Total 9.36km.
2.5k warm up
6x 100m@1:30 rest: 18:41 (ave pace 3:04/km,mhr 145) , 18:78(3:07, 158) , 19:65 (3:16, 165) ,19:04 (3:10 ,167)
19:11(3:11,167) 18:30(3:03,169)
4x200m@2:00 rest: 40:63(3:23,174) , 39(3:15,173) ,38:49(3:12,173) ,37:84(3:09,173)
2x300m @2:30 rest: 1:05.53(3:28,172) , 1:02.66(3:28,174)
Cool down 2km.
最後一組腳軟,勉力完成
100m 組合怎都谷唔上了,反而200m 像快了丁點,300m 持平 以上每組也回落至140 (mhr 75%)以下才重複
Week 8 Wednesday shoulder & back
Db deadlift 20lbs 20 ,Db shoulder press:20lbs 20 1arm db roll 20lbs 20 Db lat raise 10 Superman 30(1min) Db front raise 12, Db shoulder shrug 20 Db bent over delt 12,Pike press 12Week 8 Thursday long run 16.5km
26-28c ,前半程陰天,後半程基本上曬住跑,冇風!最後6km 基本是over 6min/km. 爆咗。Zone 1: 00:33 , zone 2: 08:09 , zone3a : 80:16 , zone 3b : 04:06
Total time : 1:37:35.89 , Ave pace 5:54/km ,ave hr 146(78%mhr) ,max hr 152(81.7%mhr) ,ave cadence 85rpm
熱+些少口乾。可能前日speed repeat 太盡,影響了些少,大腿有些緊。
Week 8 Friday rr
21c 陽光大風8km pb.hgonion_icon_105ghgh
Total time 48:01 . 8 km.
Ave pace 6:00/km, ave hr 134, max hr 140.hghonion_icon_090hgh
公園:
Pull up:6,5,2 毫無進步 ,invert row :3x15 ,Chest dips 3x10
Crunches 50, straight leg raise 20.
馬操三式+ 鴨仔跳
Week 8 Saturday recovery run
21c,陰天有風。不能破昨天記錄。
Ave pace 6:02/km, 48:19.09. Ave hr 135 ,max 145(相信是誤讀,應該是141)
Zone 1 :0:39min ,zone 2 :47:20 , zone 3a: 00:03
Week 8 total :50.3km ,核心:42•94km.
3x8km rr, 16.5km lr ,2km sR
Week 9 Monday recovery run 8km
17-18c 陰天有風破了記錄,ave pace 5:47/km, total time 46:26.56, ave cadence 86 , ave hr 134,max 142
Zone 1 : 00:48
Zone 2: 45:16
Zone 3a: 00:17
hghonion_icon_090hgh hghonion_icon_090hgh Week 9 speed repeat 2.2km
15c 微雨冇風。
2.5km warm up
6x 100m@1:30rest : 18.79 ,19.99 ,19.88 , 19.11, 19.21 ,19.58
5x200m @2:00 rest: 39.26 ,36.45 ,38.19 ,39.04 ,41.16
2x300m @2:30rest :1:02.34 , 1:05.29
Total 9.77km , 1:00:46.83
200m pace 仲快過100m, 應該是起步太慢
又係,最後那組腳軟,照睇,真的可以在後期跑3•75km 組合嗎?hgonion_icon_093ghgh
早上健身:胸及手 好似唔見你有咩長課咁嘅?27K你輕鬆跑你玩唔玩到呀?hjokkjlkjlkjl
回復 229# 的帖子
矛問題,師兄!不過長課我跑慢,因心率要keep 81% 以下練習。因5-9月是練10km,所以只去到19km 就足夠,而今練全馬,今個星期長課又係19km
Week 9 Wednesday shoulder & back
Db deadlift 20lbs 20 ,Db shoulder press:20lbs 20 1arm db roll 20lbs 20 Db lat raise 10 Superman 30(1min) Db front raise 12, Db shoulder shrug 20 Db bent over delt 12,Pike press 1217分鐘hghonion_icon_104hgh
Week 9 Thursday long run 19km
21c 陰天冇風,最後6km 微雨,水都唔使飲!Ave pace 5:35/km, ave hr 143,max 152(81.7%),ave cadence 86
10km 時間是55:50
總時間1:46:09
最後兩km 刻意貼近150上限。期待下星期有低溫可試能否開再快點完成一個21•5km pb 時間。hgonion_icon_092ghgh
Week 9 Friday recovery run 8 km
19-20c, 下雨冇風Ave pace 6:13/km,ave hr 135, max hr 142,total time 49:50.22
Zone 1 :0:56
Zone 2: 47:59
Zone3a: 0:35
今天較差
Week 9 recovery run 8km
25c,陰天微風時間:49:28 ,平均速6:11/km ,平均心跳133,最高140
刻意收慢些,不過星期六總是很多跑手,有點誘惑加速,但最後也跟自己心率,還刻意降些少。
事後馬克操三式x3 ,鴨仔跳,一些公園設施的肌肉訓練,引體上升做多了一下:6,6,2 ,其他照舊hgonion_icon_086ghgh
Week 10 Monday recovery run 8km
16c, 陰天有風,雨後跑步。Total time:44:23.45 ,ave pace 5:32/km, ave hr 136,max hr 141
Zone1: 00:46
Zone2:43:25
Zone3a:00:01<----------
今天起跑好有感覺,一去就打算做成績,也做到了,pb .
上次pb 是上星期 26•11的 46:26•56 @17-18c 快了2分鐘
呵呵。hgonion_icon_105ghgh
今早肌肉訓練-腿及腹部
hgonion_icon_105ghgh
Week 10 Tuesday speed repeat 2.3km
16c陰天2.5km warm up, 2.3km 組合,2km cool down
Total time 1:00:28.58 , 10.04km,ave hr 141,max hr 172,
2.3km active time 07:25min , resting time 53:02 7.74km
6x100m : 19.27, 18.18, 19.74, 18.92, 16.76, 18.70
4x200m :37.51 , 36.98, 38.42 , 39.90
3x300m : 1:01.93 , 00:58.88 , 1:00.51
終於有點進步,但亦可能是因溫度較低所至
Week 10 Wednesday
Gym-chest & arms: Push up :3x30 Db bicep curl: 20 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 :15Week 10 long run 21.5km
因計劃到21•5km,所以在long run 來一個測驗,一去就以貼近81%上限去跑!18c,陰天有風。
時間 Zone 1: 00:37 , zone 2 :01:05,zone3a : 01:52:19,zone3b : 00:31
首Km : 5:05.22 ,ave hr 136, max 149
2. 5:07.95,146,148
3.5:06.53,146,149
4. 5:10.78,147,149
5.5:09.99,148,150
6.5:13.44,148,150
7.5:20.67,148,150
8.5:14.27,147,150
9.5:17.72,147,150
10.5:22.88,147,149
11.5:24.38,147,153<---------
12.5:26.62,149,151<--------
13.5:30.17,148,150
14.5:44.43,147,150
15.5:23.16,148,150
16.5:27.18,148,150
17.5:27.01,148,151<--------
18.5:26.37,148,150
19.5:33.27,148,151<-------
20.5:32.56,149,150
21.5:32.51,149,151<-------
22.2:45.79,149,150
Total time 1:55:23.25, ave pace 5:22/km,ave hr 147,max hr 153(82.25%mhr)
分段時間: 5km: 25:40 ,10km :52:09 , 15km :1:19:38
20km: 1:47:04 , 21km : 1:52:37
Final 500m: 1:55:23
跑完還可以,屁股有點酸,長課開始要用護膝及食gel 了。
hgonion_icon_106ghgh 成績比預期好,剛好與年初10km 比賽平均速度持平了hgonion_icon_106ghgh
Week 10 Friday recovery run
20c 8km 陰天輕鬆跑Ave hr 132,ave pace 6:11/km,max hr 139
Total time 49:24
近來少有的放鬆跑,冇諗測成績。hghonion_icon_082hgh Week 10 Saturday recovery run 8km
陪太太行了5小時shopping,雙腿 仲累過跑一個半馬,回家跑一個recovery run, 輕鬆晒。
21c 夜晚冇風
真難明白一個可輕鬆跑半馬的人,shopping 完後會累過一個行一層樓梯也會累倒的人,只可以說”心態,決定境界”
hgonion_icon_087ghgh