我的訓練日誌 - 隨心而跑

kelvin71

斷斷續續跑了十年... 初時純粹是為身體健康而跑,所以太熱唔跑,太凍唔跑,太曬唔跑,落雨唔跑,打風唔跑...一年只會跑兩/三個月.

直至前年年尾開始恒常跑步起來,每周總會有三/四天跑,亦開始參加了一些賽事.

藉著2013渣馬的完結,在此記下我的訓練日誌,分享我的點滴,也可作一些交流.

之前的較為雜亂無章,所以不作陳述;日誌會由17/3 的訓練開始.

多謝各位賜教.

kelvin71

24/10/2014 2230 - RR

Time: 110min
Distance: 19.86km
AvgHR 138 (71%)
MaxHR 146 (75%)
Pace 5'33

長RR課。
如此長度，最後十分鐘開始見肚餓，似乎舊年剩下的gel係時候派上用場。

kelvin71

05/08/2014 2145 - speed repeat

Warmup:
- 5km RR: 27'05, avgHR 136 (70%), maxHR 146 (75%), pace 5'25

Details of 8 sets speed repeat:
39.1, avgHR 145 (75%), maxHR 162 (84%), 240m, walk + rest total 3'30,
41.1, avgHR 148 (76%), maxHR 165 (85%), 250m, walk + rest total 4'00,
42.6, avgHR 149 (77%), maxHR 164 (85%), 250m, walk + rest total 4'01,
43.4, avgHR 148 (76%), maxHR 163 (84%), 250m, walk + rest total 4'04,
43.2, avgHR 150 (77%), maxHR 163 (84%), 250m, walk + rest total 3'42,
43.9, avgHR 151 (78%), maxHR 163 (84%), 250m, walk + rest total 3'52,
43.6, avgHR 151 (78%), maxHR 166 (86%), 250m, walk + rest total 2'50,
43.8, avgHR 151 (78%), maxHR 164 (85%), 250m

冲冲的做完一課speed repeat，時間關係，最後數回不得不縮短休息時間，可幸還能順利完成。

感覺是肌肉強化了，這兩星期的苦幹現在收成中，更難得的是每當完成一堂強課，心理紮實了很多。

需知道，中途要放棄的話，會有數之不盡的藉口：熱、濕、焗、唔夠時間、攰、回唔切氣⋯能夠逐一擊破，可能是這課最大得著。

kelvin71

Speed repeat @100m x 7 - 31/7/2016 1730 (Sports Ground)

Warm up: 15min RR, 10min drills

Core 100m: 15.2s, 15.6s, 16s, 15.9s, 16.2s, 16.6s, 16.2s (rest around 2'30)

自己計時總有些誤差...誤差到以為自己跑左8個...
好耐冇衝過短途,衝到死死下

kelvin71

vcbid 發表於 2013-7-8 16:02
師兄係咪肌肉疲勞, 力不從心? INTERVAL心率重低過TEMPO

我都覺得好奇怪...或者噙日跑完19KM,未抖夠...

kelvin71

Interval @1km x 4 (1min rest) - 30/9/2016 1300 (Jogging Trail)

Warm up: 12min RR, 10min drills

Core 1km: 3'55, 4'00, 3'57, retired

- time trial 前最後一課
- 跑完三個已經好喘
- 都係見好就收

kelvin71

RR @45min - 28/9/2016 1300 (jogging trails)

Time: 44'24
AvgHR: 140 (72%)
MaxHR: 147 (76%)
Distance: 8.28km
Pace: 5'20

- 感覺跑
- 少了控制,有啲放肆

kelvin71

Tempo @5km - 27/9/2016 1300 (Treadmills)

warmup: 10min RR, 10min drills

Core
Time: 20'50
AvgHR: 161 (83%)
MaxHR: 174 (90%)
Pace: 4'10

- time trial 前tempo最後整合,來一課5km
- 全程均速
- 雖然到尾1km 先入到zone,但最後亦有超標
- 似乎呢個速度,有啲大貪

kelvin71

Interval @400m x 20 (1min rest) - 25/9/2016 1700 (Sports ground)

Warm up: 10min RR, 10min drills

Core 400m x 5 (1min rest), 400m jog, 400m x 5 (1min rest), 400m jog, 400m x 5 (1min rest), 400m jog, 400m x 5 (1min rest):, 400m jog, 1km tempo:

1'25.5, 1'26, 1'26.9, 1'27.6, 1'27.3, 3'13 (jog), 1'28.2, 1'25, 1'27, 1'26.9, 1'28.8, 3'42 (jog), 1'29.5, 1'26.6, 1'28.6, 1'28.3, 1'29.2, 3'56 (jog), 1'28, 1'28.7, 1'28.1, 1'28.3, 1'28.8, 3'26 (jog), 1'38.5 (400m tempo retired)

- 沿用之前個pacing,1'28為中軸
- 頭10個都幾輕鬆,最後100m 見有時間仲收步
- 可能係咁,心率一直衝唔上
- 但尾5個見吃力,臨尾要追時間
- 所以開頭唔收步,最後未必頂得晒20個
- 但1km tempo 就真係頂唔晒,400m 打柴, over heat, 再者小腿有些微反應,無謂搏
- 今課要專心的做,所以唔俾跟班陪跑

kelvin71

Spinning @100rpm/90rpm/80rpm/70rpm x 5min (1min rest), [50rpm x 1min/100rpm x 1min] x1 - 23/9/2016 1245

Warmup:
- 5min 100rpm @level 6, avgHR: 101 (52%), maxHR: 119 (61%)
- 1min single leg pedal 80rpm x 4 @level 6, avgHR: 114 (59%), maxHR: 122 (63%)

Core:
- 100rpm @ level 8, avgHR: 135 (70%), maxHR: 149 (77%)
- 90rpm @ level 10, avgHR: 144 (74%), maxHR: 156 (80%)
- 80rpm @ level 12, avgHR: 138 (71%), maxHR: 148 (76%)
- 70rpm @ level 14, avgHR: 141 (73%), maxHR: 153 (79%)

- 2min: 50rpm x 1min, 100rpm x 1min @ level 18, 7, avgHR: 129 (66%), maxHR: 133 (69%) - retired

- 似乎,問題係唔夠休息...不經不覺連train 5日
- 雙腳明顯有疲態
- 轉做重/輕腳時,一轉輕腳就出事,左小腳作老抽,頂左一分鐘肌肉放鬆唔到,提早收工
- 拉筋時痛到呢...

kelvin71

LR @80min - 23/9/2016 2130 (Jogging Trail)

Time: 1:21'28
AvgHR: 150 (77%)
MaxHR: 172 (89%)

Breakdown:

Warm up: 15min, avgHR 125 (64%), maxHR 138 (71%), 5'53 pace

(5min @zone 2, 5min @zone 3b, 5min @zone 4a) x 4:
- set 1:
  zone 2: avgHR 139 (72%), maxHR 141 (73%), 5'53 pace
  zone 3b: avgHR 156 (80%), maxHR 160 (82%), 4'33 pace
  zone 4a: avgHR 165 (85%), maxHR 169 (87%), 4'12 pace
- set 2:
  zone 2: avgHR 150 (77%), maxHR 168 (87%), 6'54 pace
  zone 3b: avgHR 161 (83%), maxHR 166 (86%), 4'37 pace
  zone 4a: avgHR 169 (87%), maxHR 171 (88%), 4'23 pace
- set 3:
  zone 2: avgHR 146 (75%), maxHR 170 (88%), 7'36 pace
  zone 3b: avgHR 158 (81%), maxHR 161 (83%), 5'00 pace
  zone 4a: avgHR 166 (86%), maxHR 171 (88%), 4'25 pace
- set 4:
  zone 2: avgHR 148 (76%), maxHR 170 (88%), 7'48 pace
  zone 3b: avgHR 160 (82%), maxHR 164 (85%), 4'58 pace
  zone 4a: avgHR 167 (86%), maxHR 172 (89%), 4'25 pace

RR @5min, avgHR 145 (75%), maxHR 171 (88%), 8'27 pace

- 一轉跑街,即刻出事
- 掌握唔到個步速,亂晒籠
- 天氣,起伏路線都可以係藉口
- 但似乎最大問題係心理
- 最後10min tempo 跑唔起,retire 左
- 跑機太密,冇左個pace lead住就死火...又或者,機個pace 準確度成疑

kelvin71

RR @45min - 21/9/2016 1300 (jogging trails)

Time: 43'50
AvgHR: 133 (69%)
MaxHR: 142 (73%)
Distance: 7.29km
Pace: 6'00

- 好天氣,就係時候用RR來適應溫差
- 心率控制得宜,感覺尤勝駕馭高速

kelvin71

Tempo @4km, 4km (2min rest) - 20/9/2016 1300 (Treadmills)

warmup: 10min RR, 10min drills

Core
1st 4km:
Time: 16'40
AvgHR: 156 (80%)
MaxHR: 168 (87%)
Pace: 4'10 (4'13 -> 4'06)

2nd 4km:
Time: 16'30
AvgHR: 164 (85%)
MaxHR: 169 (87%)
Pace: 4'07 (4'11 -> 4'04)

- 係時候做整合,走兩個4km
- 速度都略有加快,由4'13做起,每1km心率未達標就提速
- 最後1km走到4'04pace,都未入到zone,但相信一出室外就另外一個世界
- 所以先走慣這個速度還是上策

kelvin71

Interval @400m x 15 (1min rest), 1km tempo - 19/9/2016 1245 (Treadmills)

Warm up: 10min RR, 10min drills

Core 400m x 5 (1min rest), 400m jog, 400m x 5 (1min rest), 400m jog, 400m x 5 (1min rest), 400m jog, 1km tempo:
run: 1'28 -> 1'26
jog: 3'
tempo: 4'00

- 開學後的周末總是繁忙的,又連休兩日
- 沒有膽量烈陽下做interval,乖乖的留在室內跑機
- 心率未有耐逹標,但超過這個速度又有點脫離現實
- 最後tempo也是走特定速度,保守些算吧

kelvin71

LR @85min - 16/9/2016 1230 (Treadmills)

Time: 1:25'01
AvgHR: 153 (79%)
MaxHR: 176 (91%)

Breakdown:

Warm up: 10min, avgHR 121 (62%), maxHR 134 (69%), 6'00 pace

(5min @zone 2, 5min @zone 3b, 5min @zone 4a) x 4:
- set 1:
  zone 2: avgHR 134 (69%), maxHR 139 (72%), 6'00 pace
  zone 3b: avgHR 151 (78%), maxHR 157 (81%), 4'24 pace
  zone 4a: avgHR 162 (84%), maxHR 166 (86%), 4'10 pace
- set 2:
  zone 2: avgHR 151 (78%), maxHR 166 (86%), 6'15 pace
  zone 3b: avgHR 159 (82%), maxHR 165 (85%), 4'24 pace
  zone 4a: avgHR 168 (87%), maxHR 169 (87%), 4'10 pace
- set 3:
  zone 2: avgHR 146 (75%), maxHR 169 (87%), 6'30 pace
  zone 3b: avgHR 159 (82%), maxHR 164 (85%), 4'24 pace
  zone 4a: avgHR 166 (86%), maxHR 168 (87%), 4'10 pace
- set 4:
  zone 2: avgHR 151 (78%), maxHR 168 (87%), 6'45 pace
  zone 3b: avgHR 159 (82%), maxHR 164 (85%), 4'24 pace
  zone 4a: avgHR 167 (86%), maxHR 170 (88%), 4'08 pace

RR @5min, avgHR 152 (78%), maxHR 170 (88%), 7'00 pace

tempo @10min, avgHR 168 (87%), maxHR 176 (91%), 4'00 pace

- 都係Lunch time 做...上個禮拜夜晚搵唔到時間,仲要skip埋呢課
- cycle 接近尾聲,試少少提速,z3b/4a 加, z2就慢慢減
- 最後的tempo 用4'速會乾塘,最後兩分鐘係頂硬上

kelvin71

Spinning @100rpm/90rpm/80rpm/70rpm x 5min (1min rest), [50rpm x 1min/100rpm x 1min] x10 - 14/9/2016 1245

Warmup:
- 5min 100rpm @level 6, avgHR: 104 (54%), maxHR: 122 (63%)
- 1min single leg pedal 80rpm x 4 @level 6, avgHR: 119 (61%), maxHR: 127 (65%)

Core:
- 100rpm @ level 8, avgHR: 143 (74%), maxHR: 156 (80%)
- 90rpm @ level 10, avgHR: 151 (78%), maxHR: 160 (82%)
- 80rpm @ level 12, avgHR: 152 (78%), maxHR: 161 (83%)
- 70rpm @ level 14, avgHR: 153 (79%), maxHR: 161 (83%)

- 20min: 50rpm x 1min, 100rpm x 1min @ level 18, 7, avgHR: 140 (72%), maxHR: 147 (76%)

cool down: 5min easy spin

- 既然上力中,阻力全面+1
- 還好能夠應付
- 惟重腳需較長時間提速

kelvin71

RR @40min - 13/9/2016 1300 (jogging trails)

Time: 42'18
AvgHR: 138 (71%)
MaxHR: 148 (76%)
Distance: 7.1km
Pace: 5'57

- 留在室內太久,係時候出去走走
- 的起心肝,同太陽玩下遊戲
- 最後唔覺唔覺都係超左標
-

kelvin71

Tempo @3km, 3km, 2km (2min rest) - 12/9/2016 1300 (Treadmills)

warmup: 10min RR, 10min drills

Core
1st 3km:
Time: 12'41
AvgHR: 155 (80%)
MaxHR: 165 (85%)
Pace: 4'14 (4'15 -> 4'11)

2nd 3km:
Time: 12'33
AvgHR: 164 (85%)
MaxHR: 171 (88%)
Pace: 4'11 (4'13 -> 4'08)

3rd 2km:
Time: 8'18
AvgHR: 166 (86%)
MaxHR: 171 (88%)
Pace: 4'09 (4'11 -> 4'06)

- 由4'15做起,每1km心率未達標就提速
- 一出太陽,室內氣溫完全唔同晒
- 都算係唔錯的一課

kelvin71

Interval @400m x 12 (1min rest), 1km tempo - 9/9/2016 1245 (Treadmills)

Warm up: 10min RR, 10min drills

Core 400m x 6 (1min rest), 400m jog, 400m x 6 (1min rest), 400m jog, 1km tempo:
run: 1'28 -> 1'26
jog: 3'
tempo: 3'45

- 朝早仲好天氣,到1100先落雨,打亂晒計畫
- 惟有留番室內跑機
- 不停轉速度,實際間休會長過1',實際跑亦會長過400m,而中間更加有一段加速位作buffer,所以心率都唔到位
- 純保持住之前pacing 算數,橫掂再加速,下次落場跑唔番都係冇乜意思
- 最後1km tempo 有啲大貪,尾200感吃力,如果一開始走4分速,應該會更貼現實

kelvin71

Spinning @100rpm/90rpm/80rpm/70rpm x 5min (1min rest), [50rpm x 1min/100rpm x 1min] x10 - 7/9/2016 1245

Warmup:
- 5min 100rpm @level 5, avgHR: 99 (51%), maxHR: 117 (60%)
- 1min single leg pedal 80rpm x 4 @level 5, avgHR: 118 (61%), maxHR: 127 (65%)

Core:
- 100rpm @ level 7, avgHR: 137 (71%), maxHR: 148 (76%)
- 90rpm @ level 9 -> 10, avgHR: 143 (74%), maxHR: 159 (79%)
- 80rpm @ level 11 -> 12, avgHR: 146 (75%), maxHR: 156 (80%)
- 70rpm @ level 13 -> 14, avgHR: 147 (76%), maxHR: 156 (80%)

- 20min: 50rpm x 1min, 100rpm x 1min @ level 17, 6 (5 set), level 18, 7 (5 set), avgHR: 136 (70%), maxHR: 142 (73%)

cool down: 5min easy spin

- 又一上力例証
- 全程心率低水,但近日多強課,所以只保守地加阻
- 惟後段重腳不太穩,轉數有較大落差

kelvin71

Tempo @2km x 4 (2min rest) - 6/9/2016 1300 (Treadmills)

warmup: 10min RR, 10min drills

Core
1st 2km:
Time: 8'29
AvgHR: 152 (78%)
MaxHR: 163 (84%)
Pace: 4'14 (4'15 -> 4'13)

2nd 2km:
Time: 8'24
AvgHR: 161 (83%)
MaxHR: 169 (87%)
Pace: 4'12 (4'13 -> 4'11)

3rd 2km:
Time: 8'18
AvgHR: 165 (85%)
MaxHR: 170 (88%)
Pace: 4'09 (4'11 -> 4'08)

4th 2km:
Time: 8'13
AvgHR: 167 (86%)
MaxHR: 172 (89%)
Pace: 4'07 (4'08 -> 4'06)

由4'15做起,半程心率未達標就提速
很滿意的一課,可能是個鼻通了,可能是開始上力了,也可能是室內温度降低了

kelvin71

little-fish 發表於 2016-9-5 23:35
hi

魚兄,你好!

little-fish

hi

kelvin71

Interval @400m x 10 (1min rest) - 4/9/2016 1700 (Sports ground)

Warm up: 10min RR, 15min drills

Core 400m x 5 (1min rest), 400m jog, 400m x 5 (1min rest):
1'27.9, 1'28.3, 1'28.9, 1'29.2, 1'28.7, 1'29.7, 1'27.2, 1'28, 1'28.6, 1'23.8

- 差啲唔記得做呢個記綠
- 原先諗住用4分速 (1'36) 跑,開快左又冇乜問題,就無刻意調整
- 時間關係,原本最後1km tempo 變左最後100m 爆上算數
- 跟班就只要佢做100m x 10, 頭5個300m jog 做間休,尾5個慢行回起點做間休,乾晒塘