and I knew I can definitely run a much faster in a real 5k time trial. Happy and glad to be back after the sickness. Not sure when was the last time I got sick 😅
#SohTheSpeedster #TenagaNasionalBerhad #TurkishAirlines
#Xtep160x2 #xtepMalaysia #xtep #EdifierMalaysia #Mitoceps #RudyProjectMy
セルフカウント9の10ボールバージョンを解説しながらライブします！
これからも楽しんで視聴して頂ける動画をたくさん投稿していきたいと思いますので、
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【Pool practice drill&Pool training】
My name is Hayato Hijikata.I'm a professional pool player.
感謝主辦單位讓我拍攝。除了 Apple 官方職員的分享之外，其他所有單位的分享我都拍攝了。希望能幫到大家！
其他 NAB 2018 影片：https://www.youtube.com/playlist?list=PLLYURGDNLjP1zx-7j4Itfr_B3Edc-567d
詳情請瀏覽：http://fcpexchange.com/
△ 每星期上載新片！記得訂閱！△
?熱愛拍片嗎？加入「拍片俱樂部」！希望能有BB入門級到大師級人馬加入，人人互相幫助！?
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??拍片俱樂部香港 WhatsApp Group：
https://chat.whatsapp.com/J6awvwy7HZt5NabsjliHjx
??拍片俱樂部馬來西亞 WhatsApp Group：
https://chat.whatsapp.com/7iqG6SyczFWHELMvK8JpJb
?影片的音樂從Artlist上取得。?
這優惠連結給你兩個月免費使用Artlist音樂(原價一年$199USD) ?
https://bit.ly/2Ktvrlw
我用的主要器材：
? Panasonic GH5 http://amzn.to/2Dslstn
? Rode Videomic Pro+ http://amzn.to/2EUJw5i
? iMac 27" 5K http://amzn.to/2DRT1To
? Sennheiser HD 25-1 II http://amzn.to/2Bf8kT8
? Sennheiser AVX http://amzn.to/2FYAhCq
其他連結：
◎ PATREON https://goo.gl/KH4ZUu
◎ FACEBOOK https://goo.gl/CWohwr
◎ BLOG http://www.oceanvideotutorial.com
◎ 製作公司OTION PICTURES http://www.otionpictures.com
#影片製作 #NAB2018 #NAB2018
This routine burn more calories than a 5k run!
Do 4 rounds!
Beginner please follow the alternate version.
▷Connect with Me
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Personal Training Web App: https://ironmastery.com
Music: Ready Aim Fire Instrumental
Artist: Blue Stahli
#TrainWithJordan #JYtraining #IronMastery
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