Monday recovery 陽光中18-20c
7km recovery run
Ave hr 135,max hr 142,ave pace 5:44/km
Total time : 49:10
二月共109.36km
Thursday 4x1km interval@1min rest
20-21c ,陰天冇風
Warm up 3.3km,interval:
4:04.40,152,166,93
4:07.54,162,167,91
4:10.94,162.169,93
4:06.80,164,169,93
共4.55km ,ave pace 4:30/km,ave hr 159,max hr 170,cadence90
Cool down 2.2km.
今日共10.05km
二月共119.41km
Friday 21-23c,陰天為主，冇風，semi long run 12km
1st set: 5:39.8 ,4:52.5 (146,150),4:36.45(154,158)
2nd set: 6:14.30, 5:08.73(145,151), 4:50.19(156,160)
3rd set: 6:17.45, 5:22.32(146,154), 4:51.16(155,159)
4th set: 6:15.11, 5:16.75(146,148), 4:34.95(157,160)
奇怪，只在zone3b 提升，zone3a 好像冇變動過
(Ave hr , max hr)
2月共131.41km
Tapper week
Sunday ,17-18c 陰天微風，recovery run 10km ,ave hr 136,max hr 143, time: 55:10
Sat test: wingate bike ,anaerobic power
Peak power 8.98 w/kg
Average power in 30sec 6.26 w/kg
Suck
Tuesday morning 微風大霧8km recovery run
43:26.7 ,ave pace 5:25/km,ave hr 137,max hr 143
4:56.94 ,124,141,87
5:19.95,137,141,88
5:20.96,139,140,86
5:30.95,139,143,86
5:29.74, 139,143,87
5:34.01,139,143,87
5:38.10,139,142,87
5:36.41,139,141,86
Zone 2 : 39:36
Zone3a:2:19
可惜越跑越慢，anyway 8 km recovery run pb, 快build phase 前的8km 10sec/km average.
Tuesday morning 微風大霧8km recovery run
43:26.7 ,ave pace 5:25/km,ave hr 137,max hr 143
4:56.94 ,124,141,87
5:19.95,137,141,88
5:20.96,139,140,86
5:30.95,139,143,86
5:29.74, 139,143,87
5:34.01,139,143,87
5:38.10,139,142,87
5:36.41,139,141,86
Zone 2 : 39:36
Zone3a:2:19
可惜越跑越慢，anyway 8 km recovery run pb, 快build phase 前的8km 10sec/km average.
Thursday 6km recovery run
17c陰天，35：38
Ave hr 129,ave pace 5:56/km,max hr 136
Saturday tapper 最後一課
20min (10min recovery,30sec1min slow x4, 4min recovery)
Total distance 3.57km
30sec fast : 148m, 139.5m, 147.9m,157.6m
拉筋半小時
24號 Sunday 7:10am 渣打馬拉松一組，最後以未能達標完成。
手錶：42.61km , 3:54:33.48 ,ave pace 5:30/km, ave hr 155,cadence 89
5:08,156,181
5.08,153,165
5:13,153,159
5:13,153,157
5:17,154,157
5:03,154,156
5:46,157,160
5:45,156,159
5:04,153,158
3:23,153,158
6:13,159,159
5:39,158,161
5:38,157,163
5:24,156,159
5:09,154,158
5:25,157,164
5:24,154,158
5:19,153,157
5:30,155,157
5:16,156,159
5:18,156,159
5:14,156,159
10:33,154,157
0.01,154,154
5:50,159,162
5:21,153,158
5:37,156,159
5:38,153,155
5:37,155,160
5:47,154,156
5:44,153,157
5:39,154,158
5:53,154,157
5:54,149,153
6:42,152,152
6:16,156,161
6:16,151,156
5:23,155,161
5:43,158,161
4:53,159,161
6:19,158,161
3:27(0.606km) ,160,162
5km: 26:01
10km: 51:04
15km: 1:19
20km: 1:46
21km:1:51
25km: 2:12
30km:2:40
35km: 3:09
40km: 3:39
未能於上斜時好好控制心率，想信是失敗原因。除了41km 水站，全部入去。在28km位置開始有抽筋現象，進入西隧後加強，惟有慢跑一段，都有效。全程是跑，冇用薬物治抽筋。
原來我手錶不會追回入隧道後藪字
公起
本帖最後由 RingoLee 於 2013-2-24 16:11 編輯
little-fish 發表於 2013-2-24 15:42 static/image/common/back.gif
24號 Sunday 7:10am 渣打馬拉松一組，最後以未能達標完成。
手錶：42.61km , 3:54:33.48 ,ave pace 5:30/km ...
對我嚟講，第一次全馬就 sub4 已經算唔錯，我今次第七隻馬已 PB都係 415。
咁講？我都唔好意思提原先目標時間了:lol
little-fish 發表於 2013-2-24 15:42 static/image/common/back.gif
24號 Sunday 7:10am 渣打馬拉松一組，最後以未能達標完成。
手錶：42.61km , 3:54:33.48 ,ave pace 5:30/km ...
繼續努力！繼續減磅！
塞人嚴重嗎？
恭喜:lol
little-fish 發表於 2013-2-24 15:42 static/image/common/back.gif
24號 Sunday 7:10am 渣打馬拉松一組，最後以未能達標完成。
手錶：42.61km , 3:54:33.48 ,ave pace 5:30/km ...
ching
你有用齊 heart-rate, shoepod?
kelvin71 發表於 2013-2-24 22:22 static/image/common/back.gif
塞人嚴重嗎？
有點，尤其回程在西九之後的路程，踫上半馬步兵，經常要break。到丁九橋踫上全馬較慢那些就要經常轉線，但情況尚可。
當起步前站立等候，見心跳在90多都心知有點不妙，平時站立我係60幾，但見開跑後頭10km ok,冇乜問題，時間都在預測中，點知之後體能下跌咁嚴重！
有用Hm +foot pod
Overall rank 229 gender rank 220offical 03:54:06 personal 03:54:04 10km 00:53:04 return point 01:47:45 30km 02:41:18
如我早前估計，回程撞半馬。你上線早，否則還要左閃右避同組慢人。
下年上挑戰組吧。今年我遲上線，但很快已可跑自己了。
kelvin71 發表於 2013-2-25 08:01 static/image/common/back.gif
如我早前估計，回程撞半馬。你上線早，否則還要左閃右避同組慢人。
下年上挑戰組吧。今年我遲上線，但很快 ...
視乎10km 訓練成績如何才決定是否玩全馬。
好彩有你頂住，可以跑出成績，如果唔係，happy 可能會失望。
