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本帖最後由 Ah_Wing 於 2015-7-14 03:40 編輯
今個星期開始唔洗太刻意睇住心率,懶跑得幾自然
星期一:~12k @ 5:38/k, AHR 123, in zone 54:11
Night: Rowing 1 mile in 16:52, + misc/random workouts
玩rower其實唔係想操腳,所以加少少阻力操番慢啲,主要活動吓上身
星期二:~12k @ 5:45/k, AHR 123, in zone 50:51
星期三:AM ~12k @ 5:50/k, AHR 123, in zone 53:47
PM ~1k @ 6:34/k, AHR 121, warmup, in zone 5:26
下晝去上堂,四月到依家都冇跟大隊操過,係時候操吓。今次撞正課衝斜路,好甘吓。係公園個細水壩度玩,6點鐘32度,feel 35度,好彩有樹蔭,唔係就真係曬濃。好少咁熱去跑,驚死唔夠水,帶咗支1.5L,嚦住支嘢由停車場走去集合點,jog 1k對手臂軟哂,好似舉完鐵咁。Hill Repeats 係壩頂開始,先做recovery急落~160m ~4.5%斜,跟住跑落 ~450m 平均 ~1.x% 斜,之後調頭原路跑番上去 ~610m 平均~2% 斜。限時35分鐘,走到5轉。落斜其實無用力衝,因為recovery太短唔夠用,落斜用埋嚟回氣,easy tempo嘅力水。上斜去到最尾急斜要爆上去,死咁滯。
| | Rep 1
| Rep 2
| Rep 3
| Rep 4
| Rep 5
|
| Recovery |
| |
| |
| | Pace | 5:22
| 6:33
| 6:21
| 6:42
| 6:30
|
| AHR | 107
| 156
| 159
| 158
| 162
|
| MHR | 121
| 166
| 169
| 169
| 172
|
| Downhill |
| |
| |
| | Pace | 4:38
| 4:34
| 4:39
| 4:35
| 4:31
|
| AHR | 136
| 149
| 151
| 153
| 154
|
| MHR | 143
| 155
| 155
| 156
| 159
|
| Uphill |
| |
| |
| | Pace | 4:25
| 4:31
| 4:35
| 4:30
| 4:18
|
| AHR | 155
| 163
| 161
| 163
| 167
|
| MHR | 165
| 169
| 168
| 171
| 176
|
~3k @ 6:28/k, AHR 129, cooldown, in zone 18:54
星期四:~8k @ 5:55/k, AHR 123, in zone 38:46
Night: misc/random workouts
星期五:~5k @ 6:27/k, AHR 116, in zone 19:54
網上師兄請我食隻5k,為咗應邀先要休息一吓,hea轉輕鬆5k
星期六:~2k @ 5:54/k, AHR 120, warmup, in zone 8:28
5k time trial @ 4:07/k, AHR 167
應約衝5k,2k就爆Q咗,胃/橫膈膜抽住,條氣頂住扯住,後半程死哂,好唔掂
GPS計多咗少少,運動場12圈半5k
~3k @ 7:11/k, AHR 127, cooldown, in zone 21:02
星期日:~24k @ 6:36/k, AHR 125, in zone 2:24:19
照常公園兜圈,腳上唔到力跑快,但超慢輕鬆走又唔洗點用力,就當晨運散心。半馬後開始曬(9點幾),見光死,心率開始升過130,漸覺唔 easy就收工。
今週: 93k (in zone 6:55)
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