| 定期練習 | |||||||||
| (A) 會員訓練日 | |||||||||
| Date 日 期 | Time 時 間 | Venue 地 點 | Contact/Remarks s聯絡/備註 | ||||||
| Monday | 7:00-8:45pm | Hammer Hill Road Sports Ground | 勞致偉 (94540054) | ||||||
| 星期一 | 九龍斧山道運動場(彩虹地鐵站威豪花園出口) | 李振威(90453255) | |||||||
| Friday | 7:00-8:45pm | Tai Po Sports Ground | |||||||
| 星期五 | 大埔運動場(太和火車站太湖花園方向) | ||||||||
| 練習內容 | |||||||||
| 時間 | 7:00-7:20 | 7:20-7:45 | 7:45-8:30 | 8:30-8:45 | |||||
| 內容 | 熱身 + 伸展運動 | 專項動作 | 專項練習(耐力/速度/速度耐力) | 整理運動 | |||||
(B) 長課訓練
由於十月一日及四日均有競走賽事，故九月份的長課將會取消。
此外，由於有很多會員將參加十一月底的二十公里道路競走賽，十月及十一月的長課練習安排將有所更改，詳情如下︰
集合時間：7:45am
日期
距離
Oct 12
14km
Oct 26
16km
Nov 2
18km
Nov 16
20km
集合地點：元洲仔公園
地步時間：8:15am
地步地點：大埔吐露港單車徑
會友亦可因應自己的能力選擇較短距離，詳情可與勞Sir聯絡 (電話：94540054)。
有意加強訓練，並以年底的20公里比賽為目標的朋友，可參考教頭Bill下列的訓練計劃
，並歡迎一起練習。
夏 季 訓 練 計 劃， 2008年8月至9月
Summer Training Plan, August and September 2008
共同練習，共同進步。大家一起努力！加油啦！！！
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日期 |
星期一 Hammer Hill Road |
星期二
|
星期三 Kwai Chung |
星期四 Shamshiupo |
星期五 Fanling |
星期六 |
星期日 With Friends |
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|
Kwai Chung |
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Aug 4-10 |
Members’ Session |
Rest |
1hr accell. (party)
|
Fung’s session |
Members’ Session |
Spare Day |
3hrs easy |
|
|
Brunei Touring |
Travel |
1hr accell. + technical drilling |
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11-17 |
Members’ Session |
Rest |
6 x 3min + 1:30 |
Fung’s session |
Members’ Session |
Spare Day (Olympics – Men’s 20K Walk) |
Chung Hing Cup 10K |
|
|
Technical drilling / 10 x 1min + 60 |
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18-24 |
Members’ session |
Rest |
6 x 3min + 1:30 |
Training w/friends (Olympics – Women’s 20K Walk) |
Technical drilling / 10 x 1min + 60 (Olympics – Men’s 50K Walk) |
SHTB – day trip to Macau |
Rest or Long walk |
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|
Spare Day |
Singapore Vets 5000
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|
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25-31 |
Members’ session |
Rest |
6 x 3min + 1:30 or ??? |
Fung’s session |
Members’ session |
Spare Day |
3hrs easy |
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|
SHTB - Workshop on Judging |
SHTB - Workshop on coaching |
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Rest
|
1hr accell. + technical drilling |
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Sep 1-7 |
Members’ Session
|
Rest |
6 x 3min + 1:30 or ??? |
Fung’s session |
Members’ Session |
Spare Day |
3hrs easy |
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SHTB - Workshop on organise a RWC |
SHTB - Workshop on organise a RWC |
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10 x 1min + 60 or ?? |
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8-14 |
Members’ session |
Rest |
6 x 3min + 1:30 or ??? |
Fung’s session |
Members’ session |
Spare Day |
3hrs easy |
|
|
SHTB - Workshop on coaching |
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10 x 1min + 60 or ??
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15-21 |
1hr accell. (Holiday) |
Rest |
9 x 3min + 1:30 |
Fung’s session |
Members’ Session |
20K Time Trial
|
Rest |
|
|
Easy walk |
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22-28 |
Members’ session |
Rest |
9 x 3min + 1:30 |
Fung’s session |
Members’ session |
Spare Day |
Tsuen Wan 8K |
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|
Acceleration |
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|
Rest |
Japan Vets 3000m |
Rest |
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Sep 29- Oct 5 |
Members’ session |
Rest |
HKAAA 10,000M/5,000M (Holiday) |
Easy walk |
Rest |
SHTB - 10K/5K/3K Time Trial |
Rest |
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訓練
會員訓練
長課