本帖最後由 kelvin71 於 2014-8-19 15:56 編輯
14/08/2014 2115 - RR + speed repeat
Warmup:
- 5km RR: 27'30, avgHR 136 (70%), maxHR 146 (75%), pace 5'30
9 sets speed repeat @250m:
- 38.1, 39, 40.9, 41.9, 43.5, 44.8, 44.3, 45.9, 44.3
連日的暴雨,紅雨,正好給我一個喘息機會去治治我的敏感咳...罕見的兩整天休息.
正想復操,收工回家途中卻又開始下大雨,惟有聽天由命.晚飯完,休息過後,見沒有雨便出發,發覺地下早已乾了.
以RR作熱身,感覺不俗,一起跑,連唔順氣的感覺也一掃而空.
轉做speed repeat,是夜要走9個250m,目標清晰.
頭三個出奇的快,自己也嚇一跳,但接著三個已經無以為繼,超辛苦,要補一補水...尾三個苦苦力撐,只為不想給自己藉口半途而癈.
對比上星期,速度是提升了,但耐力卻嚴重不足,下周繼續努力.
本帖最後由 kelvin71 於 2014-8-19 15:55 編輯
16/08/2014 2200 - RR, tempo
Warmup:
- 5km RR: 29'00, avgHR 131 (68%), maxHR 141 (73%), pace 5'48
6 km tempo:
Time: 26'21
Pace: 4'23
AvgHR: 167 (86%)
MaxHR: 176 (91%)
Time in zone 4a: 14'34
Time in zone 4b: 2'35
Breakdown per each km:
4'14.9, avgHR 146 (75%), maxHR 161 (83%),
4'16.7, avgHR 165 (85%), maxHR 169 (87%),
4'16.8, avgHR 170 (88%), maxHR 172 (89%),
4'30.0, avgHR 171 (88%), maxHR 172 (89%),
4'30.4, avgHR 172 (89%), maxHR 174 (90%),
4'30.6, avgHR 174 (90%), maxHR 176(91%)
盛夏做tempo，一點也不好受。
有點陌生，不知開那個速度：太快會易打柴，太慢心率又不達標。
以為選中了，誰知半程後出事，速度跌了十數秒。
算是勉強完成，也為往後的訓練打了個底。
本帖最後由 kelvin71 於 2014-8-19 15:54 編輯
17/08/2014 2130 - Long Run
Time: 1:27'31
Distance: 16.03km
Pace: 5'27
Avg hr: 141 (73%)
Max hr: 158 (81%)
Time in zone 2: 47'27
Time in zone 3a: 35'11
1st half: 8km
Time: 47'17
Pace: 5'53
Avg hr: 133 (69%)
Max hr: 145 (75%)
2nd half: 8.03km
Time: 40'15
Pace: 5'00
Avg hr: 151 (78%)
Max hr: 158 (81%)
周中的小休,換來周末的緊密課程,一日接一日,tempo 接 long run.於是除了照舊分慢/快兩段外,還刻意跑慢/輕鬆些.
16km 說長不長,不補給卻有點吃力,尤其最後2km,開始乏力.補水就似乎過籠了,每4km一趟,第三次後感覺肚漲漲的.
kelvin71 發表於 2014-8-18 09:16
17/08/2014 2130 - Long Run
周中的小休,換來周末的緊密課程,一日接一日,tempo 接 long run.於是除了照舊 ...
vcbid: 大概沒有人會留意吧...而且自己懶吧!
有興趣的話下課開始可以放回.
kelvin71 發表於 2014-8-18 10:31
vcbid: 大概沒有人會留意吧...而且自己懶吧!
有興趣的話下課開始可以放回. ...
vcbid: 這個build phase由4/8開始,已經放回數據供參考.
想跑快的？，试一下阿迪达斯BOOST系列
20/08/2014 1300 - SLR
Time: 44'21
Distance: 9.01km
Pace: 4'55
AvgHR: 147 (76%)
MaxHR: 167 (86%)
Time in zone 2: 13'24
Time in zone 3a: 14'33
Time in zone 3b: 10'51
Breakdown per km:
1st: 5'45, avgHR 113 (58%), maxHR: 128 (66%),
2nd: 4'41, avgHR 142 (73%), maxHR: 151 (78%),
3rd: 4'04, avgHR 158 (81%), maxHR: 163 (84%),
4th: 5'50, avgHR 145 (75%), maxHR: 163 (84%),
5th: 4'48, avgHR 153 (79%), maxHR: 157 (81%),
6th: 4'09, avgHR 163 (84%), maxHR: 167 (86%),
7th: 5'55, avgHR 148 (76%), maxHR: 167 (86%),
8th: 4'43, avgHR 155 (80%), maxHR: 158 (81%),
9th: 4'23, avgHR 160 (82%), maxHR: 163 (84%)
連綿的暴兩,再次打亂我的計劃,惟有於午飯時間出擊.原本打算跑機,卻一早爆滿,但室外氣溫卻出奇地怡人,於是索性跑街.
真的是脫胎換骨,低溫下心率長久不升,速度愈要愈有,何其興奮.可惜半程過後又開始落雨,雨勢愈落愈大,為免馬失前蹄,最後收步完事.
21/8/2014 2300 - RR, Hill repeat
Warmup:
- 5km RR: 29'00, avgHR 136 (70%), maxHR 146 (75%), pace 5'48
- 10min running drills
Details of 8 sets hill repeat, distance around 210m - 230m, walk back to starting point + rest, total 4-5min between set:
40.1, avgHR 132 (68%), maxHR 159 (82%), 210m
40.8, avgHR 140 (72%), maxHR 163 (84%), 220m
41.4, avgHR 141 (73%), maxHR 161 (83%), 220m
42.6, avgHR 142 (73%), maxHR 161 (83%), 220m
43.5, avgHR 144 (74%), maxHR 162 (84%), 230m
44.0, avgHR 145 (75%), maxHR 160 (82%), 230m
48.0, avgHR 144 (74%), maxHR 157 (81%), 210m
47.0, avgHR 143 (74%), maxHR 158 (81%) 210m
阿女一聲話想補堂操水,於是又要改改schedule,十點食飯十一點起跑,番到屋企已經凌晨一點...
汲取上次的經驗,這次衝坡一開始已經好上力,快到跑完四輪已經乏力,延長休息時間也於事無補,尾四輪慘不忍睹,尤其最後兩輪嚴重拉車,猶如老鼠拉龜.
kelvin71 發表於 2014-8-22 09:51
21/8/2014 2300 - RR, Hill repeat
Warmup:
vcbid: 蒲崗村道...近鑽石山火葬場個停車場入口位跑上,至大概蒲崗村道公園車路附近,條路冇斜坡牌,我諗大概有1:10 至 1:8.
23/08/2014 2100 - RR, speed repeat
Warmup:
- 6km RR: 32'37, avgHR 133 (69%), maxHR 144 (74%), pace 5'27
Details of 8 sets 300m speed repeat:
50.6, avgHR 147 (76%), maxHR 164 (85%), walk + rest total 3'30,
50.2, avgHR 150 (77%), maxHR 167 (86%), walk + rest total 3'30,
51.7, avgHR 152 (78%), maxHR 168 (87%), walk + rest total 3'45,
53.6, avgHR 151 (78%), maxHR 166 (86%), walk + rest total 4'00,
53.9, avgHR 152 (78%), maxHR 166 (86%), walk + rest total 4'00,
54.8, avgHR 152 (78%), maxHR 166 (86%), walk + rest total 4'15,
54.2, avgHR 153 (79%), maxHR 166 (86%), walk + rest total 4'30,
55.2, avgHR 152 (78%), maxHR 165 (85%)
從下午開始，陰天、落雨、停雨、豪雨、出太陽，結果做就了我著住跑衫跑褲來一場午睡，到晚上才出發。
這次衝刺跑，高速只捱了三回便完蛋，六輪過後持續拉車。
可幸的是跑後再沒有頭暈眼花，滿天星斗的感覺。
24/08/2014 2130 - long run
Time: 1:36'49
Distance: 18.05km
Pace: 5'21
Avg hr: 139 (72%)
Max hr: 158 (81%)
Time in zone 2: 1:00'51
Time in zone 3a: 29'24
1st half: 9km
Time: 52'53
Pace: 5'53
Avg hr: 131 (68%)
Max hr: 138 (71%)
2nd half: 9.05km
Time: 43'56
Pace: 4'50
Avg hr: 150 (77%)
Max hr: 158 (81%)
很久沒試過這個距離唔帶gel，但出奇地這課由頭到尾都好有力。
半段熱身過後稍稍加速，卻於補水時發現心率一直未達標，於是在最後4km再提速，竟然回到上年冬季時的速度，真是喜出望外。
26/08/2014 2130 - RR, tempo
Warmup:
- 5km RR: 27'30, avgHR 135 (70%), maxHR 144 (74%), pace 5'30
- water break, some more stretch
- start main set
8 km tempo:
Time: 34'33
Pace: 4'19
AvgHR: 168 (87%)
MaxHR: 176 (91%)
Time in zone 4a: 13'15
Time in zone 4b: 5'45
Breakdown per each km:
4'28.9, avgHR 151 (78%), maxHR 163 (84%),
4'22.9, avgHR 164 (85%), maxHR 167 (86%),
4'17.9, avgHR 167 (86%), maxHR 169 (87%),
4'14.1, avgHR 169 (87%), maxHR 171 (88%),
4'15.4, avgHR 171 (88%), maxHR 172 (89%),
4'15.9, avgHR 172 (89%), maxHR 173 (89%),
4'21.4, avgHR 173 (89%), maxHR 175 (90%),
4'17.0, avgHR 175 (90%), maxHR 176 (91%)
是夜tempo目標慢開,但要做progressive:預計由4'30開始,每km快5秒.
重回斧山,跑運動場好在容易計距離.每200m計split,由54"開始每過1km就要跑快1秒.
但只能提速至4'15,之後勉強維持到尾.到6/7km 時尤見氣喘.
mission imcomplete之餘,目標速度亦有些落差:開始的4'30還是慢了些...最終速度更是望不到家鄉.
接著四周要再進一步調整.
28/08/2014 1300 - SLR
Time: 52:42
Distance: 10km
Pace: 5'16
AvgHR: 150 (77%)
MaxHR: 171 (88%)
Time in zone 2: 6'42
Time in zone 3a: 28'44
Time in zone 3b: 13'04
Breakdown per km:
1st: 5'46, avgHR 119 (61%), maxHR: 132 (68%),
2nd: 5'03, avgHR 141 (73%), maxHR: 152 (78%),
3rd: 4'15, avgHR 157 (81%), maxHR: 163 (84%),
4th: 5'53, avgHR 150 (77%), maxHR: 163 (84%),
5th: 5'10, avgHR 154 (79%), maxHR: 156 (80%),
6th: 4'17, avgHR 163 (84%), maxHR: 167 (86%),
7th: 6'07, avgHR 152 (78%), maxHR: 167 (86%),
8th: 5'03, avgHR 157 (81%), maxHR: 171 (88%) - abnormal data,
9th: 4'31, avgHR 163 (84%), maxHR: 171 (88%),
10th: 6'27, avgHR 151 (78%), maxHR: 169 (87%)
見今日幾好風,又多雲,於是再度中午跑街.
誰知中伏了,一上吐公,無遮無擋,烈日當空,連風都冇滴,始料不及,後悔無及.
29/08/2014 2130 - speed repeat
Warmup:
- 3km RR: 16', avgHR 124 (64%), maxHR 142 (72%), pace 5'20
Details of 9 sets 300m speed repeat:
51.1, avgHR 141 (73%), maxHR 159 (82%), walk + rest total 3'15,
52.2, avgHR 144 (74%), maxHR 162 (84%), walk + rest total 3'15,
53.1, avgHR 144 (74%), maxHR 161 (83%), walk + rest total 3'30,
54.9, avgHR 152 (78%), maxHR 183 (94%), wrong data, walk + rest total 3'30,
54.3, avgHR 138 (71%), maxHR 160 (82%), walk + rest total 3'45,
54.5, avgHR 164 (85%), maxHR 202 (104%) wrong data, walk + rest total 3'45,
54.9, avgHR 151 (78%), maxHR 181 (93%), wrong data, walk + rest total 4'00,
54.9, avgHR 152 (78%), maxHR 164 (85%), walk + rest total 4'00,
53.3, avgHR 152 (78%), maxHR 163 (84%)
不知不覺夜出發，趕收工惟有縮短熱身。
可能熱身不足，又可能預防跑爆，是夜硬係上唔到力，勒住勒住。
9組以一個稍稍慢的時間完成，整體不算辛苦（以衝刺跑角度），最後還能加速。
不滿，罰自己慢jog上山跑回家。
好快，咁高溫度都keep 到
little-fish 發表於 2014-8-31 09:07
好快，咁高溫度都keep 到
魚兄，是時候重回練習了！
kelvin71 發表於 2014-8-31 12:29
魚兄，是時候重回練習了！
I start a month ago, still warming up the muscle,now 3 times a week, last week 12,16,10 km,easy run
little-fish 發表於 2014-9-1 00:19
I start a month ago, still warming up the muscle,now 3 times a week, last week 12,16,10 km,easy ru ...
Warming up都跑到上16km?
俾師傅知道又會話你亂黎啊！
31/08/2014 2215- long run @20km
Time: 1:46'09
Distance: 20.02km
Pace: 5'19
Avg hr: 143 (74%)
Max hr: 160 (82%)
Time in zone 2: 54'04
Time in zone 3a: 45'03
Time in zone 3b: 1'43
1st half: 10km
Time: 56'43
Pace: 5'40
Avg hr: 135 (70%)
Max hr: 145 (75%)
2nd half: 10.02km
Time: 49'26
Pace: 4'55
Avg hr: 153 (79%)
Max hr: 160 (82%)
Build phase 四周期最後一課，感覺良好，沒有power gel的情況下能保持速度，(其實認真跑的時間也不是太長吧）是這周期一個亮點；另外，我想以現時狀態跑個全馬，應該還能力保一個優先報名資格。
最後1km跑上斜回家，失策地超標了，卻提醒了我遲些要練番跑上/落斜。
02/09/2014 2130 - tempo
Warmup:
- 16min RR
- 100m fast/100m slow x 4
- 10min running drills
Tempo:
Time: 30'01
Distance: 7.17km
Pace: 4'10
AvgHR: 169 (87%)
MaxHR: 175 (90%)
Time in zone 4a: 14'26
Time in zone 4b: 7'44
Breakdown per each km (from auto-lap):
4'14.5, avgHR 153 (79%), maxHR 164 (85%),
4'08.0, avgHR 166 (86%), maxHR 171 (88%),
4'04.7, avgHR 172 (89%), maxHR 173 (89%),
4'04.3, avgHR 173 (89%), maxHR 174 (90%),
4'05.6, avgHR 174 (90%), maxHR 175 (90%),
4'21.2, avgHR 173 (89%), maxHR 174 (90%),
4'22.9, avgHR 173 (89%), maxHR 174 (90%)
四周調整期開始，每課轉用時間為單位，這課tempo為30分鐘。
目標開4'15，爬至4'05再看情況。頭中段大致ok，但尾段再度乏力，無得上之餘還要跌速，大概是心率過早over，又無力維持所致。
似乎係時候專心操interval了。
