本帖最後由 little-fish 於 2013-3-29 09:54 編輯
Week4 session 4 Thursday 21c微雨
1小時，ave pace 6:34/km,ave hr 128(68.8%) ,max hr 142(76%,error), 9.13km
6:36/km, 119,142 ,(pace,ave hr,max hr)
6:30, 125,128
6:29, 127,129
6:31, 128,133
6:32, 129,133
6:45, 130,134 (目標心率上限）
6:24, 130,134,
6:34, 131,134
6:38,132,134
最後128.9m , 7:35,133,135(超了一下）
Yoga 25min
本帖最後由 little-fish 於 2013-3-31 00:03 編輯
Week 4 session 5 Saturday
室外天氣約20c 下雨中，在會所跑步機跑。用力位置始終唔同跑街•
90min ,incline 1 all the way , speed 由開始的9.5 (約6：15/km ) 到最後降至8.8(約6：40/km)「機資料」
手錶：
13.72km ,ave pace 6:33/km ,ave hr 128(68.8%) ,max hr 137(73.6%,over了3beats) , 82rpm
跑完屁股微酸，停下時頭一時不習慣，有點昏頭轉向
Week 4共跑42•34km, ave hr 128,ave pace 6:43/km
Week 5 Sunday 25min yoga
膝蓋後腳筋睡覺很緊，拉一拉
Week 5 session 1 MAF Test 5km with hr below 134
目標以134 心率的至高速度
Warm up :2.24km ,13:30min,ave pace 6:02/km ave hr 126,max hr 134
跑至水站，休3分鐘，略拉筋後開始：5km
6:03/km, ave hr 130,max hr 135
6:21/km, 132,136
6:17/km,133,136
6:31/km,133,136
6:37/km,133,137
0-134hr:27:37min
Over 134hr : 1:55min
(奇怪，some of time missing)
Overall 31:51min, ave pace 6:22/km, ave hr 132,max hr 137
真係難，略快些少個心跳就升，比較難控在134
little-fish 發表於 2013-4-1 18:15 static/image/common/back.gif
Week 5 session 1 MAF Test 5km with hr below 134
目標以134 心率的至高速度
23c,陰天冇風
昨天跑步機上45min, incline 1, speed 9.2 (機上）
手錶：45min ,7.07km,ave hr 127, max hr 135
Ave hr 117,126,128,128,129,131,131,132(0.7km)
之後Conditioning workout
今日25min yoga
Week 5 session 3Friday 27c , 微雨
60min , 8.27km , ave pace 7:16/km, ave hr 131(70%), max hr 139(75%)
天氣開始熱，越跑越慢，心跳上升速度也較快了。
Conditioning work out
本帖最後由 little-fish 於 2013-4-6 21:07 編輯
Week 5session4 ,20c 陰天強風
45min,ave pace6:25/km, ave hr 128, max hr 135，7.01km
天氣冷些，較易keep住心率，首次45min 達到7km, 需然天氣是一大因素
Week 6 Sunday 19c cloudy,no wind
45min, 6:20/km, ave hr 130(70%),max hr 137(74%)
Below 135: 44:41min
On 135 above : 0:12min
Total distance 7.1km
Yoga25min , do before run, seem easier on shoulder.
Week6
10th of April
45min,6.75km,ave hr 130(68.5%), max hr 135(72.5%) ave pace ,6:40/km
Hr below 134:44:33
Hr above 134: 00:16
12th April
45min,6.96km, ave hr 130(69.89%),max hr 136(73%), ave pace 6:28/km
Below 134 - 44:20
Above 135 - 00:11
13th April 係灣仔跑
60min, ave hr 7:05/km, ave hr 126 (67.7%), max hr 142, 8.47km
Time below 134- 57:19
Above 134 - 02:13
Total week6 : 29.29km
Week 7
14th April
45min, 6.59km, ave hr 128,max hr 133,pace 6:50/km
Time below134 45min
15th April,22c 陰天
45min, 6.77km, ave hr130(69.89%),max hr 136(73%) pace 6:39
Time below134 - 43:03
Above -01:27
Yoga
咁耐唔見，正想俾msg問候下你
原來師兄有個blog! Follow follow!! fguftyfghf
今日放假，終於可以睡久一點（1小時）
2點半pm 開跑，60min,今天空溫較高，約26-28c,微雨！
8.71km, ave pace 6:54/km ,ave hr 128, max hr 137
Condition workout
兩個星期冇做肌肉訓練了，上身肌肉退步較快，腳就好像進步咗。
因慢jog 而引起的腳踭壓力正消失中，慢jog 都有其難處
Mimi 發表於 2013-4-16 09:43 static/image/common/back.gif
原來師兄有個blog! Follow follow!!
They usually call the pose scorpion. It's just elbow stand (pincha mayurasana) with back bending.
It's not hard for guys as they have strength in shoulders and strong core.
I'm a slow learner... kuoiuoyuiytu practiced almost 6 months still can't get it very solid! But I've seen some guys get it after just a few practice.
Yes, balance, but also shoulder strength.
Nah, I am not teaching yoga la... studied teacher training but just for knowledge. Not good enough to teach la, haha hjkuhijuiijho
Week7 session 4 Saturday
27c (約），45min , 6.67km, ave hr 129, max hr 136
Yoga after dinner
Week 8 session 1 Tuesday
27c 黃昏，冇風
45min, 6.75km, ave pace 6:41/km, ave hr 128, max hr 136
貌似冇進步，但在控制上比之前好，更是在較高溫下進行。
不過好像較易喘氣了。
昨天Yoga, 因之後下雨冇去跑！
新工作時間開始適應
Week 8 session 2 Wednesday
60min, 28c 大部份時間陽光，5pm，馬鞍山長廊
8.53km, ave pace 7:02/km, ave hr 130 ,max hr 138
後3km 都要降至7/km 以外
15min, 5conditional excercise
Week 8 Thursday 29c,25th april2013
45min, 5.88km, ave pace 7:39/km , ave hr 130 ,max hr135
29c 黃昏，開始接近要步行
Week 8 Saturday night 22c ,Maf test
Warm up 10 min,1.56km, 6:25/km,ave hr 120,max hr 142
5min rest
5km run test:
Total time : 31:15 min, Ave pace 6:15/km,ave hr 130, max hr 137
Ave pace 6:05,ave hr 124,max hr 135
6:13,132,134
6:13,132,135
6:20,132,135
6:21,132,137
Time at or below 134: 29:48
Above:00:31
Compare to 1st of April 2013 below:
Week 5 session 1 MAF Test 5km with hr below 134
目標以134 心率的至高速度
Warm up :2.24km ,13:30min,ave pace 6:02/km ave hr 126,max hr 134
跑至水站，休3分鐘，略拉筋後開始：5km
6:03/km, ave hr 130,max hr 135
6:21/km, 132,136
6:17/km,133,136
6:31/km,133,136
6:37/km,133,137
0-134hr:27:37min
Over 134hr : 1:55min
(奇怪，some of time missing)
Overall 31:51min, ave pace 6:22/km, ave hr 132,max hr 137
