小魚心率歷程（p8 開始）

little-fish · 發表於 2012-8-19 20:25:05

monday: http://connect.garmin.com/activity/211957892 4.25km tempo +superset weight train 1:20 hour

tue: bike 1 hour
wed:http://connect.garmin.com/activity/211957860 19km lsd
+1:15 hour gym

thursday: 1 hour bike

friday: http://connect.garmin.com/activity/211957833 13.3km semi long run
sat :http://connect.garmin.com/activity/211957815
2.25km speed repeat: 3x150m ri 1:30min +6x300m ri 2:30min
core mileage :38.8 km
weekly total:53.53 km + 2:35 hour gym + 2 hour bike

little-fish · 發表於 2012-8-25 16:32:02

Monday: 5km tempo http://connect.garmin.com/activity/214514262

Tue :20mins bike level9(up 1 level)
Wed:http://connect.garmin.com/activity/214514245 17.5km LSD
+1:15min superset gym

Thursday: 25min bike level 9

Friday: semi long run 12km http://connect.garmin.com/activity/214514223

Sat: 4x1 km intervl@1 min rest http://connect.garmin.com/activity/214514201
有點under heart rate

Week total:50.05km ,core 38km , 45min bike + 1:15hour gym

有點秋意（因颱風）

little-fish · 發表於 2012-8-31 21:33:11

Running:
Distance: 232.56 km
Time: 24:36:48 h:m:s
Elevation Gain: 2,506 m
Avg Speed: 9.4 km/h
Avg HR: 146 bpm
Avg Run Cadence: 83 spm
Avg Bike Cadence: --
Calories: 21,749 C

bike:
Count: 9 Activities
Distance: --
Time: 6:45:00 h:m:s

gym:
Count: 8 Activities
Distance: --
Time: 8:15:00 h:m:s

little-fish · 發表於 2012-9-3 14:18:09

mon:5.5 km tempo http://connect.garmin.com/activity/217066719

tue: gym and bike ,30 mins each

wed:16 km lsd http://connect.garmin.com/activity/217066700
run to Sai Kung for a change

thursday :again bike +gym 30 mins each

fri:10.5km semi long run http://connect.garmin.com/activity/217066685
wrong setting of watch,but still 10.5

sun: 4 km normal warm up

total 39.15 km ,core 32km , 1hour bike,1 hour gym

little-fish · 發表於 2012-9-9 15:43:24

monday: http://connect.garmin.com/activity/218223362 5x1000m @2min interval

tue: 14.5km lsd http://connect.garmin.com/activity/220411888

wed: 6km tempo http://connect.garmin.com/activity/220411856

friday: 6x 1km @3 min rest http://connect.garmin.com/activity/220411824

sat: 9 km semi long run http://connect.garmin.com/activity/220411803

Total 62.73km 6.01 hours core 40.5km

[ 本帖最後由 little-fish 於 2012-9-9 15:44 編輯 ]

little-fish · 發表於 2012-9-15 11:12:26

monday: http://connect.garmin.com/activity/221402332
6.5km tempo

tue:http://connect.garmin.com/activity/221402300 semi long run 8km

thurday: 6x1km @3min rest http://connect.garmin.com/activity/222706370

friday: 13km lsd http://connect.garmin.com/activity/222706357
fastest lsd so far

core 33.5km , total:49.53km

[ 本帖最後由 little-fish 於 2012-9-15 11:13 編輯 ]

little-fish · 發表於 2012-9-28 18:22:43

monday: 4 km recovery http://connect.garmin.com/activity/224444199

tue:6x1km@4min http://connect.garmin.com/activity/224444185
thursday :4 km recovery http://connect.garmin.com/activity/225764286

friday:20min +2(4[30sec (4:10/km) +30 sec(6/km)]+4min rest) +15min cool down
http://connect.garmin.com/activity/225764272

sat: 15min recovery http://connect.garmin.com/activity/225764256

sunday:http://connect.garmin.com/activity/225764248 warm up
10 min recovery + 6 x (30sec fast,30sec easy) 3 min cool down

race: http://connect.garmin.com/activity/225764240
caca cala,disappointed

total 47 km

[ 本帖最後由 little-fish 於 2012-9-28 18:24 編輯 ]

little-fish · 發表於 2012-9-28 18:29:35

monday: 4km recovery http://connect.garmin.com/activity/227607471

tue: 68.8%mhr recovery 7 km http://connect.garmin.com/activity/227607468

wed:72.5% mhr recovery 7 km
http://connect.garmin.com/activity/227607461

thursday: fastest recovery 10 km so far
http://connect.garmin.com/activity/227607453

Fri: half marathon lsd
http://connect.garmin.com/activity/227607447

Total:50.1km

[ 本帖最後由 little-fish 於 2012-9-28 18:33 編輯 ]

little-fish · 發表於 2012-9-28 18:34:45

Count: 34 Activities
Distance: 209.36 km
Time: 21:16:53 h:m:s
Elevation Gain: 2,122 m
Avg Speed: 10.0 km/h

Avg HR: 144 bpm
Avg Run Cadence: 85 spm
Avg Bike Cadence: --
Calories: 19,087 C
Median Time: 26:58 h:m:s

stanwong · 發表於 2012-9-30 12:01:00

原帖由 little-fish 於 2012-9-28 18:34 發表

 登錄/註冊後可看大圖

Count: 34 Activities
Distance: 209.36 km
Time: 21:16:53 h:m:s
Elevation Gain: 2,122 m
Avg Speed: 10.0 km/h " />" /> " />" />
Avg HR: 144 bpm
Avg Run Cadence: 85 spm
Avg Bike Cadence ...

一個月跑了34次?

little-fish · 發表於 2012-10-1 00:26:20

因為tempo,interval 的warm up ,cool down 我是分開記錄，所以每次x3

little-fish · 發表於 2012-10-8 14:54:04

4 x 6.25 recovery run + 2 x 30 mins bike level 9

little-fish · 發表於 2012-10-15 11:23:46

4x7km ， 2x30min bike lvl 9 ， gym total 70min

little-fish · 發表於 2012-10-21 08:07:15

4x7.5km ,2x33min bike,gym total 125min

little-fish · 發表於 2012-10-27 20:07:30

4x8km easy run，4gym （ total 2：15 hr），36min bike.

Cut gym and bike completely next week,retain some free weight exercise ,in case overtrain

little-fish · 發表於 2012-10-30 21:22:44

Db lunges (20lb)15rep,db squat(20)20,free hand jump squat 15,mountain climbers 30,stand db calf raise (20)30 ,bridge 30, flutter kick 15,crunches 40,leg raise 20,oblique crunches 15,reverse crunch 10

為免overtrain ,決定將雞肉訓練減至最底，以輕鬆多肌肉為主，乜都動下

little-fish · 發表於 2012-10-31 16:42:42

一個字，爽！終於放監，可以跑快丁點，加上只有21c 陽光有風。
51：49 ，ave pace 5:45,ave hr 144,max hr 150 (81% exactly)
開始時太快，5：20pace,3km後要就心率，而要把速度降下至5：50-6：00之間•••••下星期要起步時收油了

little-fish · 發表於 2012-10-31 20:24:15

出動18次，17次是recovery, 1次long run. 共132km

little-fish · 發表於 2012-11-1 11:15:13

Push up:30,30,20
,Db bicep curl 20lbs 15rep
,Seated 1arm db plans down wrist curl 20lb,15rep,
Db conc curl 20lbs 15 rep,
Seated 1arm db plam up wrist curln20lb15rep,
Close tri push up15,
Tricep db kickback 20lbs，15rep

20min

little-fish · 發表於 2012-11-2 12:05:39

22-24c,sunshine wind. Ave pace 6:13,ave hr 135,max 141(damn),ave cadence 84. Total time 49:51. 微汗，felt can go on and on.
Gym:shoulder &back
Db dead lift 20lbs 15rep, db shoulder press 20lb 15, one arm db row 20lb 20, db lat raise 20lb 8, superman 1min (30rep),db front raise20lb 10 , db shoulder shrug 20lb 20 ,db bent over delt raise 20lbs 10

Finish in 10mins

[ 本帖最後由 little-fish 於 2012-11-2 14:34 編輯 ]

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小魚心率歷程（p8 開始）

build phase week 4(final week)

Race phase week 1

Aug 2012 total

weekly work out

race phase week 3

race phase final week(fourth)

Race week

Free Week

Sept total

回復 190# 的帖子

Full Marathon -week 1

Week2

Week3

Week 4

Tuesday gym session

Week 5 wed :Long run

11月總結

Week 5 thursday gum chest&arms

Week 5 3rd run recovery run 8km