感謝他給的意見，我抄下來做參考
CHERNG @ Eric says: (9:59:36 AM)
快300KM了
CHERNG @ Eric says: (9:59:36 AM)
哈!
CHERNG @ Eric says: (9:59:45 AM)
今天最少跑7KM的话
CHERNG @ Eric says: (9:59:54 AM)
就达到自己的300KM目标
CHERNG @ Eric says: (10:21:30 AM)
今天最少都跑15的
CHERNG @ Eric says: (10:21:35 AM)
我看会破300
CHERNG @ Eric says: (10:21:47 AM)
我很喜欢这个月
CHERNG @ Eric says: (10:21:50 AM)
很积极
CHERNG @ Eric says: (10:22:06 AM)
如果维持这个积极心跑2个月半
CHERNG @ Eric says: (10:22:12 AM)
我看3.30没问题]
CHERNG @ Eric says: (10:22:19 AM)
现在才积极1个月/....
CHERNG @ Eric says: (10:23:22 AM)
开始减少了
CHERNG @ Eric says: (10:23:33 AM)
开始练速度
CHERNG @ Eric says: (10:23:40 AM)
但是是短距离了
CHERNG @ Eric says: (10:24:08 AM)
要买跑衣
CHERNG @ Eric says: (10:24:12 AM)
还没买
CHERNG @ Eric says: (10:24:36 AM)
就算我没跑30
CHERNG @ Eric says: (10:24:37 AM)
但是
CHERNG @ Eric says: (10:24:46 AM)
我的肌耐力是OK
CHERNG @ Eric says: (10:25:02 AM)
300KM一个月不是简单的
CHERNG @ Eric says: (10:25:26 AM)
我跑18.3KM
CHERNG @ Eric says: (10:25:30 AM)
本来要20
CHERNG @ Eric says: (10:25:45 AM)
但是我选择留力给第二天
CHERNG @ Eric says: (10:25:49 AM)
所以不跑20
CHERNG @ Eric says: (10:26:48 AM)
我有信心
CHERNG @ Eric says: (10:29:50 AM)
我还是那一句
CHERNG @ Eric says: (10:29:57 AM)
有准备再上场!
CHERNG @ Eric says: (10:32:34 AM)
我告诉你
CHERNG @ Eric says: (10:32:41 AM)
黑暗的我
CHERNG @ Eric says: (10:32:45 AM)
会跑比较好
chooiwan™ says: (10:33:35 AM)
黑暗 is better to run
CHERNG @ Eric says: (10:33:48 AM)
我最近
CHERNG @ Eric says: (10:33:53 AM)
都是跑到730PM
CHERNG @ Eric says: (10:35:41 AM)
42KM很多认识的
CHERNG @ Eric says: (10:35:47 AM)
21KM就多高手
CHERNG @ Eric says: (10:37:03 AM)
明年
chooiwan™ says: (10:37:06 AM)
at least u try first marathon
CHERNG @ Eric says: (10:37:08 AM)
我参加21
CHERNG @ Eric says: (10:37:10 AM)
哈
CHERNG @ Eric says: (10:42:46 AM)
你一个月
CHERNG @ Eric says: (10:42:47 AM)
跑几KM
chooiwan™ says: (10:43:45 AM)
i sledom count
chooiwan™ says: (10:43:55 AM)
but for this few month.i am damn bad result
chooiwan™ says: (10:44:06 AM)
so started next two month, i will try hard
CHERNG @ Eric says: (10:44:17 AM)
2个月够啦
chooiwan™ says: (10:44:22 AM)
wat ur sugestion for ladies slow runner like me?
CHERNG @ Eric says: (10:44:23 AM)
不要累太久
chooiwan™ says: (10:44:35 AM)
累太久 is mean wat?
CHERNG @ Eric says: (10:44:37 AM)
拿2个月积极去练就好了
chooiwan™ says: (10:44:44 AM)
i startted oct
CHERNG @ Eric says: (10:44:48 AM)
不要说练半年酱.....
chooiwan™ says: (10:44:53 AM)
wat ur sugestion?
chooiwan™ says: (10:45:01 AM)
the half year is slow slow add only
CHERNG @ Eric says: (10:45:04 AM)
2个月够你练
CHERNG @ Eric says: (10:45:11 AM)
要多跑
chooiwan™ says: (10:45:15 AM)
slow slow build up the stamina only
CHERNG @ Eric says: (10:45:16 AM)
不一定跑很远
CHERNG @ Eric says: (10:45:26 AM)
可以常跑...跑1小时
chooiwan™ says: (10:45:31 AM)
mean at least got exercise la.if not how i going to run 20km every sunday
CHERNG @ Eric says: (10:45:39 AM)
因为一小时的训练,不会影响第二天
chooiwan™ says: (10:45:42 AM)
CHERNG @ Eric says: (10:46:35 AM)
我宁可你天天跑
CHERNG @ Eric says: (10:46:45 AM)
不要到星期天才跑一次20
CHERNG @ Eric says: (10:46:50 AM)
效果不大
CHERNG @ Eric says: (10:47:01 AM)
让你自己天天进步
chooiwan™ says: (10:47:17 AM)
no
CHERNG @ Eric says: (10:47:21 AM)
跑了很多次天天
CHERNG @ Eric says: (10:47:27 AM)
才拿一天跑长
chooiwan™ says: (10:47:32 AM)
weekday i got slow exercise like jogging for 30min, swimming...
chooiwan™ says: (10:47:36 AM)
only sunday run long
chooiwan™ says: (10:47:48 AM)
i not only run on sunday then join marathon la.
CHERNG @ Eric says: (10:47:50 AM)
你要更好的话
CHERNG @ Eric says: (10:47:56 AM)
就CUT 掉SWIM
chooiwan™ says: (10:47:56 AM)
u see
chooiwan™ says: (10:47:59 AM)
i no more join gym
chooiwan™ says: (10:48:07 AM)
so i need to motivate myself
chooiwan™ says: (10:48:13 AM)
withouT gym i also CAN
chooiwan™ says: (10:48:18 AM)
no
chooiwan™ says: (10:48:24 AM)
i need cross training a bit
CHERNG @ Eric says: (10:48:26 AM)
不需要GYM
chooiwan™ says: (10:48:31 AM)
i dun want just run, run and run
chooiwan™ says: (10:48:34 AM)
i dun like
CHERNG @ Eric says: (10:48:49 AM)
有方法
CHERNG @ Eric says: (10:48:58 AM)
你可以每天慢慢加1KM
chooiwan™ says: (10:49:19 AM)
u know me rite, dun like speed, i just want to achieve 5 hours la.so wat is ur sugestin if for ladies runner like me? dun compare me and u and polo la,u all go speed
chooiwan™ says: (10:49:22 AM)
ok
chooiwan™ says: (10:49:24 AM)
then
chooiwan™ says: (10:49:30 AM)
like today i run 5km
chooiwan™ says: (10:49:32 AM)
then?
chooiwan™ says: (10:49:35 AM)
tomolo 6km?
CHERNG @ Eric says: (10:49:41 AM)
我不是叫你SPEED
CHERNG @ Eric says: (10:49:56 AM)
8KM打底
CHERNG @ Eric says: (10:49:59 AM)
今天8KM
CHERNG @ Eric says: (10:50:04 AM)
明天9KM
CHERNG @ Eric says: (10:50:08 AM)
后天10KM
CHERNG @ Eric says: (10:50:24 AM)
10KM后休一天
CHERNG @ Eric says: (10:50:30 AM)
然后加2KM
CHERNG @ Eric says: (10:50:43 AM)
加到16KM
CHERNG @ Eric says: (10:50:50 AM)
就连续两天16
CHERNG @ Eric says: (10:51:09 AM)
到了16
CHERNG @ Eric says: (10:51:21 AM)
就可以直接去跑20
CHERNG @ Eric says: (10:51:26 AM)
跑了20
CHERNG @ Eric says: (10:51:32 AM)
就倒回10
CHERNG @ Eric says: (10:52:09 AM)
然后
CHERNG @ Eric says: (10:52:12 AM)
做记录
CHERNG @ Eric says: (10:52:56 AM)
10开始后
CHERNG @ Eric says: (10:53:05 AM)
就第一次加1KM
CHERNG @ Eric says: (10:53:12 AM)
第二次加2KM
CHERNG @ Eric says: (10:53:19 AM)
第三次加3KM
CHERNG @ Eric says: (10:53:45 AM)
第16KM后再连续两天16
CHERNG @ Eric says: (10:53:54 AM)
然后下一次跑25
CHERNG @ Eric says: (10:54:10 AM)
休息最多二天
CHERNG @ Eric says: (10:54:14 AM)
最少一天
CHERNG @ Eric says: (10:54:39 AM)
做不到一次过16或25
CHERNG @ Eric says: (10:54:44 AM)
可以分段跑
CHERNG @ Eric says: (10:54:54 AM)
比如跑了10,停一下,再跑6
CHERNG @ Eric says: (10:55:17 AM)
休息的那天
CHERNG @ Eric says: (10:55:23 AM)
可以游泳
CHERNG @ Eric says: (10:56:22 AM)
让你慢慢进步
CHERNG @ Eric says: (10:56:49 AM)
慢慢进步的效果,是维持很长远
CHERNG @ Eric says: (10:57:01 AM)
让你真正打好基础
CHERNG @ Eric says: (10:57:20 AM)
比如
CHERNG @ Eric says: (10:57:26 AM)
有时叫你跑10KM
CHERNG @ Eric says: (10:57:33 AM)
不一定一次过10KM
CHERNG @ Eric says: (10:57:37 AM)
你可以试
CHERNG @ Eric says: (10:57:41 AM)
第一KM
CHERNG @ Eric says: (10:57:49 AM)
跑比平时快的速度
CHERNG @ Eric says: (10:57:55 AM)
或用力跑
CHERNG @ Eric says: (10:58:12 AM)
训练你的脚感
CHERNG @ Eric says: (10:58:18 AM)
跑完一圈
CHERNG @ Eric says: (10:58:23 AM)
你可以慢慢跑8KM
CHERNG @ Eric says: (10:58:27 AM)
最后一KM
CHERNG @ Eric says: (10:58:35 AM)
再试下用力跑
CHERNG @ Eric says: (11:00:30 AM)
我想训练一个朋友
CHERNG @ Eric says: (11:00:33 AM)
用这方法
CHERNG @ Eric says: (11:00:45 AM)
这是有目标的练法
CHERNG @ Eric says: (11:02:33 AM)
我那朋友
CHERNG @ Eric says: (11:02:38 AM)
那天我带他跑15KM
CHERNG @ Eric says: (11:02:44 AM)
他一路来跑不多的
CHERNG @ Eric says: (11:02:46 AM)
5-10KM
CHERNG @ Eric says: (11:02:54 AM)
10KM不多跑
chooiwan™ says: (11:03:34 AM)
这是有目标的练法, so is not suitable for me
CHERNG @ Eric says: (11:04:24 AM)
我都没叫你练速度
CHERNG @ Eric says: (11:04:35 AM)
这是科学练法之一
chooiwan™ says: (11:05:04 AM)
u said got target ma, so i run not for target, fast.
CHERNG @ Eric says: (11:05:04 AM)
比如朱常说
chooiwan™ says: (11:05:10 AM)
so it not suitable for me lo
CHERNG @ Eric says: (11:05:15 AM)
你没比过赛是不明白的......
CHERNG @ Eric says: (11:05:32 AM)
不是有比赛就有经验训练的
CHERNG @ Eric says: (11:05:38 AM)
说我
CHERNG @ Eric says: (11:05:48 AM)
我说"有目标"的练法
CHERNG @ Eric says: (11:05:59 AM)
是让你有积极心去练
chooiwan™ says: (11:06:51 AM)
ya
CHERNG @ Eric says: (11:06:55 AM)
他以为他比赛多就经验多?
CHERNG @ Eric says: (11:06:59 AM)
太好笑了
chooiwan™ says: (11:07:00 AM)
i need ti '积极心去练'
chooiwan™ says: (11:07:04 AM)
i really need it
chooiwan™ says: (11:07:15 AM)
i want myself coming two months like tis
chooiwan™ says: (11:07:23 AM)
then i can achieve my sub5
CHERNG @ Eric says: (11:07:43 AM)
所以咯
CHERNG @ Eric says: (11:07:48 AM)
我给你的方法
CHERNG @ Eric says: (11:07:51 AM)
是对的
CHERNG @ Eric says: (11:07:56 AM)
你要知道
CHERNG @ Eric says: (11:08:04 AM)
不能练到"太累"
chooiwan™ says: (11:08:06 AM)
yes teacher cherng
CHERNG @ Eric says: (11:08:15 AM)
你怎么去维持两个月?
chooiwan™ says: (11:08:20 AM)
i not d tired wo.but coming ocd and nov maybe
CHERNG @ Eric says: (11:09:06 AM)
我对训练是懂得的
CHERNG @ Eric says: (11:09:41 AM)
我给你的方法
CHERNG @ Eric says: (11:09:44 AM)
你可以用
CHERNG @ Eric says: (11:09:54 AM)
比如今天你很有力
CHERNG @ Eric says: (11:10:00 AM)
但是要求你跑8KM
CHERNG @ Eric says: (11:10:03 AM)
你就8KM
CHERNG @ Eric says: (11:10:12 AM)
保持你的"热度"
chooiwan™ says: (11:10:33 AM)
热度 now slowly back
chooiwan™ says: (11:10:37 AM)
before d i am down
CHERNG @ Eric says: (11:10:40 AM)
今天你很累,但是要你跑16KM,你就要16KM
CHERNG @ Eric says: (11:11:00 AM)
这样可以训练你的意志........
CHERNG @ Eric says: (11:11:13 AM)
明白吗
chooiwan™ says: (11:11:16 AM)
so 'xin ku' jiang de.
chooiwan™ says: (11:11:18 AM)
hahaha
chooiwan™ says: (11:11:19 AM)
ok
chooiwan™ says: (11:11:20 AM)
i got it
chooiwan™ says: (11:11:30 AM)
teacher cherng
chooiwan™ says: (11:11:40 AM)
i think i am ur first ladies 'tu di'
CHERNG @ Eric says: (11:11:43 AM)
我都说了
CHERNG @ Eric says: (11:11:55 AM)
我有一套训练法
CHERNG @ Eric says: (11:12:17 AM)
如果你没目标训练
CHERNG @ Eric says: (11:12:31 AM)
今天累,就不跑/....明天不累,就跑多多.....
CHERNG @ Eric says: (11:12:34 AM)
这样一来
CHERNG @ Eric says: (11:12:42 AM)
你很难看见自己的进度
chooiwan™ says: (11:12:53 AM)
all tis polo told u?
CHERNG @ Eric says: (11:13:50 AM)
不是
CHERNG @ Eric says: (11:13:59 AM)
有一些是他的
CHERNG @ Eric says: (11:14:11 AM)
有一些是这里的好手教我
CHERNG @ Eric says: (11:14:19 AM)
有一些是我经验
chooiwan™ says: (11:14:31 AM)
then how i know today i run8km, tomolo i run 20km?
chooiwan™ says: (11:14:36 AM)
everyday add o ne km?
CHERNG @ Eric says: (11:15:16 AM)
你自己在日记那里MARK
chooiwan™ says: (11:15:25 AM)
oic
chooiwan™ says: (11:15:41 AM)
but i run so manyyears also never write report :$
CHERNG @ Eric says: (11:16:37 AM)
8KM, 9KM1 10KM, REST, 16KM, 16KM, REST, REST, 20KM, REST, 8KM, 10KM, 12KM, REST, REST, 16KM, REST, 25KM
CHERNG @ Eric says: (11:16:44 AM)
差不多酱啦
CHERNG @ Eric says: (11:16:59 AM)
你看
CHERNG @ Eric says: (11:17:13 AM)
我是3天一组....2天一组的.....
CHERNG @ Eric says: (11:17:36 AM)
3天里你跑27KM.....两天里你跑32KM
CHERNG @ Eric says: (11:18:19 AM)
我告诉你哦
CHERNG @ Eric says: (11:18:24 AM)
很累下的
chooiwan™ says: (11:23:00 AM)
8KM, 9KM1 10KM, REST, 16KM, 16KM, REST, REST, 20KM, REST, 8KM, 10KM, 12KM, REST, REST, 16KM, REST, 25KM
chooiwan™ says: (11:23:08 AM)
so tis is ur current report is it
CHERNG @ Eric says: (11:23:13 AM)
不是
chooiwan™ says: (11:23:14 AM)
or ur sugestion to me?
CHERNG @ Eric says: (11:23:20 AM)
我的是更多啦
CHERNG @ Eric says: (11:23:26 AM)
给你参考
chooiwan™ says: (11:23:26 AM)
ur sugestion to me?
chooiwan™ says: (11:23:29 AM)
okok
chooiwan™ says: (11:23:31 AM)
i got it
CHERNG @ Eric says: (11:23:32 AM)
你可以放少些
chooiwan™ says: (11:23:39 AM)
i wont train d hard but the way i try follow
CHERNG @ Eric says: (11:23:43 AM)
你能做到才算
chooiwan™ says: (11:24:06 AM)
不要看不起女人
chooiwan™ says: (11:24:11 AM)
:$
CHERNG @ Eric says: (11:24:24 AM)
这可不简单的
chooiwan™ says: (11:24:30 AM)
i tell u i can sub5
chooiwan™ says: (11:24:33 AM)
sure can
CHERNG @ Eric says: (11:24:34 AM)
不要以为你能跑30
chooiwan™ says: (11:24:36 AM)
i know
CHERNG @ Eric says: (11:24:44 AM)
你连续跑8, 10, 12就没问题
chooiwan™ says: (11:25:03 AM)
coz if two days continued 16km it was bit hard for me coz normal day i hard to train at road or garden like d.
chooiwan™ says: (11:25:18 AM)
for distance more then 12km i only can make it sunday
CHERNG @ Eric says: (11:25:20 AM)
你看我
CHERNG @ Eric says: (11:25:32 AM)
我试过三天是....10, 20, 15
CHERNG @ Eric says: (11:25:58 AM)
不然就两天,17, 18
CHERNG @ Eric says: (11:26:28 AM)
最好的记录是...连续21天.....10KM
chooiwan™ says: (11:26:53 AM)
ur way differnt but still can achieve
CHERNG @ Eric says: (11:27:14 AM)
那时候
CHERNG @ Eric says: (11:27:18 AM)
没下雨
CHERNG @ Eric says: (11:27:19 AM)
所以
CHERNG @ Eric says: (11:27:24 AM)
我达到目标
CHERNG @ Eric says: (11:27:31 AM)
再怎么累
CHERNG @ Eric says: (11:27:34 AM)
也要跑10
CHERNG @ Eric says: (11:27:46 AM)
连续12天后
CHERNG @ Eric says: (11:27:52 AM)
开始累了
CHERNG @ Eric says: (11:29:04 AM)
之后不敢再酱跑了
CHERNG @ Eric says: (11:30:59 AM)
所以我说了
CHERNG @ Eric says: (11:31:02 AM)
有目标的训练
CHERNG @ Eric says: (11:31:06 AM)
2个月
CHERNG @ Eric says: (11:31:08 AM)
就很好了
CHERNG @ Eric says: (11:31:17 AM)
除非你很有决心
CHERNG @ Eric says: (11:31:20 AM)
就3个月
CHERNG @ Eric says: (11:31:22 AM)
但是
CHERNG @ Eric says: (11:31:27 AM)
对我来说
CHERNG @ Eric says: (11:31:30 AM)
好难
CHERNG @ Eric says: (11:31:36 AM)
2个月我快傻了
CHERNG @ Eric says: (11:31:41 AM)
1个月就很好
CHERNG @ Eric says: (11:33:29 AM)
我这个月
CHERNG @ Eric says: (11:33:43 AM)
带着一个以前很爱跑的人积极跑回
CHERNG @ Eric says: (11:33:55 AM)
我牺牲自己
CHERNG @ Eric says: (11:33:58 AM)
跑慢些
CHERNG @ Eric says: (11:33:59 AM)
哈
CHERNG @ Eric says: (11:34:33 AM)
带他跑市区
CHERNG @ Eric says: (11:36:28 AM)
看他从5KM一直慢慢到每次跑10多KM
CHERNG @ Eric says: (11:36:35 AM)
我都会开心
CHERNG @ Eric says: (11:36:45 AM)
以前他常跑12KM
CHERNG @ Eric says: (11:36:51 AM)
几乎每天
CHERNG @ Eric says: (11:37:06 AM)
后来近4年
CHERNG @ Eric says: (11:37:11 AM)
跑跑停停
CHERNG @ Eric says: (11:42:04 AM)
这是32岁的
CHERNG @ Eric says: (11:42:17 AM)
以前我开始练跑
CHERNG @ Eric says: (11:42:30 AM)
我看见他们三人常一起跑
CHERNG @ Eric says: (11:42:41 AM)
我每次只能跟在他们背后
CHERNG @ Eric says: (11:42:52 AM)
后来跟了几个月
CHERNG @ Eric says: (11:42:58 AM)
他们跟我交朋友
CHERNG @ Eric says: (11:43:07 AM)
他们都大我6年和5年
CHERNG @ Eric says: (11:43:17 AM)
华人
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