小魚心率歷程（p8 開始）

little-fish

Week 9 session 1 Monday 26c,rain
60min easy + 6x 150m@2min rest speed repeat
Total time 1:14:56, 11.07km,overall ave hr 133,max hr 176
Active distance 9.44km(1:02:56),rest 1.62km(12min)

60min easy run:
Ave hr 129, 8.54km, ave pace 7:01/km

6x150m speed repeat:
30.33sec,best 3:01/km
31.60sec,best 3:12/km
31.29sec,best 3:02/km
27.42sec, best 2:40/km
29.49sec ,best 2:49/km
26.86sec, best 2:31/km

little-fish

little-fish 發表於 2013-4-30 05:45

                               
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Week 9 session 1 Monday 26c,rain
60min easy + 6x 150m@2min rest speed repeat
Total time 1:14:56, 11. ...

首三組speed repeat 係長廊上跑，不敢放盡（馬鞍山長廊天雨就路滑，不知那個儍瓜選料，又硬），後三組轉上單車徑傍行人路，可以盡情。那些速度比以往都快咗，雖然近月體重重了幾磅。
係Easy run 轉第一組speed repeat 之間，雙腿氣血像放寬一樣，feel the energy flow.(＂長時間＂的慢跑總感覺雙腿有些血氣不暢感覺）。

之後肌肉訓練五式。

4月份基本上每星期3x45min, 1x60min, 共約跑27km, 一次肌肉訓練，1至2次yoga.

little-fish

Week9 session 2 Wednesday  night,20c
45min , 7.12km, ave pace 6:20/km, ave hr 128, max hr 135

暫時是最長距離

little-fish

Week 9 session 3,20c night time,little wind.
45min,7km, ave hr 128,max hr 134 , ave pace 6:28/km

看來在20c , 都只可接受7km 了

little-fish

Friday yoga

Week 9 session. 4 Saturday
20c 陰天。
45min ,6.35km, ave hr 131, max hr 148,ave pace 7:06/km
跑得較差勁。

Week 10 Sunday  session 1
陰天早上，冇風。見一眾長跑友於路上。
45min +6x150m@2min rest.

45min: 6.57km, ave pace 6:51/km.
6x150m : 25.87 , 28.85 , 29.18 , 27.59 , 27.16 , 30.16

Total time 59.48 , 9.06km. 因Hrm 亂跳（error) ,不列出了。之後肌肉訓練。

little-fish

Week10 7 may 2013
Tuesday 26c cloudy
Use hr 140(75%) again

45min, 7.53km, ave pace 5:58/km ,ave hr 136, max hr 157
Hr in zone 2 : 42:25min, hr in zone 3a : 1:24

8may 2013,26c,rain
60min, 10.09km, ave pace 5:56/km, ave hr 135, max hr 141

In zone 2.  59:25,     In zone 3a   00:17 min

Began to pick up again

little-fish

Week 10
10th may ,45min, 7.38km,ave pace 6:06/km,ave hr 137,max hr  144

Week 11

14th may Tuesday ,45min ,7.05km,ave hr 137,max hr 141,
16th Thursday,45min ,6.60km,ave hr 138,max hr 145
17th Friday ,60min ,9.23km, ave hr 136,max hr 141, 29c陰天
18th may,45min, 6.63km, ave hr 137, max hr 145

病了，傷風，沒有任何其他activity

Week 12

19th Sunday 45min+6x150m
6.65km +( 27.7, 29.7, 29.2 , 29.5 , 30.2 , 28.6)
Total 59:56min, 9.06km

20th may Monday
6.67km ,45min , ave hr 136,max hr 141 ,ave pace 6:45/km

21th Tuesday
60min, 8.87km, ave hr 134,max hr 140, ave pace 6:46/km
5式conditional excercise

23rd may Thursday
45min +6x150m
7.02km, + ( 27.4 , 31.6 , 28.4 , 30.01 ,28.9 , 27.7 )
Total 59:54min , 9.56km

26th may Sunday
60min, 9.13km, 6:35/km , ave hr 133,max hr 141
中途去厠所

Week 13
27th may, Monday ,45min
6.92km, 6:30min/km, ave hr 134,max hr 143 ,30c 間中微雨，微風
Yoga afterward, it been a long time hadn't done it.

bunbun

小魚,

那麼, 你的心率是zone幾?

lastdance

little-fish 發表於 2013-5-27 16:40

                               
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Week 10
10th may ,45min, 7.38km,ave pace 6:06/km,ave hr 137,max hr  144

你好勤力, add oil.

little-fish

Week 13 Tuesday 29c ,6：30 am,間中晨光

45min + 6x 150m

45min = 6.97km ,ave pace 6:28/km, ave hr 134,max hr 141
6x 150m= 29.31 , 29.46 , 26.21 , 27.84 , 30.03 , 27.49

Total 59:50 , 9.47km

SR 跑起來較輕鬆了丁點，速度整體也是快丁點，唔貪心，希望快些到sub25

little-fish

Week 13 Thursday,29-30c,間中猛烈陽光
10min warm up  1.55km, ave hr 130,max hr 139,ave pace 6:28/km

Rest 5min,then Maf test,5km

Ave hr 137,max hr 144,ave pace 6:41/km,total time 33:25
5:56 , 6:38 , 6:54 , 6:53 , 7:02
太熱了，兩次上短微斜坡要步行

little-fish

Week 13 Saturday 10am. 32c 有雲劏部份陽光
45min , 7.06km, ave hr 130 , max hr 140,ave pace 6:23/km

6:37 , 6:35 , 6:28 , 6:24 , 6:05 , 6:12 , 6:14 , (22.29 最後時間）

未睡足下也比Maf test 快，奇怪

little-fish

Build phase week 1

2/6 :34c ,間中猛烈陽光，12km long run
1:19:10, ave pace 6:35/km,ave hr 144,max hr 156(爆咗）

3/6 :33c多雲微風，4pm
6km slr
First km: ave pace 5:37/km, ave hr 128,max hr 138
2nd :5:10/km ,ave hr 145,max 147
3rd : 4:47/km, ave hr 156, max 159
4th :6:21/km, ave hr 140
5th :5:39/km, ave hr 146,max 151
6th : 5:02/km, ave hr 155,max 159

5th June :30c 陰天微雨

19min warm up(3.23km incl 6x30sec sR)

Then 4km tempo+ 6x200m sR@2min rest
Total time 49:23,8.9km,active 22:56,5.2km, rest 26:27,3.7km

4:19/km ,ave hr 156,max 166
4:36/km, ave hr 165,max 167
4:36/km, ave hr 165,max 167
4:54/km, ave hr 166,max 168
6x200m sR
42.99, 45.14 , 44.25 , 44.48 , 48.71, 43.4
Then 2km cool down 14:27
跑得唔好，起步太快了，下次慢些。cool down 時就算到8/km, 心率也在149左近，不肯落

little-fish

6th June ,30c 陰天微風（暖的），2：30pm
10 km recovery run
Max hr 144(?when), ave hr 134,ave pace 6:22/km, total time 1:03:42

Nice and relax, hot and sweaty.

little-fish

Week 1 最後一課：8km recovery
31c ，4pm, 猛烈陽光（變咸魚）
55:45min , ave pace 6:58/km,ave hr 136,max hr 143
真係熱，又冇風

全星期共跑48.14km ,包括所有warm up, cool down.

little-fish

Week 2 Sunday 14km long run.  31-33c 10am 起，有雲，大部份時間有猛烈陽光，跑完先下雨

14km, time : 1: 28:45, ave pace 6:20/km , ave hr 138, max 150

首半程keep under 140, second half ,keep140-150 , easy and controlled . Just damn temperature.

little-fish

Monday 10th June, 29c raining
7km semi long run ,total time 39:08, ave pace 5:35/km ,ave hr 143 max hr 160

5:41/km, ave hr 130
5:15/km,ave hr 145
4:49/km ,ave hr 155
6:32/km, ave hr 139
5:25/km ,ave hr 146
4:52.9/km,av hr 157
6:32/km,ave hr 140

接近冬天時的速度 ，不過要30c以下才可以。
左腳踭由兩星期前至今少少異樣，但不影響跑
每天只睡2小時（已一星期），夜晚好惡頂

little-fish

13th June ,8km recovery run，session 3
28c 陰天
休了兩日再跑
47：16 ，，ave. hr 137,ave pace 5:54/km ,max hr 143

離冬天至快那次仍有距離（43min)

little-fish

15th June Saturday 微雨，28c, 5km tempo + 6x120m hill repeat

Warm up 19min total 3.07km incl 6x30sec fast ,30sec slow
4:39/km ,ave hr 148
4:40/km ,ave hr 164
4:35/km,ave hr 164
4:43/km,ave hr 165
4:47/km, ave hr165
Total time 23:26,過程盡量放鬆
之後跑5：43min，740m 至mos 警局斜坡跑120m repeat@2:50 rest
27.34, 32.51 , 36.1 , 30.7 , 32.15 , 30.33
腳軟。
之後2km cool down, 14:23min, ave hr 137, 7:12/km
Total 1:03:42 ,9.58km,active 26:35 , 5.72km ,rest  37:06,3.86km

little-fish

little-fish 發表於 2013-6-15 19:59

                               
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15th June Saturday 微雨，28c, 5km tempo + 6x120m hill repeat

Warm up 19min total 3.07km incl 6x30se ...

下雨、疲倦、沒時間種種借口令原定課程少跑了一次8km recovery
沒有Yoga/肌肉訓練等