Week 5 4th run recovery run 8km
25-27c sunshine,wind. Total time 50:46Ave hr 135 max 142,ave pace 6:20km ,ave cadence 83.3
馬克操,squat jump 15,寬正手 引體上升6+4 ,crunches 50
Straight leg raise 15
Week 5 共3x8km recovery, one 9km long run total 33km
Week 6 recover run 8km monday
Total time:49:03 ave pace 6:08 ave hr 133(71.5%) max hr 140.24-25c 陽光有點風。進步了丁點。
Leg & abs : jump squat 15, mountain climber 30, lunge 15, squat 30, crunches 50,leg raise 20, reverse crunch 15,side crunches 20. Plank matrix (front 1min,side 30sec) 小魚師兄,好勤力呀!
我都係報左全馬一組,不過仲未開始練呢hjhjD109hjhj
到時有機會見到面,say個hello吖!
加油呀hjhjD134hjhj
回復 203# 的帖子
Looking forward to it.我打算著網衣出賽•••••比較好穿(件cola 都係,好過買回來的nixk,3間)
Tuesday long run 11.5km
23c ,微風。時間1:05:38Ave pace 5:42km ave hr 140(74%),max 149(80%),ave cadence 84.5
最後3km 遇到朋友,陪跑到終結,拖慢了些少,下降至140hr 及慢過6:00 pace
開始接近今年初綠色健康比賽成績了hjhjD129hjhj
星期三
Push up: 30,30,25Db bicep curl :20lbs 15
Seated 1arm db palms down wrist 20lbs 15
Db conc curl 20lbs 15
Seated 1arm db palms up wrist 20lbs 15
Close triceps push up 15
Tricep db kickback 20lbs 15
15mins, push up 仍然較難,其他ok
Week6 Thursday
Recovery run 8km26c陰天,total time: 49:11 ave pace 6:09\km, ave hr 135 max 141
公園:pull up 5,5,3
Spring up :15,15
Chest dips :10,10
家:11分鐘
Db deadlift 20lbs 20
Db shoulder press:20lbs 20
1arm db roll 20lbs 20
Db lat raise 10
Superman 30(1min)
Db front raise 15
Db shoulder shrug 20
Db bent over delt raise 10
Week6 Friday recovery run 8km
Total time:52:27 ,8.07km . Ave pace 6:30/km, ave hr 134 max 141. 28c 今日較慢,3分鐘有多 。有陽光10分鐘馬克操,到鴨仔跳時,短短幾拾米都跳到腳軟
Pull up 3 , crunches 50,leg raise 20,chest dips 10
Week 6 sunday
Sunday night : Some light workout to move muscle a little bit.Db lunges15
Db squat 20
Mountain climbers 30
Stand db calf raise 20
Bridge 20
Flutter kick 20<----- does it help swin?
Crunches 50
Leg raise 20
Oblique crunches 15
Reverse crunch 15
[ 本帖最後由 little-fish 於 2012-11-11 07:12 PM 編輯 ]
Week 7 speed repeat Monday
Total 9.47km ,core 1.9km. 20-22c 陰天Ave pace 6:00/km ,ave cadence 88.3 ,ave hr 145Rest distance total 3.07km 20:30 min,active distance 6.4km36:15min熱身rr 2.5km
5x100m@1:30 rest : 18:96 @ave pace 3:09,17:76 @2:57, 18:05@3:00 ,18:73 3:07,19:06 @3:10
4x200m@2:00 rest :40:99 @3:24,42:36@3:31, 38:73@3:13 , 40:69 @3:23
2x300m @2:30 rest : 1:05.18 @3:37, 1:01.05 @3:23
Cool down 2km.第二組300m 差點頂唔順,下次慢些。天氣涼爽,比夏天時舒適得多了。
[ 本帖最後由 little-fish 於 2012-11-12 18:41 編輯 ]
Week 7 Tuesday
Gym-chest & arms:Push up :3x30
Db bicep curl: 15
Seated 1arm db plam down wrist:15
Db conc curl :15
Seated 1arm db plam up wrist:20
Tricep push up:15
Tricep kick back :15
20mins
Week 7 tuesday night recovery run
第一次約跑會網友跑,順便拿gel,跟大隊跑(第一次見,總不能離群吧?)跑多了些許(原定8km課),還好pace唔快,除了最後200m 爆了 3:09pace (hr 166)10•78km,total time 1:12:47 ,ave 6:45\km (比平時慢30sec\km) ,ave hr 133,中間停了三分鐘等人。22-24c 冇風
多謝波哥辛苦拿gel !! 好開心今晚同您一齊跑.有時間,多啲嚟.
回復 213# 的帖子
多謝。我都係!第一次約跑Week 7 wednesday recovery run 8km
26c間中有陽光.Total time 50:38, ave 6:29/km ,ave hr 134 max 144
天氣熱些,做唔到 ave 6:07/km pace .
明天休跑。後日試新鞋。
Week 7 Friday 8km recovery run
24c 陰天Total time 51:35.7 ,ave pace 6:26/km , ave hr 135 ,max 142
Zone1 :145m (00:53),zone2: 7.8km (50:17),zone3: 39m(00:15min)
公園:
Pull up :6,5,2 進步慢
Invert row :15,15
Chest dips:10,10,10
Crunches 50
Leg raise 20
家:
Db deadlift 20lbs 15
Db shoulder press:20lbs 20
1arm db roll 20lbs 20
Db lat raise 8
Superman 30(1min)
Db front raise 10
Db shoulder shrug 15
Db bent over delt raise 10
Week 7 Saturday long run 14km
20c 陰天有風,正!Total time 1:18:16•39 ,ave pace 5:35, ave hr 146 ,max hr 152,ave cadence 85
Zone 1: 00:43min(118m) ,zone 2:01:43min (303m)
Zone3a: 75:14 min(13.5km) ,zone3b :00:21min(58m)
剛好可以sub 4 pace. 微汗,唔氣喘,輕鬆完成,屁股微微酸!
全星期共跑50•25km,核心39•9km
Wee7 Sunday
SundayDb lunges15 Db squat 20 Mountain climbers 30 Stand db calf raise 25 Bridge 20 Flutter kick 20, Crunches 50 Leg raise 20 Oblique crunches 15 Reverse crunch 15,straight dead lift 20
Total 15分鐘
Week 8 Monday recovery run 8.44km
24c ,陰天有風!出門後才知手錶冇電,用手機 runkeeper 測量距離,靠感覺跑一次。
8•44km, total time 49:21 ,ave pace 5:51min /km. 估計心率超過了recovery 的心率2-3%了。 Week 8 monday night Gym-chest & arms: Push up :3x30 Db bicep curl: 15 Seated 1arm db plam down wrist:15 Db conc curl :15 Seated 1arm db plam up wrist:20 Tricep push up:15 Tricep kick back :15