build phase week 4(final week)
monday: http://connect.garmin.com/activity/211957892 4.25km tempo +superset weight train 1:20 hourtue: bike 1 hour
wed:http://connect.garmin.com/activity/211957860 19km lsd
+1:15 hour gym
thursday: 1 hour bike
friday: http://connect.garmin.com/activity/211957833 13.3km semi long run
sat :http://connect.garmin.com/activity/211957815
2.25km speed repeat: 3x150m ri 1:30min +6x300m ri 2:30min
core mileage :38.8 km
weekly total:53.53 km + 2:35 hour gym + 2 hour bike
hjhj065hjhj hjhj065hjhj
Race phase week 1
Monday: 5km tempo http://connect.garmin.com/activity/214514262Tue :20mins bike level9(up 1 level)
Wed:http://connect.garmin.com/activity/214514245 17.5km LSD
+1:15min superset gym
Thursday: 25min bike level 9
Friday: semi long run 12km http://connect.garmin.com/activity/214514223
Sat: 4x1 km intervl@1 min rest http://connect.garmin.com/activity/214514201
有點under heart rate
Week total:50.05km ,core 38km , 45min bike + 1:15hour gym
ghjfghj有點秋意（因颱風）
Aug 2012 total
Running:Distance: 232.56 km
Time: 24:36:48 h:m:s
Elevation Gain: 2,506 m
Avg Speed: 9.4 km/h
Avg HR: 146 bpm
Avg Run Cadence: 83 spm
Avg Bike Cadence: --
Calories: 21,749 C
bike:
Count: 9 Activities
Distance: --
Time: 6:45:00 h:m:s
gym:
Count: 8 Activities
Distance: --
Time: 8:15:00 h:m:s
weekly work out
mon:5.5 km tempo http://connect.garmin.com/activity/217066719tue: gym and bike ,30 mins each
wed:16 km lsd http://connect.garmin.com/activity/217066700
run to Sai Kung for a change
thursday :again bike +gym 30 mins each
fri:10.5km semi long run http://connect.garmin.com/activity/217066685
wrong setting of watch,but still 10.5
sun: 4 km normal warm up
total 39.15 km ,core 32km , 1hour bike,1 hour gym
race phase week 3
monday: http://connect.garmin.com/activity/218223362 5x1000m @2min intervaltue: 14.5km lsd http://connect.garmin.com/activity/220411888
wed: 6km tempo http://connect.garmin.com/activity/220411856
friday: 6x 1km @3 min rest http://connect.garmin.com/activity/220411824
sat: 9 km semi long run http://connect.garmin.com/activity/220411803
Total 62.73km 6.01 hours core 40.5km
[ 本帖最後由 little-fish 於 2012-9-9 15:44 編輯 ]
race phase final week(fourth)
monday: http://connect.garmin.com/activity/2214023326.5km tempo
tue:http://connect.garmin.com/activity/221402300 semi long run 8km
thurday: 6x1km @3min rest http://connect.garmin.com/activity/222706370
friday: 13km lsd http://connect.garmin.com/activity/222706357
fastest lsd so far
core 33.5km , total:49.53km
[ 本帖最後由 little-fish 於 2012-9-15 11:13 編輯 ]
Race week
monday: 4 km recovery http://connect.garmin.com/activity/224444199tue:6x1km@4min http://connect.garmin.com/activity/224444185
thursday :4 km recovery http://connect.garmin.com/activity/225764286
friday:20min +2(4+4min rest) +15min cool down
http://connect.garmin.com/activity/225764272
sat: 15min recovery http://connect.garmin.com/activity/225764256
sunday:http://connect.garmin.com/activity/225764248warm up
10 min recovery + 6 x (30sec fast,30sec easy) 3 min cool down
race: http://connect.garmin.com/activity/225764240
caca cala,disappointedftyrdtydr
total 47 km
[ 本帖最後由 little-fish 於 2012-9-28 18:24 編輯 ]
Free Week
monday: 4km recovery http://connect.garmin.com/activity/227607471tue: 68.8%mhr recovery 7 km http://connect.garmin.com/activity/227607468
wed:72.5% mhr recovery 7 km
http://connect.garmin.com/activity/227607461
thursday:fastest recovery 10 km so far
http://connect.garmin.com/activity/227607453
Fri: half marathon lsd
http://connect.garmin.com/activity/227607447
Total:50.1km
[ 本帖最後由 little-fish 於 2012-9-28 18:33 編輯 ]
Sept total
Count: 34 ActivitiesDistance: 209.36 km
Time: 21:16:53 h:m:s
Elevation Gain: 2,122 m
Avg Speed: 10.0 km/h gfyfgughj gfyfgughj
Avg HR: 144 bpm
Avg Run Cadence: 85 spm
Avg Bike Cadence: --
Calories: 19,087 C
Median Time: 26:58 h:m:s 原帖由 little-fish 於 2012-9-28 18:34 發表 https://www.longrun.hk/forum/images/common/back.gif
Count: 34 Activities
Distance: 209.36 km
Time: 21:16:53 h:m:s
Elevation Gain: 2,122 m
Avg Speed: 10.0 km/h gfyfgughj" />" /> gfyfgughj" />" />
Avg HR: 144 bpm
Avg Run Cadence: 85 spm
Avg Bike Cadence ... 一個月跑了34次?:o
回復 190# 的帖子
因為tempo,interval 的warm up ,cool down 我是分開記錄，所以每次x3Full Marathon -week 1
4 x 6.25 recovery run + 2 x 30 mins bike level 9Week2
4x7km ， 2x30min bike lvl 9 ， gym total 70minWeek3
4x7.5km ,2x33min bike,gym total 125minWeek 4
4x8km easy run，4gym （ total 2：15 hr），36min bike.Cut gym and bike completely next week,retain some free weight exercise ,in case overtrain
Tuesday gym session
Db lunges (20lb)15rep,db squat(20)20,free hand jump squat 15,mountain climbers 30,stand db calf raise (20)30 ,bridge 30, flutter kick 15,crunches 40,leg raise 20,oblique crunches 15,reverse crunch 10為免overtrain ,決定將雞肉訓練減至最底，以輕鬆多肌肉為主，乜都動下
Week 5 wed :Long run
一個字，爽！終於放監，可以跑快丁點，加上只有21c 陽光有風。51：49 ，ave pace 5:45,ave hr 144,max hr 150 (81% exactly)
開始時太快，5：20pace,3km後要就心率，而要把速度降下至5：50-6：00之間•••••下星期要起步時收油了
11月總結
出動18次，17次是recovery, 1次long run. 共132kmWeek 5 thursday gum chest&arms
Push up:30,30,20,Db bicep curl 20lbs 15rep
,Seated 1arm db plans down wrist curl 20lb,15rep,
Db conc curl 20lbs 15 rep,
Seated 1arm db plam up wrist curln20lb15rep,
Close tri push up15,
Tricep db kickback 20lbs，15rep
20min
Week 5 3rd run recovery run 8km
22-24c,sunshine wind. Ave pace 6:13,ave hr 135,max 141(damn),ave cadence 84. Total time 49:51. 微汗，felt can go on and on.Gym:shoulder &back
Db dead lift 20lbs 15rep, db shoulder press 20lb 15, one arm db row 20lb 20, db lat raise 20lb 8, superman 1min (30rep),db front raise20lb 10 , db shoulder shrug 20lb 20 ,db bent over delt raise 20lbs 10
Finish in 10mins
[ 本帖最後由 little-fish 於 2012-11-2 14:34 編輯 ]
