小魚心率歷程（p8 開始）

little-fish

In 2015:
Jan 190.14km
Feb 137.86km
March 247.56km

little-fish

build phase week 2:
26 april : 5.5km tempo: 4:43,4:28 ,4:36 ,4:43, 4:31 ,2:13  total 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 total  239.97km

little-fish

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 SLR  5:55.2 , 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

little-fish

出事，今早屁股好酸，看來子彈這個動作要一段時間適應。

little-fish

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

little-fish

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, pace  5:26/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






              
            

little-fish

4 weeks build phase summary :
tempo 由4星期前的 4:52 升至 4:33
lsd  ave pace from 5:53 to 5:26

little-fish

Vcbid:仲差些少

little-fish

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

little-fish

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

little-fish

RACE PHASE 2ND TIME ATTEMPT:

31 MAY :6KM TEMPO 29:25
1 JUNE :9.33KM ,55:43  RECOVERY
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

little-fish

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 :14.7KM  1:56:19 TRAIL RUN REVERSE M4 FROM MIU SZE LAM ROAD

WEEKLY TOTAL 48.03KM

little-fish

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

little-fish

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

little-fish

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

little-fish

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

little-fish

june 205 summary : run 222.87km

swim: 4.6km
total time spent 31hr 53min

little-fish

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

little-fish

6july 深涌探路郊遊之樂悠跑

little-fish

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