我的訓練日誌 - 隨心而跑

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

vcbid 發表於 2013-7-8 16:58
嘩....睇真D
師兄你尋晚9點半跑長課19K, 今日正午1點已經做Interval 6X1K
十幾個鐘就做2課重訓, 想挑戰體 ...

冇辦法...

如果課長短過一個鐘,唔怕同太陽叔叔玩遊戲,我會揀返工食飯時間練... 星期六/日,只可以夜晚出動.

今個星期較緊,所以要咁安排.聽日來個休息日,玩YOGA.

kelvin71

vcbid 發表於 2013-7-8 22:12
師兄加油, 應該一個星期會比一個星期好, 睇師兄既日誌, 對於我呢D心率跑初學者, 真係獲益良多 ...

其實我只是比你們早多一個FM training...

但就可以肯定,我做到,大家也一定會做到!

kelvin71

vcbid 發表於 2013-7-9 10:54
之前就係睇到小魚師兄200磅都練到跑SUB45, 跟住再睇到師兄PACE 6分鐘既EASY RUN, 先令到我嘗試跟心率跑 ...

心率訓練中,魚兄比我更有經驗!

kelvin71

10/07/2013 1300 - 健身單車

Time: 35min
Avg HR: 137 (71%)
Max HR: 145 (75%)
Resistance Level: 3 (30min), 4 (5 min)
RPM: 108-113 (target at 110)
Time in zone 2: 32'23

小休一天後,繼續訓練.於尾段加大阻力也沒有超標.
下課可以嘗試尾段加快轉速.

kelvin71

11/07/2013 2130 - tempo run

Warm up: 12min jogging to 80% hr, 200m fast + 200m jog x 3

Time: 31'44
Avg HR: 168 (87%)
Max HR: 173 (89 %)
Pace: 4'32
Time in zone 4a: 21'18
Split: 4'30, 4'29, 4'28, 4'33, 4'34, 4'35, 4'35

新鞋落地，感覺良好。

但這課不是太理想，受場地所限，有小部分封了全線，所有人需在第九線穿過，形成樽頸地帶，所以途徑那裡，速度必受影響；而且前前後後總會人多，要快，就要在2-8線不停穿插。亦因在多線道遊走，gps應該不太準，這課實際應跑多了。

總結是，這課感覺ok，心跳ok，只是pacing略差。

kelvin71

12/07/2013 1300 - Semi Long Run

Time: 49'30
Distance: 9km
Avg HR: 155 (80%)
Max HR: 171 (88%)
Pace: 5'30
Time in zone 2: 10'28
Time in zone 3a: 15'56
Time in zone 3b: 19'34

這課做得不好,心跳失控了.
看來要認真編排一下,移走所有中午的練習.

kelvin71

little-fish 發表於 2013-7-13 17:13
是天氣太熱，定我預期目標太高，總覺近來冇進步，但睇師兄又好像差不多，點睇？ ...

天氣好大影響：晚上做SLR, zone 3b pacing around 4'20... 中午做，pacing可以差到得5'。

反而覺得最近一星期狀態差了，可能做得太多abs & core training，唔夠休息。

kelvin71

kelvin71 發表於 2013-7-12 15:16
12/07/2013 1300 - Semi Long Run

Time: 49'30

細康: 中午是跑室外的,大埔海濱至吐露港

kelvin71

15/07/2013 1300 - 健身單車

Time: 35min
Avg HR: 131 (68%)
Max HR: 144 (74%)
Resistance Level: 3
RPM: 108-117 (target at 110 and 115)
Time in zone 2: 28'47

昨晚大雨,毁了我一課LR,也令我間接得到連續兩天的休息,應該是近三個月來的首次.

所以這課也覺得特別輕鬆,心率數據也反映出來.

試了一節五分鐘的115rpm,覺得還可以,於是在尾段再來一段十分鐘的115rpm,應付得來,下堂可以提高目標轉速了.

kelvin71

16/07/2013 2130 - tempo run

Warm up: 10min jogging to 80% hr, 200m fast + 200m jog x 3

Time: 31'26
Distance: 7km
Avg HR: 169 (87%)
Max HR: 173 (89 %)
Pace: 4'30
Time in zone 4a: 18'44
Split: 4'30, 4'29, 4'30, 4'28, 4'30, 4'29, 4'30

運動場仍然維修中，今晚到另一場地練跑，但它有輕微上落斜，所以跑得一km快，一km慢，梅花間竹。

這課還是遲入zone，要差不多3km先到，始終要練均速，就要這樣。

kelvin71

17/07/2013 1300 - Semi Long Run

Time: 42'41
Distance: 4.97mile (around 8km)
Avg HR: 150 (77%)
Max HR: 166 (86%)
Pace: 5'20
Time in zone 2: 12'49
Time in zone 3a: 21'22
Time in zone 3b: 8'30

Breakdown per 0.621 mile (around 1km):
1st: 6'00, avg HR 135 (70%), max HR 142 (73%),
2nd: 5'04, avg HR 148 (76%), max HR 153 (79%),
3rd: 4'19, avg HR 160 (82%), max HR 165 (85%),
4th: 6'15, avg HR 149 (77%), max HR 165 (85%),
5th: 5'14, avg HR 152 (78%), max HR 157 (81%),
6th: 4'26, avg HR 161 (83%), max HR 165 (85%),
7th: 6'05, avg HR 150 (77%), max HR 166 (86%),
8th: 5'15, avg HR 153 (79%), max HR 157 (81%)

又係放飯先黎落大雨,焗住入GYM課跑機.
先跑0.5miles 做熱身,之後每隔0.621miles (大約1km) 就計lap攞數據.

對比上周,這課心跳控制做得像樣了,始終睇住心跳黎用機控制速度會易些,而且室內環境也較穩定,只是有時覺得空調不夠吧.

kelvin71

18/07/2013 2200 - long run @16km

Time: 1hr 28min 27sec
Distance: 16km
Pace: 5'30
Avg hr: 146 (75%)
Max hr: 158 (81%)
Time in zone 2: 43'40
Time in zone 3a: 42'56

1st half: 7.5km
Time: 44'50
Pace: 5'56
Avg hr: 139 (72%)
Max hr: 146 (75%)

2nd half: 8.5km
Time: 43'35
Pace: 5'08
Avg hr: 154 (79%)
Max hr: 158 (81%)

另一課不俗的長課，微涼的天氣幫了很大忙。

水站補給@ 5.5km, 11km (with power gel)

kelvin71

20/06/2013 2130 - interval run @ 1km x 6 (2)

Warm up: 12min jogging to 85% hr, 200m fast + 200m jog x 2

Breakdowns as follow:

1st km: 4'00, avgHR 163 (84%), maxHR 174 (90%), 2min rest,
2nd km: 3'59, avgHR 169 (87%), maxHR 178 (92%), 2min rest,
3rd km: 4'07, avgHR 170 (88%), maxHR 178 (92%), 2min rest,
4th km: 4'15, avgHR 171 (88%), maxHR 178 (92%), 2min rest,
5th km: 4'15, avgHR 170 (88%), maxHR 178 (92%), 2min rest,
6th km: 4'14, avgHR 170 (88%), maxHR 179 (92%)

Cool down: 1km RR

是課interval 表現理想，HR表現貼近要求，超標也只因場地所限（有兩段小斜坡）。

頭兩個放快了些，只因見有兩分鐘休，有些心雄所致。之後減速，保持著4'15的，尚算應付自如。

kelvin71

22/07/2013 1300 - Tempo Run @6km

Time: 26'00
Distance: 3.73miles (around 6km)
Pace: 4'20min/km
Avg HR: 168 (87%)
Max HR: 173 (89%)
Split on each 0.621mile (around 1km): 4'24, 4'22, 4'20, 4'18, 4'18, 4,18

又係臨出發先落雨,於是又係跑機.

優點:只要找到正確速度,往後全程的心率/PACING都會好穩定.
缺點: 始終又種"被帶著"跑的感覺,如果換到室外跑,未必可以保持均速到尾.

kelvin71

23/07/2013 1300 - 健身單車

Time: 35min
Avg HR: 132 (68%)
Max HR: 145 (75%)
Resistance Level: 3
RPM: 113-117 (target at 115)
Time in zone 2: 29'15

全程保持115rpm,算是輕鬆的一課.

kelvin71

26/07/2013 2230 - SLR

Time: 37'50
Distance: 7km
Avg HR: 148 (76%)
Max HR: 169 (87%)
Pace: 5'25
Time in zone 2: 13'33
Time in zone 3a: 13'09
Time in zone 3b: 9'11

Breakdown per km:
1st: 5'34, avg HR 129 (66%), max HR 143 (74%),
2nd: 4'58, avg HR 151 (78%), max HR 157 (81%),
3rd: 4'35, avg HR 161 (83%), max HR 167 (86%),
4th: 6'14, avg HR 146 (75%), max HR 167 (86%),
5th: 5'12, avg HR 151 (78%), max HR 156 (80%),
6th: 4'33, avg HR 163 (84%), max HR 169 (87%),
7th: 6'24, avg HR 146 (75%), max HR 166 (86%)

這星期時間緊迫，long run一定要skip，希望星期日可以抽空做interval。

kelvin71

28/07/2012 0830 - Interval @ 6x1km (3)  

Warm up: 12min jogging to hr 85%, 200m fast/200m slow x 3

Breakdown per km:
1st: 3'57, avg HR 166 (86%), max HR 174 (90%),
2nd: 4'09, avg HR 167 (86%), max HR 178 (92%),
3rd: 4'09, avg HR 169 (87%), max HR 179 (92%),
4th: 4'10, avg HR 146 (75%), max HR 167 (86%),
5th: 4'06, avg HR 171 (88%), max HR 180 (93%),
6th: 4'02, avg HR 172 (89%), max HR 181 (93%)

Rest time between each set: 3 min

Cool down: 2km RR

陋習戒不掉，第一組太快，尾200要刻意收步；除此之外，其他組時間同預計相差不大。如果尾兩組早些發力，應該可以做到4'05／4'00。

kelvin71

30/07/2013 2200 -  SLR @6km

Time: 31'04
Distance: 6km
Avg HR: 149 (77%)
Max HR: 167 (86%)
Pace: 5'11
Time in zone 2: 9'55
Time in zone 3a: 11'09
Time in zone 3b: 8'08

Breakdown per km:
1st: 5'33, avg HR 128 (66%), max HR 144 (74%),
2nd: 4'55, avg HR 151 (78%), max HR 157 (81%),
3rd: 4'29, avg HR 161 (83%), max HR 165 (85%),
4th: 6'27, avg HR 146 (75%), max HR 165 (85%),
5th: 5'11, avg HR 152 (78%), max HR 158 (81%),
6th: 4'29, avg HR 163 (84%), max HR 167 (86%)

輕鬆一課。重點在於zone 3b 轉回zone 2：愈早做到，之後加速就更流暢。

kelvin71

01/08/2013 2200  - Tempo Run @ 5km

Warm up: 12min jogging to 85% hr, 200m fast + 200m jog x 3

Time: 22'36
Avg HR: 168 (87%)
Max HR: 175 (90 %)
Pace: 4'31
Time in zone 4a: 13'56
Split: 4'30, 4'31, 4'31, 4'32, 4'32

濕度高，有上斜：成為今課速度偏慢的藉口...始終未能重拾上季尾的狀態。