我的訓練日誌 - 隨心而跑

kelvin71

18/12/2014 2130 - tempo

Warmup:
- 24min jogging, slowly push to HR up to 81%
- 1min fast/1min slow x 4
- water and toilet break
- start main set

Tempo:
Time: 40min
Distance: 9.53km
Pace: 4'12
AvgHR: 163 (84%)
MaxHR: 168 (87%)
Time in zone 4a: 0
Breakdown per each km (from auto-lap):
4'12.2, avgHR 148 (76%), maxHR 157 (81%),
4'13.1, avgHR 160 (82%), maxHR 163 (84%),
4'08.3, avgHR 164 (85%), maxHR 166 (86%),
4'10.7, avgHR 165 (85%), maxHR 166 (86%),
4'11.5, avgHR 165 (85%), maxHR 167 (86%),
4'15.8, avgHR 165 (85%), maxHR 166 (86%),
4'11.1, avgHR 165 (85%), maxHR 167 (86%),
4'12.0, avgHR 166 (86%), maxHR 167 (86%),
4'12.6, avgHR 165 (85%), maxHR 166 (86%),
rest 2'12.7: 530m, avgHR 167 (86%), maxHR 168 (87%)

轉用一個較長的熱身,更像樣.

開了一個接近10km的pacing,之後便跟感覺跑,只在每400m看看手錶.而速度上可以說是均速.
可惜心率就不達標:正正因為未達標,整課走得極奇輕鬆,沉醉於這個comfort zone中.

可以安慰自己的是,現在zone 3b 的速度和之前4b的差無幾(well,天氣也有很大的影響).
而往後的tempo就要更有決心跳出這個comfort zone.

kelvin71

21/12/2014 0630 - full marathon race

Summary:
Time: 3:08'53
Distance: 42.61km (as my watch data)
Pace: 4'27
AvgHR: 159 (82%)
MaxHR: 199 (103%)
Time in zone 2: 5'34
Time in zone 3a: 43'44
Time in zone 3b: 2:15'59

Breakdown per each 5km (as per race course mark):
22'04, avgHR 158 (81%), maxHR 167 (86%),
21'43, avgHR 164 (85%), maxHR 167 (86%),
22'00, avgHR 163 (84%), maxHR 166 (86%),
21'50, avgHR 161 (83%), maxHR 164 (85%),
22'03, avgHR 159 (82%), maxHR 161 (83%),
25'04, avgHR 159 (82%), maxHR 161 (83%),
21'35, avgHR 159 (82%), maxHR 166 (86%),
22'41, avgHR 157 (81%), maxHR 199 (103%),
rest distance: 9'49, avgHR 150 (77%), maxHR 167 (86%)

下續...

kelvin71

回vcbid：全馬唔駛上梅子林，慳水慳力好多。而那個maxHR 199，相信是誤讀，因為我都冇盡力爆衝。

kelvin71

21/12/2014 0630 - full marathon race

（上續...不知是字數關係，還是排版出錯，現補回全段賽後感）

柴娃娃的和幾個朋友報了團體賽，就此多了一個跑全馬的機會。

是日原定搭頭班車到大水坑，可惜改不了遲到的習慣，遲了一班車，但總算在大概0610到達行李寄存點。但工作人員不斷'呼籲'選手盡快上線，就此我跳過了一貫的拉筋熱身、賽前小解，連錶setting也忘記了。

原來算是早上線，或者說，大家都沒有刻意霸頭位等出發，所以我也企得較前，而遲來者還能繼續攝入更前排。起跑時出奇地順輰，沒有爭路、擠迫，可以跑回自己速度，所以一早開了個較快而舒服的步速。原本想5km做auto-lap，現在只能手動，根據賽道上的指示牌。

頭25km表現勝預期，可以慢慢地超前，由第一個轉折點身處20位，直至到大埔水陸墟升至15位，而到達自己平時練習的地方，更加是得心應手。但全馬比賽，去到這個位置，卻最見真章：頭段有得追，尾段靠自己--基本上很難再超前，而尾隨的也很難從後趕上，可以說是誰能堅持到底了，除非有狀況：跑爆/抽筋/內急，位置才會變更。

這次到我遇上狀況：在大王廟對出較窄位置，迎面遇上兩個平排跑手，一個靠左一個靠右，我側身打算從中穿過，但他們全無閃避之意，我先撞上在我右面的那個，我像波子般彈去左面那位，和他完全撞上，那刻，真氣泄了...同時也給一位跑手超前了，那刻想吊車尾卻也不能。

那個5km分段時間是最差的，足足慢了3分鐘。之後學精了，接著迎面遇到半馬大軍，我離遠已大叫要睇路，甚至跑落單車徑避開人群。

最後於馬鞍山長廊遇上10km選手，由於多屬慢跑者，只需跑自己便可。在最後一個轉折點，和前者（就是那個！）大概保持300米距離，看看時間也算達標，所以並沒有加速追趕而完成個人第四隻馬。

起身一個飯盒，賽前15分鐘1包gel，途中3包：13km，25km，36km；兩粒鹽丸：18km，30km；最後3km，每公里各一粒得力素；這次補給份量十足。

最後得知組別名次應該是第七，輸了不足兩分鐘，我想，如果我早知和獎項相距如此近，我會放手全力一搏的。畢竟，第一個獎項的虛榮感人皆有之。

kelvin71

kelvin71 發表於 2014-12-19 14:26
18/12/2014 2130 - tempo

Warmup:

回runrun兄: 相信一般taper week, 並不會建議有這課tempo 的,只是當初我一心打算將這比賽設定為其中一課長課來準備渣馬,所以才沒有為這次比賽預備任何taper課.

kelvin71

恢復跑

比賽過後,在星期二及星期四分別進行了35分鐘及45分鐘的恢復跑,確保無傷無痛,疲勞全消,星期日重回訓練課程.

p.s. 出左official result,真係梗頸七,原來在最後一個check point相距只有幾十秒...
又係時候收拾心情再戰下回.

kelvin71

29/12/2014 2300 - SLR @60min

Time: 60'24
Distance: 12.10km
Pace: 5'00
AvgHR: 147 (76%)
MaxHR: 165 (85%)
Time in zone 2: 17'34
Time in zone 3a: 21'45
Time in zone 3b: 14'56

Breakdown per each 5min split:
1st: 0.84km, 5'53min/km, avgHR 105 (54%), maxHR: 119 (61%),
2nd: 1.00km, 5'00min/km, avgHR 130 (67%), maxHR: 140 (72%),
3rd: 1.15km, 4'21min/km, avgHR 153 (79%), maxHR: 161 (83%),
4th: 0.81km, 6'07min/km, avgHR 141 (73%), maxHR: 161 (83%),
5th: 1.03km, 5'00min/km, avgHR 150 (77%), maxHR: 153 (79%),
6th: 1.17km, 4'15min/km, avgHR 161 (83%), maxHR: 164 (85%),
7th: 0.81km, 6'07min/km, avgHR 145 (75%), maxHR: 163 (84%),
8th: 1.03km, 4'50min/km, avgHR 153 (79%), maxHR: 157 (81%),
9th: 1.17km, 4'15min/km, avgHR 162 (84%), maxHR: 165 (85%),
10th: 0.83km, 6'00min/km, avgHR 147 (76%), maxHR: 165 (85%),
11th: 1.04km, 4'46min/km, avgHR 154 (79%), maxHR: 157 (81%),
12th: 1.15km, 4'19min/km, avgHR 161 (83%), maxHR: 164 (85%)

每逢年尾,工作忙得不可開交,現只能草草補回這個多星期的練習作紀錄.

是課SLR,全馬後首課重回正軌,這星期都會較為跟感覺跑,不會過度催谷自己.

kelvin71

30/12/2014 2115 - interval @ 5min (1min) x 8

Warmup:
- 23min jogging, including HR up to zone 3b
- 1min fast/1min slow x 4
- water and toilet break
- start main set

Interval:
1.28km, avgHR 154 (79%), maxHR 164 (85%), 3'54 pace
1.28km, avgHR 162 (84%), maxHR 168 (87%), 3'54 pace
1.26km, avgHR 163 (84%), maxHR 168 (87%), 3'58 pace
1.24km, avgHR 161 (83%), maxHR 169 (87%), 4'02 pace
1.23km, avgHR 160 (82%), maxHR 168 (87%), 4'02 pace
1.25km, avgHR 159 (82%), maxHR 167 (86%), 4'01 pace
retired

是夜速度課,心跳仍處於低水,離目標還有一段距離.
五分鐘的Interval比以往的1km的確較辛苦,休息時間也慢慢增加至90秒.
但左腳分別於第五轉及第六轉有反應,提早鳴金收兵.

kelvin71

01/01/2015 2230 - long run @120min

Time: 120'01
Distance: 21.74km
Pace: 5'30
Avg hr: 137 (71%)
Max hr: 154 (80%)
Time in zone 2: 83'54
Time in zone 3a: 21'19
Ascent: 870m
Descent: 850m

1st half: 10.63km
Time: 60'
Pace: 5'40
Avg hr: 130 (67%)
Max hr: 145 (75%)

2nd half: 11.11km
Time: 60'01
Pace: 5'24
Avg hr: 143 (74%)
Max hr: 154 (80%)

是夜長課二小時.
在下半段,心跳只在上斜時逹標,其餘時間似乎過於輕鬆.
還是放自己多幾天輕鬆.

kelvin71

03/01/2015 1300 - RR

Time: 50min
Distance: 8.9km
Pace: 5'36
HR info: wrong data (avg 71%, max 104%)

爭取時間,再度於午飯時間練習.
但全程沒流汗下,心跳數據完全不可靠.

kelvin71

05/01/2015 2130 - tempo @ 30min

Warmup:
- 20min jogging, slowly push to HR up to 81%
- 1min fast/1min slow x 4
- running drills
- water and toilet break
- start main set

Tempo:
Time: 30min
Distance: 7.2km
Pace: 4'10
AvgHR: 166 (86%)
MaxHR: 171 (88%)
Time in zone 4a: 6'47
Breakdown per each km (from auto-lap):
4'04.8, avgHR 151 (78%), maxHR 164 (85%),
4'06.0, avgHR 167 (86%), maxHR 169 (87%),
4'06.2, avgHR 170 (88%), maxHR 170 (88%),
4'10.4, avgHR 170 (88%), maxHR 171 (88%),
4'12.8, avgHR 169 (87%), maxHR 170 (88%),
4'15.0, avgHR 168 (87%), maxHR 170 (88%),
4'13.6, avgHR 168 (87%), maxHR 168 (87%),
rest 51.1: 530m, avgHR 167 (86%), maxHR 168 (87%)

說好了的40分鐘,再度自行調節,30分鐘便收腳.
感覺上這課像樣了,可惜心跳/腳力到最後不能維持下去.
但至少,心率總算有幾分鐘達標了.

kelvin71

09/01/2015 2130 @ Interval

Warmup:
- 20min jogging, including HR up to 81%
- 1min fast/1 min slow x 4
- water and toilet break
- start main set

Interval:
5 min, 1.28km, avgHR 157 (81%), maxHR 169 (87%), 3'52 pace
5 min, 1.25km, avgHR 166 (86%), maxHR 172 (89%), 4'00 pace
4 min, 1.01km, avgHR 162 (84%), maxHR 195 (101%), 3'58 pace
4 min, 1.00km, avgHR 160 (82%), maxHR 171 (88%), 4'00 pace
4 min, 1.01km, avgHR 162 (84%), maxHR 171 (88%), 3'58 pace
4 min, 1.01km, avgHR 163 (84%), maxHR 185 (95%), 3'58 pace

懶惰的我,現在又一次過更新這十日來的訓練.

是晚走interval,可惜還未適應這個5:1比率,第二個後極奇辛苦,於是毅然轉走4分鐘,間休也慢慢增至90秒,總算完成預算的六組.

已忘記了之前練10km時衝圈的拼勁了.

kelvin71

11/01/2015 2130 - long run @135min

Time: 135'01
Distance: 25.25km
Pace: 5'21
Avg hr: 146 (75%)
Max hr: 198 (102%) - wrong data
Time in zone 2: 57'09
Time in zone 3a: 49'16
Ascent: 1000m
Descent: 935m

1st half: 12.47km
Time: 67'
Pace: 5'21
Avg hr: 142 (73%)
Max hr: 186 (96%) - wrong data

2nd half: 12.77km
Time: 68'
Pace: 5'19
Avg hr: 149 (77%)
Max hr: 198 (102%) - wrong data

渣馬前最後一長課.如常的補給,雖然未回最高狀態,但起碼有心有力.

接著要為比賽做些心理調整.

kelvin71

15/1/2015 2130 - tempo @ 30min

Warmup:
- 20min jogging, slowly push to HR up to 81%
- 1min fast/1min slow x 4
- running drills
- water and toilet break
- start main set

Tempo:
Time: 30'05
Distance: 7.04km
Pace: 4'15
AvgHR: 150 (77%) ?!
MaxHR: 201 (104%) ?!

Breakdown per each km (from auto-lap):
4'22.2, avgHR 127 (65%), maxHR 158 (81%),
4'09.8, avgHR 159 (82%), maxHR 164 (85%),
4'13.2, avgHR 154 (79%), maxHR 167 (86%),
4'22.8, avgHR 160 (82%), maxHR 201 (104%),
4'17.8, avgHR 152 (78%), maxHR 189 (97%),
4'17.7, avgHR 145 (72%), maxHR 194 (100%),
4'12.1, avgHR 154 (79%), maxHR 185 (95%)

近幾個星期極其忙碌,一周只可抽四晚做訓練.若遇上下雨/其他突發,情況就更差.
惟有安慰自己:近排睡眠/休息不足,就當作是補補吧.

是晚逆風下跑,熱身後肚痛難當,一輪暴走下放低幾斤.
心跳帶問題情況惡化,似乎要在比賽前買條新的了.

依舊保持著於track work下的低沈,tempo 走4'15-4'20? 很難想像全馬開4'24...

kelvin71

16/01/2015 2300 - SLR @70min

Time: 70'10
Distance: 14.30km
Pace: 4'55
AvgHR: 143 (74%)
MaxHR: 210 (108%) - wrong data
Time in zone 2: 20'20
Time in zone 3a: 18'02
Time in zone 3b: 11'11

Breakdown per each 5min split:
1st: 0.82km, 6'04min/km, avgHR 131 (68%), maxHR: 180 (93%),
2nd: 1.06km, 4'44min/km, avgHR 136 (70%), maxHR: 161 (83%),
3rd: 1.20km, 4'08min/km, avgHR 146 (75%), maxHR: 167 (86%),
4th: 0.81km, 6'07min/km, avgHR 145 (75%), maxHR: 161 (83%),
5th: 1.05km, 4'44min/km, avgHR 156 (80%), maxHR: 160 (82%),
6th: 1.22km, 4'03min/km, avgHR 145 (75%), maxHR: 200 (103%),
7th: 0.84km, 5'53min/km, avgHR 123 (63%), maxHR: 169 (87%),
8th: 1.04km, 4'46min/km, avgHR 139 (72%), maxHR: 166 (86%),
9th: 1.20km, 4'10min/km, avgHR 141 (73%), maxHR: 210 (108%),
10th: 0.85km, 5'50min/km, avgHR 103 (53%), maxHR: 155 (80%),
11th: 1.06km, 4'41min/km, avgHR 145 (75%), maxHR: 185 (95%),
12th: 1.22km, 4'05min/km, avgHR 169 (87%), maxHR: 209 (108%),
13th: 0.82km, 6'04min/km, avgHR 156 (80%), maxHR: 201 (104%),
14th: 1.04km, 4'48min/km, avgHR 165 (85%), maxHR: 208 (107%)

心跳帶有問題,數據由始至終完全唔可靠,整課也是跟感覺跑.
每zone大概走75%,80%,85%.

上力的一課,接著一星期要維持下去.

kelvin71

18/01/2015 2130 - interval @ 5min (1min) x 4

Warmup:
- 20min jogging, including HR up to 81%
- 1min fast/1 min slow x 4
- running drills
- water and toilet break
- start main set

Interval:
1.28km, avgHR 159 (82%), maxHR 169 (87%), 3'54 pace
1.29km, avgHR 166 (86%), maxHR 173 (89%), 3'52 pace
1.29km, avgHR 168 (87%), maxHR 174 (90%), 3'52 pace
1.29km, avgHR 167 (86%), maxHR 173 (89%), 3'52 pace

進入taper,心態要保持強勢,第一課達標.

這也是近幾課interval走得最像樣的一課,可能只走四轉也是其一因素吧.

kelvin71

20/01/2015 1300 - SLR @45min

Time: 45'09
Distance: 9.52km
Pace: 4'44
AvgHR: 151 (78%)
MaxHR: 166 (87%)
Time in zone 2: 9'48
Time in zone 3a: 15'18
Time in zone 3b: 16'18

Breakdown per each 5min split:
1st: 0.91km, 5'27min/km, avgHR 116 (60%), maxHR: 131 (68%),
2nd: 1.12km, 4'29min/km, avgHR 147 (76%), maxHR: 154 (79%),
3rd: 1.22km, 4'05min/km, avgHR 161 (83%), maxHR: 165 (85%),
4th: 0.83km, 6'00min/km, avgHR 148 (76%), maxHR: 165 (85%),
5th: 1.08km, 4'41min/km, avgHR 155 (80%), maxHR: 158 (81%),
6th: 1.25km, 4'00min/km, avgHR 165 (85%), maxHR: 168 (87%),
7th: 0.83km, 6'00min/km, avgHR 149 (77%), maxHR: 167 (86%),
8th: 1.04km, 4'48min/km, avgHR 156 (80%), maxHR: 160 (82%),
9th: 1.20km, 4'08min/km, avgHR 164 (85%), maxHR: 167 (86%)

掟起心肝走去買條心跳帶,一換之下,靚靚數據番晒黎.
每區時間平均,延續強勢,滿意的一課.

kelvin71

22/01/2015 0615 - RR @30min

Time: 30min
Distance: 5.31km
AvgHR 135 (70%)
MaxHR 142 (73%)
Pace 5'40

開始早睡早起早跑步,調節身體時鐘.
今日0600,明天0530,星期六0500...星期日0400!

kelvin71

23/01/2015 0600 - RR @30min

Time: 30min
Distance: N/A
AvgHR 133 (69%)
MaxHR 140 (72%)

昨晚夜瞓,是日遲了起身.
最後一課,做幾個短衝刺收工.

各位,記住食飽啲,安心上路!

kelvin71

25/01/2015 0610 Race day - SCM 2015

Summary:
Time: 3:19
AvgHR: 155 (80%)
MaxHR: 166 (86%)
Time in zone 2: 5'52
Time in zone 3a: 2:11'25
Time in zone 3b: 1:03'10

Breakdown per each 5km (as per race course mark):
23'30, avgHR 157 (81%), maxHR 165 (85%),
24'15, avgHR 162 (84%), maxHR 166 (86%),
21'04, avgHR 160 (82%), maxHR 163 (84%),
25'05, avgHR 158 (81%), maxHR 161 (83%),
22'17, avgHR 158 (80%), maxHR 160 (82%),
24'04, avgHR 153 (79%), maxHR 156 (80%),
23'48, avgHR 151 (78%), maxHR 156 (80%),
26'00, avgHR 150 (77%), maxHR 155 (80%),
rest distance: 10'29, avgHR 151 (78%), maxHR 158 (81%)

以目標時間下限完成比賽，有些失望，有些失落。

今年沒資格入優先起跑區，故比往年早到達，去完廁所，寄了行李便上線等候，排得不算後，但開賽後仍要一分鐘才過起點。

超多人，頭2km完全要跟人跑，不順，但最要命的，是出三號幹線後開始內急，最後在7km附近，昂船州大橋前處理掉。

今早濕度非常高，儘管步速較上次慢，但心率屬偏高，而且感覺是氣促的；5km的split time 一看，心已一沉，相信PB無望，只盼時間不要太差。

前段不敢開得快，到落斜時就出事：完全跑唔起，追唔到時間，最後比舊年慢了接近4分鐘。

除了天氣因素，我想還有其他原因：
- 休息不足：雖然賽前幾日早起以適應比賽時間，但不能同步相對提早上床時間，變相每日瞓少了
- 五星期前跑了個全馬，唔多唔少都有影響
- 水站power gel由小包轉左用紙杯，以往可以邊跑邊飲，今日每個水站都要停低飲完才再上路，好影響節奏

今年感覺上斜力量加強了，跑上斜以至西隧比以往輕鬆，但就是平路以及落斜的速度發揮不出來；其實在最近兩次long run都有此跡象，那時都沒有放上心，現在卻是後知後覺。