Week 3 build phase 16th Sunday 27-29c
16km long run, 陰天，total 1:33:47 ,ave pace 5:52/km,ave hr 139,max hr 150
6:15/km, ave hr 121
6:01/km, 132
6:05 , 133
6:16, 133
6:07, 136
6:09 , 137
5:55 , 138
5:54 , 139
5:36 , 143<------ half mark
5:38 , 145
5:34 , 145
5:38 , 145
5:42 , 145
5:57 , 143
5:30, 147
5:24, 148
在Zone 3a 是很接近冬天速，慢約10sec/km ,一個不錯的long run
little-fish 發表於 2013-6-18 19:39
Week 3 build phase 16th Sunday 27-29c
16km long run, 陰天，total 1:33:47 ,ave pace 5:52/km,ave hr 13 ...
可能我提高了maxHR，現在各zone的速度都比冬天快了。
18 June 31c爆曬 8km semi long run
Total time 49:41 ,ave hr 144, max 159,ave pace 6:13/km
6:09/km, ave hr 127
5:32/km, 145
5:13/km, 154
7:02/km, 141
6:06/km , 147
5:20/km, 156
7:36/km, 142
6:40/km, 147
跑爆咗，太熱啦，心率失控
19 th June 黃昏5：45 pm ,晴，好大個咸蛋黃係吐露巷上空，33c
忘了帶表，用runkeeper. 原定的recovery run 6km 變了一個隨心情跑（變奏？）,有時放鬆手情都好，relax.
Ave pace 5:27/km , total time 32:51, 6.03km.
6:03/km, 5:58/km, 5:00/km, 4:36/km, 5:47/km , 5:16/km, 5:53/km (只有30m)
原本慢跑，第三km 比人貼身釘住，平時唔理，今日就放縱一下。一放就冇咗影。第4km 還以為已收油，跑起來感覺比第三k 還輕鬆，雖然略喘氣，還以為是天熱所致，可以放鬆地跑。
20th June ,31c 晚，是日長跑網在mos 運動場訓練體能
6km tempo +6x250m@2:30min rest
Warm up: 19min, 3.41km,ave pace 5:35/km, ave hr 143
6km tempo:
4:31/km ,ave hr 149
4:32/km, 161
4:30/km,163
4:34/km, 163
4:33/km, 165
4:44/km,164
Total time 27:26
6x250m:
55.57, 57.42 ,57.36 , 57.99 ,58.76 ,51.12
之後2km cool down
Active 33:04,7.5km ,,rest 29:20 ,4.14km
Total time 1:02:25,11.64
是日共跑15.05km, 好熱，好熱
成績一般，沖刺時唔多提勁，超慢。仍未能sub45
Week 3 session 5 Saturday 22nd June
30c陰天，8km recovery
Time 51:16 , ave pace 6:24/km , ave hr 133 ,max hr 139
Controlled but slow.
Week 4 build phase , 9km semi long run
30c 陰天（紅雨後），有點風
Time 48:25, ave pace 5:23/km, ave hr 143, max hr 161
5:50/km, ave hr 122
5:08/km ,143
4:49/km, 153
6:24/km, 135
5:07/km, 146
4:51/km, 155
6:15/km, 139
5:12.8/km, 148
4:46/km, 156
熱，起步四頭肌較累，但就做出印象中破速度記錄的slr (在30c) ,意外
本帖最後由 little-fish 於 2013-6-26 06:17 編輯
Week4 session 2 Tuesday night 31c 頭段有風，，18km long run, 馬鞍山＜-----＞天賦海灣
一次控制上不錯的long run
Time : 1:47:15 ,ave5:57/km , ave hr 139, max hr 150
6/km, ave hr 126
6:14/km, 135
6:10/km,135
6:14/km,135
6:07/km,136
6:05/km, 137
6:08/km,138
6:10/km,137
6:13/km,136
5:37/km, 141<----half way
5:54/km,141
5:37/km, 145
5:42/km, 145
5:45/km, 145
6:16/km,143
5:35/km,145
5:40/km,147
5:41/km,147
跑完水人一個，中途停下飲水三次，臨尾感覺開始爆（累，工作也有點影響，行了成日）
27th June,31c 晚
6km tempo+7x150hill repeat @2:50
19min warm up, 只有2.99km, 一年來最少的一次
主菜：total 1:14:29 , ave hr 144,active 33:44(7.05km),rest 40:45(3.95km)
4:35/km,ave hr 149
4:40/km,161
4:43/km,162
4:35/km, 164
4:47/km,165
4:52/km,164
全年最慢的一次tempo,熱到第二K已不想跑，之後jog 6:13min(734m) 去mos police station 側山坡
49.06 , 47.70, 49.51 ,47.54 ,48.90 , 46.65 , 39.77
如果一去放盡，能否完成三組？至少每組也是跑至腳軟最後一組谷到鼻孔吸氣時收＂宿＂，終於可快些，之後2km cool down 14:42.31min
至難一課完成
28th Friday 8km recovery,31c night
48:06,ave pace 6:01/km, ave hr134,max hr 142
29th sat night, 31c
52:56, ave pace 6:37/km, ave hr 132,max 142
原來Skin a400 前後倒轉著，係好痛苦，中途入廁所更正
Build phase 完結。近兩次recovery,發覺步頻下降了（81），效率下降，要改善
魚兄，我中午做RR，pacing去到六分半！
30th June
8km semi long run
6:10, 122,
5:17, 142
4:55, 152
6:44,134
5:27,145
4:42,155
6:56,138
5:47,146
之後休魚期，停了一星期才繼續,restart race phase
Race phase week 1 ,8th of July ,31c
8km,semi long run
5:56,123
5:19,143
4:50,154
6:45,133
5:26,144
4:53,154
6:47,137
5:36,144
9th July,31c 1pm 正午，間中猛烈陽光
17km long run, 1:42:43 , ave pace 6:02/km,ave hr 139 ,max hr 150,
馬鞍山至大圍來回，跑完一天後腿酸，不禁充滿?, 為甚麼？退化咗？
10th July ,28c night time ,6km tempo....
19min warm up, 3.05km,主菜6km,28:28, ave pace 4:45/km,ave hr 161,max hr 167(89%mhr)
4:34,152
4:38,163
4:45,164
4:49,164
4:53,163
4:46,165
超慢，cadence 很大部份時間under 90,在87之間，need work on it.
2km cool down 收工
12th July Friday,32c 黃昏/晚，馬鞍山運動場，4x1km(6:30連跑帶休）+3x400(2:30跑休）+3x200m (1:30)
19km warm up,3.09km,主菜：
1km ,4：08/km, ave hr 155, 休2：22 min
1km,4:22/km, ave hr 163,休2：08
1km,4：20/km, ave hr 163,休2：09
1km,4：16/km, ave hr 164,休2：13
400m, ave pace 4:12/km, time 1:40.63, ave pace 163,休49 sec
400m, ave pace 4:27/km,time 1:46.99,ave hr164 ,休43sec
400m,ave pace 4:30/km, time 1:47.86,ave hr 164，休41.76sec
200m, ave pace 3:56/km,time 47:10,ave hr 162休42.93sec
200m, ave pace 3:50/km, time 46.00,ave hr 163 ,rest 44.18 sec
200m,ave pace 3:52/km ,time46.41,ave hr 162,rest 43.63
Cool down 2.14 km
帶兩隻錶跑，預先寫定set 時間，夠鐘就press lap 起跑••••400m 以下組別經常over hr 170,要收慢••••仍未能谷起狀態•••••太太有微言，經常跑步••••••唉
細康：無乜特別，就咁跑，慢慢輕鬆咁跑
小魚兄, 咁耐唔UPDATE既? 閉門特訓?
冇跑步一段時間，重新開始，先跑4k 作開始
little-fish 發表於 2013-8-20 21:41
冇跑步一段時間，重新開始，先跑4k 作開始
好高興魚兄回歸, 冇見係UPDATE一排我都有D擔心. 因咩事令你停止訓練呢?
22 FridayAugust , 32c,4.5k recovery.
肌肉重新訓練中••••••••
23rd, 30c ,6km recovery
24 aug:8km rr 56:54
27 Aug:8 km rr 59:05
30 August :8km 55:20 rr
1sep :5.38km rr 31c
3sep : 25c ,8km 50:42 rr
6sep:28c, 8km 43:42亂來
7 sep:30-31c ,13km 兩次梅子林，輕鬆
8sep: 8.52km,54:18 rr灣仔至中山公園來回
10sep:31c,8km 51:35
17sep :30c 10km,1:06:15 rr
18 sep:27c,8km 52:55 rr
19sep :34c, 12:45km 2：03：29，跑上昂平遊山
21sep: 8km 54:50 rr
25 sep: 29c, 12km 1:15:13 lr
26sep: 29c,9.5km 56:42,其中5th km 4:11:42,7th km 4:06.47 試脚一下
28sep :29c 8km, 53.32
29sep: 26c, 12km 1:13:06
2oct : 32c 17.5km,1:51:54 lr
3oct :28c 10.95km ,8km rr+6x 200m Sr @2min rest
8km 50:43
200m: 36:19, 38.5,38.55,40.93,43.66,38.71
之後1.45km rr cool down
4oct :28c,8km 52:09rr
8oct:27c ,8km 49:32rr
9oct :wu 19min 3.27km, 4km tempo+6x200m@2min rest
1km : 4:39.47, 4:48.1 , 4:51.35 ,4:53
200m: 49.01,47.68,48.53,46.22,45.52 慘不忍睹
11oct: 8km slr
1st set:5:45, 5:35:37 ,5:09.75
2nd : 6:54.24, 5:49.37, 4:54.39
6:05.22,5:30.38
12oct:12km, 1:07.03 no hrm ,馮感覺去跑 lr
15oct :8km rr 49.41
16oct:10km slr 54:58
1st set : 6:14,5:23,4:44
2nd :6:00,5:11,4:58
3rd: 6:14,5:12,4:49
Last km: 6:00 用runkeeper 的，冇帶錶
17oct : 26c,14km 1:19:05 lr
18oct: wu 19min 3.38km, 5km tempo+6x200m@2
4:40.85, 4:35.11, 4:34.04 ,4:34.11, 4:39.85
200m: 49.98,48.71,46.25, 46.26, 45.36, 41.13
2km cool down,total time 52:30
20oct : 26c ,11 km slr
5:40.82, 5:10.07, 4:40.05
6:14.74, 5:15.13 ,4:39.27
6:12.99 ,5:25.85, 4:46.04
6:28.6, 5:18.05
21oct : 25-26c,17km 1:33.05 lr
23oct: 27c ,19min wu 3.34km, 6km tempo+6x200m@2 ,total time 56:57,11.02km(include 2km cd)
4:36.47, 4:28.94, 4:42.72 ,4:43.51 ,4:41.47, 4:38.73
200m: 43.06, miss, 43.26 ,40.01 , 39.13
Use 70% of lr for slr this time for build phase
