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TA的每日心情 | 鬱悶 2013-10-6 06:23 |
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簽到天數: 2 天 [LV.1]初來乍到
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本帖最後由 little-fish 於 2015-5-16 21:13 編輯
Build Phase week 4
10 may : 6.5km tempo : 4:23 , 4:29 , 4:32 , 4:37 , 4:41 , 4:37 , 2:14. ave heart rate 163,max 171, total 29:36
11may :thuder rain ,replace recovery run with gym bike: lvl 8 ,total time 1:05:00 . 29.85km , 加 gym
12 may : LSD 24km ,ave hr 144, max hr 156(over 5 beat), time 2:10:36, pace 5:26/km ,最後3km : 5:06, 4:52 , 5:02
13may(wednesday) total rest
14 may :Sr ,5x100@1:30 ,6x200m @2 ,2x300@3 +recovery total 11.5km
20.06 , 22.3 , 22.9 , 20.7 , 21.6
38.2 , 40.2 , 41.6 , 39.4 , 40.3 , 40.3
1:02.9 , 1:06.2
跑至最後一組腳軟哂, running drill after run
15 may : SLR 13km 1:11:55
5:13.6 , 4:58 , 4:36.2<-----------首組跑得好辛苦,
6:23.9 , 5:19.9 , 4:53,2
5:39 , 5:37.8 , 5:04.1 <------------怪
6:48.7 , 5:41 , 4:53.1
6:46.8
與前曰的 speed repeat 相隔不足12hr,跑得很辛苦
steet work out after run
16 may : 58mins 1300m 蛙式
weekly total : run 61.17km , bike 29.85km, 1.3 km swim
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