vcid: 30min faster than my first time
vcbid: 即使快多30分鐘，仍然是遠遠未入流。
今日11am由馬鞍山經大埔道、沿爾敦道跑出尖沙咀碼頭，21km,對習惯晨跑的我，面對烈陽，增添不少難度，跑得超慢，2:30小時。
由渣打半馬後計:
25jan:渣打半馬
26:4Krecovery
28:連上梅子林共11.35km
31:10k
共46.84Km
1feb:23.15
3:6km
4:10.21km
6:10.1
Total:49.37km
8:10.2km
11:21.1km
13:10km slm
Total 41.3km
15:10km
17:10km
18:6km
19:半馬
Total:47.16
1 week no run in end of feb
2 march:16.01經梅子林上昂坪
3:6km
4:10.06km
6:22.37km
Total:54.45km
8:10
9:10
11:10km slr
12:6
13:24km
Total:59.94km
15march:10km
18:10slr
20:10km
Total 30km
22march:10km
23:10km
25:10km
26:10km slr
28:10km
Total 51.9km
29March:5x梅子林共20k
30:10km
31:21.13km
2april :10
3:10km
Total 71.24km
5april:10km
6:21.64
8:13.56km
9:speed repeat 10km in total
10:5km tempo try out
Total:65.08km
12april:10km
14:10
16:10
17:10
All recovery run,total 40.47km
本帖最後由 little-fish 於 2015-5-2 09:57 編輯
Build phase week 1
19 april:5km tempo 24:22 min
20: Lsd 21.2km, 2:04:37
22:Slr 10km : 5:51 , 5:20 , 4:31 ,
6:07 , 5:10 , 4:46
6:17 , 5:18 , 4:45
6:49
23:10km recovery
24:Sr : 5x100@1:30 rest, 6x200@2,1x300m
Total 60.88km
In 2015:
Jan 190.14km
Feb 137.86km
March 247.56km
本帖最後由 little-fish 於 2015-5-2 10:13 編輯
build phase week 2:
26 april : 5.5km tempo: 4:43,4:28 ,4:36 ,4:43, 4:31 ,2:13total time 25:16 min ,換對較輕鞋 rider17
27: 10km recovery
28:22km LSD 2:28:05, super slow
30: Sr 6x100m@1:3 rest,6x200m@2,1x300m
1 st May : 11km SLR : 6:18 , 5:21 , 4:49
6:35 , 5:22 , 4:49
6:47 , 5:28 , 4:57
6:59, 5:32
weekly Total :64.47km
April total239.97km
本帖最後由 little-fish 於 2015-5-16 10:36 編輯
build phase week 3
3 may : 6km tempo : 4:40 , 4:47 , 4:44 , 4:49 , 4:30 , 4:31 , total 28:02 , ave pace 4:40 ave heart rate 163
4 may : 10km recovery 1:03:55 ,ave heart rate 138
5 may : 23 km LSD 2:09:03 , ave heart rate 144,max 153,ave pace 5:37/km
7 may : Sr 5x100@1:30,7x200@2 ,1x300
22.2 , 22.6 , 21.6 ,22.4 , 21.3 , 41.5 , 42.9 , 38.4 , 40.0 , 42.6 , 40.8 , 41.0 , 1:04.4
最後一組腳軟, total 11.06km
8may : 12km SLR5:55.2 , 5:04.6 , 4:33.0
6:26.7 , 5:16.4 , 4:37.6
6:25.2 , 5:18.6 , 4:41.6
8:39.5(error) , 5:18.0 , 4:41.8
之後park做drill 動作 及 free weight 動作
weekly 67.02km + 1.3km swim
出事，今早屁股好酸，看來子彈這個動作要一段時間適應。
坐言起行，x training ,蛙式 57 min 1300m recovery,肩膀游完都冇乜力，原本打算游快4x50m,最後變成慢游2x 50m,鬆人
本帖最後由 little-fish 於 2015-5-16 21:13 編輯
Build Phase week 4
10 may : 6.5km tempo : 4:23 , 4:29 , 4:32 , 4:37 , 4:41 , 4:37 ,2:14. ave heart rate 163,max 171, total 29:36
11may :thuder rain ,replace recovery run with gym bike: lvl 8 ,total time 1:05:00 . 29.85km , 加 gym
12 may : LSD 24km ,ave hr 144, max hr 156(over 5 beat), time 2:10:36, pace5:26/km ,最後3km : 5:06, 4:52 , 5:02
13may(wednesday)total rest
14 may :Sr ,5x100@1:30 ,6x200m @2 ,2x300@3 +recovery total 11.5km
20.06 , 22.3 , 22.9 , 20.7 , 21.6
38.2 , 40.2, 41.6 , 39.4 , 40.3 , 40.3
1:02.9 , 1:06.2
跑至最後一組腳軟哂, running drill after run
15 may : SLR 13km 1:11:55
5:13.6 , 4:58 , 4:36.2<-----------首組跑得好辛苦,
6:23.9 , 5:19.9 , 4:53,2
5:39 , 5:37.8 , 5:04.1 <------------怪
6:48.7 , 5:41 , 4:53.1
6:46.8
與前曰的 speed repeat 相隔不足12hr,跑得很辛苦
steet work out after run
16 may : 58mins 1300m 蛙式
weekly total : run 61.17km , bike 29.85km， 1.3 km swim
