4 weeks build phase summary :
tempo 由4星期前的 4:52 升至 4:33
lsdave pace from 5:53 to 5:26
Vcbid:仲差些少
本帖最後由 little-fish 於 2015-6-16 21:47 編輯
RACE PHASE FIRST WEEK :
17 MAY : 6 KM TEMPO 00:27:59 , 左小係2KM已好緊,勉強完成出事了
18 MAY :35 MIN GYM BIKE LVL 9 15.72KM + GYM FOR RECOVERY
19 MAY :30 MIN GYM BIKE LVL 9 + 9.85KM 0:54:42 ON TREADMILL , STILL PAINFUL IN LEFT LEG
GIVE UP RACE PHASE ,REST
22 MAY : GYM BIKE 1:05:00 , 29.65KM GYM BIKE .
WEEKLY TOTAL : 59.58 BIKE , 20.7KM RUN
本帖最後由 little-fish 於 2015-6-16 21:45 編輯
27 MAY WEDNESDAY: 10.1KM 0:59:28 RECOVERY , 30 MIN CORE WORKOUT AT HOME,STILL PAIN
28 MAY : STREET WORKOUT 1 HOURS
29 MAY : 10KM, 1:08:27
WEEKLY TOTAL 22.11
RACE PHASE 2ND TIME ATTEMPT:
31 MAY :6KM TEMPO 29:25
1 JUNE :9.33KM ,55:43RECOVERY
2 JUNE : LR 22KM , 2:18:13 VERY HOT, GARMIN 610 NOT FUNCTION PROPERLY.SEND TO REPAIR.
GIVE OUT RACE PHASE TOTALLY NOW.
6 JUNE : FROM NOW USE RUNKEEPER 10KM 56:57
WEEKLY TOTAL 52.66
本帖最後由 little-fish 於 2015-6-16 23:13 編輯
7 JUNE : RUN WITH AN OLD FRIEND IN HK ISLAND BOWEN ROAD 13.06KM 1:35:52 WITH STREET WORKOUT INCLUDED
10 JUNE :10KM 56:38 +STREET WORKOUT
12 JUNE :10KM 58:15
13 JUNE :14.7KM1:56:19 TRAIL RUN REVERSE M4 FROM MIU SZE LAM ROAD
WEEKLY TOTAL 48.03KM
本帖最後由 little-fish 於 2015-6-21 13:30 編輯
14 june: 10.08km , 1:06:16,pace 6:34/km +上半身肌肉訓練
15 june : 20.68km, 2:26:47, pace 7:06/km 攻三頂，依次是:亞公角、梅子林路、馬鞍山村路
兩小時後游水1.3km 蛙式+2x50m自由式
17 june : 10.43km , 1:1:19 , 5:53/km ave pace
18 june : 10.22km , 1:05:42 , ave pace 6:26/km
19 june : 10.47km , 1:01:04, ave pace 5:51/km + 全身street workout
Weekly total : run 62.6km + 1.4km swim
June
21: 10.42km, 1:03:33
22 :10.16km ,1:02:11 ,6:07/km, street workout 1 hr
23 :swim,breast 1.3km+2x50m frre style
24 : 10.29km ,1:02:12 ,6:03/km, +1/2 hr speed workout+drill
25 : 10.04km, 53:43 ,5:21/km
26 : 10.12 km , 1:00:15 , 5:57/km
Today got my watch back from repair shop
Weekly total :run : 51.03km , swim 1.4km ,2 1/2 hr street workout
Ah wing,冇，我好少比赛，懶同怕辛苦。做運動係興趣。不過今年會試報揸馬
28 june : 10.05k , 57:42
29 june : midnight run 10.01km , 1:02:03 ,full body street workout 1hr
30 june : swim 1.3km breast ,6x 50m free style ,total 75mins
1 july : midnight run 10.01km 1:05:04 , street workout full body 1hr
2 july : 11.12km 1:13:28 miu tse road
3 july : 10.01km 1:04:25 ,20 min speed work out
weekly total :run 51.19km ,swim 1.6km total time 8hr 57min
june 205 summary : run 222.87km
swim: 4.6km
total time spent 31hr 53min
july
5 : 10.02km 1:00:26
6 : 10.32km 1:02:22 ,street workout full body 1 hr
7 : 28.01km 3:19:52 深涌 run
9 : 10.32km 1:02:51 ,easy run with 6x100m strides@45 sec rest, 20 min speed workout
10: 11km 1:05:22 ,30min street workout
weekly total 69.67km , no swim
本帖最後由 little-fish 於 2015-7-11 02:11 編輯
6july 深涌探路郊遊之樂悠跑
July
12: 9.79km 1:03:36 ,50min street workout before run
13: 10km ,1:01:27
14:swim 1.3km breast stoke
15: 5km TT , 22:25 ,pace 4:29/km, 3.9km warm up+2km cool down . total 10.9km
16: 8km easy run 腸胃炎,finish early
weekly total run 38.7km +1.3km swim ,total 40km
19th july sunday 10 km slr:
5:52 , 5:04 , 4:32
6:22 , 5:24 , 4:55
6:53 , 5:39, 5:31
7:31
本帖最後由 little-fish 於 2015-7-30 11:36 編輯
start halhigdon 5km training,try add speed
from now,start on Monday
21 tue : 5x 400m interval @400m rest :
1:33@2:4
1:30@2:41
1:31@2:47
1:38@2:48
1:33@2:46
4.11km warm up +2km cool down
22: easy run 10km 1:05:04
24: halhigdon tempo run: 30min @5.87km
25: 4miles fast run(6.41km)@32:[email protected]/km ,ave hr 147,max hr 154
26: 60min run @10.02km + 40min street work out full body
total 42.42km
計劃，玩新plan........
little-fish 發表於 2015-8-11 10:18
計劃，玩新plan........
請教: 練5K, 但係TEMPO去到45分鐘咁多, 用咩心率/PACING跑?
vcbid 發表於 2015-8-11 22:54
請教: 練5K, 但係TEMPO去到45分鐘咁多, 用咩心率/PACING跑?
據其註解，有別一般tempo平均速度，係漸進式，去到時間中位就推到最高(10Km速加10秒)，跟著就漸降速。
加注，係至高速維持约3-4分鐘。
