小魚心率歷程（p8 開始）

little-fish

http://player.youku.com/player.php/sid/XMTg2MDUxNzY4/v.swf

jbrun

原帖由 little-fish 於 2012-4-14 17:38 發表

                               
登錄/註冊後可看大圖

http://player.youku.com/player.php/sid/XMTg2MDUxNzY4/v.swf

謝謝ching的分享.

little-fish

gym yesterday 2 1/2 hour

Tarry

原帖由 little-fish 於 2012-4-18 08:43 發表

                               
登錄/註冊後可看大圖

gym yesterday 2 1/2 hour

litter-fish, hard working and cheer up

little-fish

ThX！

Gym完昨天早午各6Km recovery,今日胸口仍痛，今早天氣較涼，4x1000 interval 超平時速度，首兩個跑唔入target heart zone, 較輕鬆

sumofjack

小魚Ching,
可唔可以分享下Gym, 你會做D咩呢?

little-fish

10min bike warm up,之後做
背：pull down,shoulder press,dumbbell fly(前及橫分開做）另有3個唔記得名，係做中背及下背
腳：做機四頭肌及後大腿，深蹲
胸：incline press,bench fly,推胸
腹：half sit up 及下半身提高做下腹那個
好多名都唔得了，每種做3set ，以做到12-15次的重量，每set之間4min rest.因想define 多，唔想加肉
手冇時間做，太太call,拉筋

jbrun

原帖由 little-fish 於 2012-4-19 17:52 發表

                               
登錄/註冊後可看大圖

10min bike warm up,之後做
背：pull down,shoulder press,dumbbell fly(前及橫分開做）另有3個唔記得名，係做中背及下背
腳：做機四頭肌及後大腿，深蹲
胸：incline press,bench fly,推胸
腹：half sit up 及下 ...

ching,你是否參考一些資料而安排這樣做Gym的?

little-fish

係三十幾年前我玩尖的記憶，因唔係經常去，所以只做大組肌肉及全身

little-fish

跑步以來第一次over 60km, 62.4km weekly,不過沒長課,最長 10.5km

little-fish

10km race at 29-30c night time

http://connect.garmin.com/activity/173330314

http://connect.garmin.com/splits/173330314

can not sub 50

53:36/10km ,ave pace 5:22/km ,ave hr 168,max 176  " />" />

比amway 9700m race ave 5:20 仲僈

[ 本帖最後由 little-fish 於 2012-4-30 23:51 編輯 ]

little-fish

April 2012 total distance 208.74km(first time over 200km)  

Count:        40 Activities
Distance:        208.74 km
Time:        22:32:06 h:m:s
Elevation Gain:        1,042 m
Avg Speed:        9.2 km/h
Avg HR:        143 bpm
Avg Run Cadence:        81 spm
Avg Bike Cadence:        --
Calories:        17,531 C

little-fish

base trainning week 1

monday :http://connect.garmin.com/splits/176734101 34:20 ,  ave 6:52/km ,ave hr 132 , ave cadence 82
tuesday : 30 min bike(117 ave hr) +1 hour gym
wednesday: http://connect.garmin.com/splits/176734082 32:37 ave 6:31/km ,ave hr 140 ,ave cadence 83
Thurs: 30 min gym
Friday :30 min bike (ave hr135)
sat: http://connect.garmin.com/splits/177755623 31:02 ave 6:12/km ,ave hr 148,ave cadence 83
5 km including 5 x 200m stride
sunday :http://connect.garmin.com/splits/177755602 32:46 ave 6:33/km ,ave hr 140 ,ave cadence 84

[ 本帖最後由 little-fish 於 2012-5-14 00:32 編輯 ]

little-fish

base trainning WEEK2
MON:http://connect.garmin.com/activity/179719882 + 45MIN GYM
TUE:BIKE 33MIN
wed:http://connect.garmin.com/activity/179719872 5.75km incl 5x200m + 1x 150m speed repeat
thur:bike 33 min
fri:http://connect.garmin.com/activity/179719851 +45min  gym
sat:http://connect.garmin.com/activity/179719829
sun:rest

all run did 5.75km
this week , too bad

[ 本帖最後由 little-fish 於 2012-5-20 22:53 編輯 ]

little-fish

今早天氣清涼（25）試網衫跑步，都幾好者，夠輕及通爽

stanwong

小魚師兄，加油！

little-fish

thx ,wong sir.

week 3 BASE TRANNING

monday:http://connect.garmin.com/activity/182836971

tue: 36min bike + 45 min gym

wed:http://connect.garmin.com/activity/182836957

thur: 36 min bike +45 min gym

fri:http://connect.garmin.com/activity/182836946
5 x 200m + 2 x 150m stride

sat:http://connect.garmin.com/activity/182836940
easy run ,rain

little-fish

week 4
monday: http://connect.garmin.com/activity/182836929
5x 200m +3 x 150m
wed : bike(39min) +gym(30min)
thur: 39min bike
fri: http://connect.garmin.com/activity/185442766
+ 30 min gym
sunday: http://connect.garmin.com/activity/185442757
15.4km test   : 1:40:19 , ave pace 6:31/km , ave hr 139 /max 148, ave cadence 81

[ 本帖最後由 little-fish 於 2012-6-4 16:45 編輯 ]

little-fish

May summary:
running:
Count: 20 Activities
Distance: 105.23 km
Time: 11:27:22 h:m:s
Elevation Gain: 914 m
Avg Speed: 9.2 km/h
Avg HR: 141 bpm
Avg Run Cadence: 77 spm
Avg Bike Cadence: --
Calories: 9,970 C
gym bike:4:06:00 hour
gym :6:30 hour in total

[ 本帖最後由 little-fish 於 2012-6-4 16:44 編輯 ]

little-fish

back:
lat pulldown +narrow reverse 15 each (110 lbs?)
dumbell bent-over row 15 (55lbs)
rear lateral rasie 15(machine 3  )
shoulder press 15(machine 90)
front raise + side lateral raise 15 each (15lbs dumbell)
hyperextension 20

chest:
bench press 15(machine 165)
butterfly 15 (machine 8)
incline bench press 15 (use 20lbs db only ,rest )

arm:
dumbell curls 15(dm 15,can actually use 20)
use pull dwon machine to train triceps 15(machine 60)
forearm 15(db 15 )

leg:
leg extension 15( 165,change to 180 last week)
squat 15(dm 55 each)
leg curl 15(110)
calf raise 15(dm 55)

stomach:
crunch 30
straight leg raise 20
db side bend 15( dm 55)

i do that in club house,so no barbell,and limited weight +machine

what i did in the last past 4 weeks in gym