|
LR @80min - 3/9/2016 1230 (Treadmills)
Time: 1:20'10
AvgHR: 151 (78%)
MaxHR: 172 (89%)
Breakdown:
Warm up: 10min, avgHR 120 (62%), maxHR 133 (69%), 6'00 pace
(5min @zone 2, 5min @zone 3b, 5min @zone 4a) x 4:
- set 1:
zone 2: avgHR 132 (68%), maxHR 134 (69%), 6'00 pace
zone 3b: avgHR 150 (77%), maxHR 157 (81%), 4'30 pace
zone 4a: avgHR 161 (83%), maxHR 165 (85%), 4'15 pace
- set 2:
zone 2: avgHR 152 (78%), maxHR 165 (85%), 6'00 pace
zone 3b: avgHR 159 (82%), maxHR 164 (85%), 4'30 pace
zone 4a: avgHR 168 (87%), maxHR 170 (88%), 4'15 pace
- set 3:
zone 2: avgHR 144 (74%), maxHR 170 (88%), 6'00 pace
zone 3b: avgHR 159 (82%), maxHR 163 (84%), 4'30 pace
zone 4a: avgHR 166 (86%), maxHR 169 (87%), 4'15 pace
- set 4:
zone 2: avgHR 153 (79%), maxHR 169 (87%), 6'00 pace
zone 3b: avgHR 160 (82%), maxHR 164 (85%), 4'30 pace
zone 4a: avgHR 167 (86%), maxHR 170 (88%), 4'15 pace
RR @5min, avgHR 155 (80%), maxHR 170 (88%), 6'30 pace
tempo @5min, avgHR 167 (86%), maxHR 172 (89%), 4'00 pace
- Lunch time 做,幾趕下,頭尾各cut 短5min
- 下次要試下跑番街 |
|