You Can Shine 馬拉松新丁育成訓練計劃

samuelw

2016-10-13 Program
5K x 2

B組 ~5min pacing (~2min/lap)

1:54, 1:59, 1:59, 2:02, 2:01, 2:03, 2:04, 2:03, 2:07, 2:07, 2:05, 2:04, 0:59 = 25:27
2:01, 2:06, 2:09, 2:10, 2:12, 2:14, 2:08, 2:07, 2:10, 2:16, 2:10, 2:07, 0:53 = 26:43
Total 10km: 52:10

samuelw

2016-11-03 Program
8K Tempo

2:02, 2:00, 1:59, 2:00, 2:01, 1:57, 2:04, 2:03, 2:02, 1:57 = 20:05
2:05, 2:02, 2:01, 2:02, 2:03, 2:08, 2:00, 2:00, 2:02, 1:53 = 20:16

8K Total = 40:21

samuelw

2016-11-10 Program
10K Tempo

1:55, 2:01, 2:02, 2:03, 2:02, 2:02, 2:03, 2:02, 2:04, 2:02 = 20:16
2:06, 2:00, 2:03, 2:03, 2:04, 2:04, 2:04, 2:02, 2:04, 2:00 = 20:30
停一圈
1:58, 2:02, 2:00, 2:07, 1:58 = 10:05

Total = 50:51

求 5" pacer

samuelw

2016-11-17 10K Tempo
1:51, 2:02, 2:01, 2:01, 2:04, 1:58, 2:02, 2:04, 2:03, 2:07, 1:57, 1:59, 2:01, 2:00, 2:06 = 30:16
毅行陪行只走6K留力

samuelw

2016-11-24 12K Tempo
6K: 2:00, 2:01, 2:02, 2:01, 2:01, 2:04, 2:04, 2:04, 2:05, 2:06, 2:06, 2:04, 2:04, 2:05, 2:04 = 30:51
rest 2 min
4K: 2:02, 2:05, 2:05, 2:09, 2:13, 2:15, 2:17, 2:13, 2:12, 2:12 = 21:43
尾段腳痛要收慢, 跟Whicky走完10K算了

samuelw

26/1/2017 Yasso 800 x 6

1:52, 1:54 = 3:46
1:52, 1:51 = 3:43
1:45, 1:43 = 3:28
1:49, 1:48 = 3:37
1:44, 1:50 = 3:34
1:47, 1:50 = 3:37

samuelw

2/2/2017 Yasso 800 x 8

1:52, 1:49 = 3:41
1:46, 1:49 = 3:35
1:45, 1:51 = 3:36
1:45, 1:52 = 3:37
1:45, 1:50 = 3:35
1:51, 1:56 = 3:47
1:51, 1:56 = 3:47
1:46, 1:50 = 3:36

samuelw

13/4/2017
1600快800慢 4set

1:57, 1:59, 1:56, 1:56,
2:50, 2:35
1:57, 2:00, 2:01, 1:59
2:56, 2:40
2:02, 2:04, 2:05, 2:03
2:32, 2:09
ITB有D痛收腳, 多謝壞人指正出腳有內旋問題, 會多加留意.

samuelw

20/4/2017 800m x 10 @6'

C兄好快跟唔到，乖乖地練番d心肺先

#   Lap1 Lap2 Total   HR
1.  1:59, 2:01 (4:00) 169
2.  1:51, 1:59 (3:50) 175
3.  1:53, 2:00 (3:53) 178
4.  1:57, 2:00 (3:57) 181
5.  1:54, 1:54 (3:48) 187
6.  1:54, 2:02 (3:56) 186
7.  1:59, 1:58 (3:57) 189
8.  xx
9.  1:55, 1:59 (3:54) 185
10. 1:54, 2:03 (3:57) 187

samuelw

4/5/2017 梅子林3轉

放鬆, 想用低心率去跑.
HR Alert at 155

#  上　　落   MHR
1. 5:58, 5:11 153 > 172
2. 5:39, 5:38 157 > 180
3. 5:32, 5:40 166 > 185

samuelw

11/5/2017 800 x 10 @6'

放鬆, 想用低心率去跑, 但都係好高.
HR Alert at 160

#   Lap-1 Lap-2 Total MHR
1.  1:57, 2:01 (3:58) 150 > 159 > 166
2.  1:56, 2:00 (3:56) 163 > 169 > 175
3.  1:59, 1:59 (3:58) 162 > 170 > 178
4.  1:55, 2:02 (3:57) 166 > 178 > 180
5.  1:55, 2:03 (3:58) 178 > 181 > 182
6.  1:57, 2:03 (4:00) 173 > 181 > 183
7.  1:59, 2:05 (4:04) 179 > 182 > 182
8.  xx
9.  2:00, 2:00 (4:00) 165 > 177 > 183
10. 1:59, 1:55 (3:54) 172 > 184 > 189

samuelw

3/8/20173 B組 400m x 8 4分連休

1:46, 1:42, 1:42, 1:43
1:44, 1:45, 1:45, 1:44