You Can Shine馬拉松新丁育成訓練計劃 (2012-2015)

jackyma25

Jun 25th homework: 2k x 3

1:45 / 1:50 / 1:50 / 1:54 / 1:51 (9:11) (rest 3 mins)

1:58 / 1:53 / 2:00 / 1:59 / 1:57 (9:46) (rest 7 mins)

1:48 / 1:50 / 1:51 / 1:52 / 1:53 (9:15)

HR max. 182

jackyma25

samuelw 發表於 2015-7-3 09:53
2/7功課  1600 *3
7:41 (1:47, 1:54, 1:56, 1:59) HR 17X - 18X (跟錯Pacer)
7:56 (1:55, 1:59, 1:59, 2: ...

極度懷疑你隻HR錶有問題

jackyma25

Jul 02nd 功課: 2k x 3 @ 15' (偷雞休多2分鐘~)

1:42 / 1:47 / 1:45 / 1:48 / 1:48 (8:51)
1:45 / 1:48 / 1:54 / 1:55 / 1:56 (9:20)
1:48 / 1:46 / 1:55 / 1:52 / 1:54 (9:16)

HR max. 179

jackyma25

Jul 16th homework:  2km x 3 @ 14'

1:47 / 1:48 / 1:51 / 1:49 / 1:50 (9:06) Max HR: 176
1:49 / 1:52 / 1:53 / 1:51 / 1:51 (9:17) Max HR: 181
1:53 / 1:58 / 1:58 / 1:53 / 1:44 (9:27) Max HR: 186  

jackyma25

Jul  23th homework: 2km x 3 @15'; 400m x 2

2:02 / 1:51 / 1:54 / 1:57 / 1:52 (9:37) HR Max. 171
1:50 / 1:54 / 1:50 / 1:51 / 1:53 (9:19) HR Max. 181
1:44 / 1:48 / 1:51 / 1:50 / 1:38 (8:52) HR Max. 185

skip / 1:20 / 1:29 / skip

休多咗，跑順咗

jackyma25

Jul 28th 遇到Desmond 師兄!

Tempo Run 3K X 2 @18'

2:01 / 2:06 / 1:54 / 1:46 / 1:48 / 1:46 / 1:48 / 0:40 (13:48) Max HR 183 (AV HR 167)
2:01 / 2:03 / 1:50 / 1:53 / 1:51 / 1:52 / 1:50 / 0:42 (14:02) Max HR 183 (AV HR 173)

jackyma25

Jul 30th 3km x 2, 400m x 2 (no power..)

2:01 / 1:55 / 1:53 / 1:52 / 1:52 / 1:53 / 1:45 / 0:39 (13:50) AV HR166; Max HR 182
1:53 / 1:52 / 1:55 / 1:52 / 1:51 / 1:47 / 1:45 / 0:39 (13:34) AV HR 172; Max HR 184

skip / 1:20 / 1:23 / skip

jackyma25

上堂冇番, 自修 3km x 2 @18'

13:50 HR176 SPM 176
14:12 HR179 SPM 177

jackyma25

Aug 13 2015 功課

400m 慢 / 800m 快 x 6
1. 2:32 / 3:18 HR 166
2. 2:32 / 3:36 HR 168
3. 2:44 / 3:43 HR 169
4. 2:51 / 3:34 HR 170
5. 2:55 / 3:29 HR 176
6. 3:09 / 3:21 HR 175

jackyma25

Aug 20th homework:

(400m slow + 800m fast) x 6 sets

3:02 / 3:51 HR 167
3:01 / 3:40 HR 174
3:13 / 3:43 HR 172
3:09 / 3:43 HR 178
3:18 / 3:41 HR 180
3:12 / 3:20 HR 184

輝哥帶得好穩定,真係唔理咁多, 跟住輝哥~!

jackyma25

Sep 10th 400m slow + 800 fast, 7 sets
大腿肌肉痛, 下次做好d!
1. 2:58 / 1:45, 1:44 (3:29)
2. 3:17 / 1:48, 1:43 (3:31)
3. 3:19 / 1:51, 1:46 (3:37)
4. 3:25 / 1:48, 1:46 (3:34)
5. 3:44 / 1:46, 1:42 (3:28)
6. 4:12 / 1:48, 1:44 (3:32)
7. 4:12 / 1:48, 2:00 (3:48)
HR: Max 178

jackyma25

jackyma25 發表於 2015-9-11 15:10
Sep 10th 400m slow + 800 fast, 7 sets
大腿肌肉痛, 下次做好d!
1. 2:58 / 1:45, 1:44 (3:29)

ok   

jackyma25

24/9/2015 7K tempo

2:08 / 2:22 / 2:10 / 2:09 / 2:08
2:09 / 2:08 / 2:07 / 2:05 / 2:05
2:03 / 2:03 / 2:00 / 1:59 / 1:57
1:56 / 1:03

多咗前傾, 輕鬆咗, Ｍax HR 179 / AVG HR 166
步頻176

jackyma25

10月8日功課 6K tempo (留腳10月10日比賽)

1:46 / 1:51 / 1:56 / 2:02 / 1:58
2:00 / 1:59 / 1:59 / 2:00 / 1:59
1:57 / 1:59 / 1:59 / 1:56 / 2:00

AV HR 169; MAX HR 175

jackyma25

2015-10-15 功課

4km tempo + 400m x 10 interval

1:47 / 1:50 / 1:50 / 1:54 / 1:49
1:49 / 1:51 / 1:51 / 1:52 / 1:53


Max HR: 180 AV HR: 170

400m x 10:

1:36
1:39
1:44
1:41
1:39
1:40
1:43
1:38
1:39
1:32

天氣涼左, 跑得幾爽~!

jackyma25

Oct 22nd 4km tempo + 400m x 8 interval

1:57 / 1:59 / 1:57 / 1:55 / 1:53
1:57 / 1:57 / 1:57 / 1:51 / 1:51
Max HR 179, AV HR 166

1:31
1:32
1:32
1:32
1:33
1:33
1:32
1:33

Max HR 184, AV HR 172