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樓主: little-fish

小魚心率歷程(p8 開始)

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發表於 2012-6-5 14:49:29 | 顯示全部樓層
53:36/10km


Ching 大熱天時三十度都交到咁嘅成績﹗

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發表於 2012-6-6 10:17:20 | 顯示全部樓層


小魚師,好耐無見啦(係我無上黎)啫

小龍女好嗎?祝身體健康,快高長大
搬左去MOS未?
三大幾年前開始玩尖,咪即幾歲開始玩??

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
  • 簽到天數: 2 天

    [LV.1]初來乍到

     樓主| 發表於 2012-6-6 13:25:09 | 顯示全部樓層
    lat pulldown:starting 110 ,120,130,each time 12rep per setShoulder press: 80, 3 set of 12,第四set5下後冇力上
    rear lateral rasie:10 lbs db, 3set of 12(輕咗點,下次加weight last set)Hyper extension : 3 x 20 做個好男人
    Club house 冇row machine


    Seated bench press : starting 130,150,165 ,12 reps each
    Db fly: 10 ,3 set of 12 ,輕,下次用15
    Incline press:30lbs ,3x12


    Arm curl :15 db 2sets (2x12),20lb 15reps ,
    Seated arm curl with incline Bench,3x 12 ,10lb db(下次改concentate arm curl 15lb)


    Cruch 30 ,straight leg raise 20,Dumbell side bent 55 db 15 rep(1 set each)


    Seated leg extension: 135、150、165 ,12reps each
    Seated leg curl:90、100、110,12 reps each(下次改100、100、110)
    Squart: 2x55lb dumbell,3x15


    時間關係,下星期開始可能將腳拆開,放係bike 果兩日做

    新gym訓練書

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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    [LV.1]初來乍到

     樓主| 發表於 2012-6-6 13:28:43 | 顯示全部樓層
    [quote]原帖由 Gunners 於 2012-6-6 10:17 發表 小魚師,好耐無見啦(係我無上黎).

    i start do gym at 13 for 1 year ,baby girl just fine,move to mos 1 week


                                   
    登錄/註冊後可看大圖


    taken yesterday by phone

    [ 本帖最後由 little-fish 於 2012-6-6 13:42 編輯 ]

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  • TA的每日心情
    慵懶
    2013-10-6 15:26
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    發表於 2012-6-6 13:50:07 | 顯示全部樓層
    小魚妹妹好可愛呀...笑容好得意...

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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    [LV.1]初來乍到

     樓主| 發表於 2012-6-24 11:08:53 | 顯示全部樓層
    last week (week 6):
    monday: http://connect.garmin.com/activity/188203450
    5x 200m ri 200m, 5x 150m ri 150m
    tue: bike 45min,gym leg 25min
    wed:http://connect.garmin.com/activity/192045292 + gym 1:15hr
    thurs: 45min bike , gym 30 min
    fri:http://connect.garmin.com/activity/192045286 + 1:30 gym
    sat:http://connect.garmin.com/activity/192045278

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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     樓主| 發表於 2012-6-24 11:09:18 | 顯示全部樓層
    week 7:
    monday: off
    tue :bike 48 min + 45min gym
    wed: http://connect.garmin.com/activity/192045274 worst half marathon ever  32c mid-noon +1:30 gym
    thurs:48min bike +20 min gym
    fri:http://connect.garmin.com/activity/192045259 10km 30c noon
    sat:http://connect.garmin.com/activity/192045243
    change to 3x 150m ri 200m,5x200m ri200m, 3x 150m ri 200m

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    發表於 2012-6-24 16:01:00 | 顯示全部樓層
    原帖由 little-fish 於 2012-6-6 13:28 發表
    [quote]原帖由 Gunners 於 2012-6-6 10:17 發表

                                   
    登錄/註冊後可看大圖
    小魚師,好耐無見啦(係我無上黎).

    i start do gym at 13 for 1 year ,baby girl just fine,move to mos 1 week ...


    好卡嘩衣呀

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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     樓主| 發表於 2012-6-25 23:41:12 | 顯示全部樓層
    今個星期休養,只玩gym bike+gym

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    2013-10-6 06:23
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     樓主| 發表於 2012-6-30 11:55:21 | 顯示全部樓層
    Week 8 :
    Monday :51min bike + 1:45 hr gym whole body
    Tue:52min bike
    Wed: 51min bike + some abs
    Thurs: 51min bike +1:45 hr gym whole body
    Fri:51min bike +some abs
    腳傷好了一大半,腳痕痕••••••

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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     樓主| 發表於 2012-7-10 10:32:04 | 顯示全部樓層
    week 9:
    tue: 54 min bike
    wed: 16km hill run http://connect.garmin.com/activity/197647069
    thurs: 54 min bike +gym 20 min lower part
    fri: 10km run cadence test +gym upperbody  http://connect.garmin.com/activity/197647032

    lazy week

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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     樓主| 發表於 2012-7-10 10:38:12 | 顯示全部樓層
    june summary :
    Count: 37 Activities
    Distance: 132.15 km
    Time: 37:34:56 h:m:s
    Elevation Gain: 2,270 m
    Avg Speed: 8.9 km/h
    Avg HR: 143 bpm
    Avg Run Cadence: 81 spm
    Avg Bike Cadence: --
    Calories: 12,363 C

    break down ( 13 run 14:48:56 + 8:46 hr on gym bike + 14 hr gym)
    run:
    Count: 13 Activities
    Distance: 132.15 km
    Time: 14:48:56 h:m:s
    Elevation Gain: 2,270 m
    Avg Speed: 8.9 km/h
    Avg HR: 143 bpm
    Avg Run Cadence: 81 spm
    Avg Bike Cadence: --
    Calories: 12,363 C

    [ 本帖最後由 little-fish 於 2012-7-10 10:39 編輯 ]

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    2013-10-6 06:23
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     樓主| 發表於 2012-7-15 10:33:35 | 顯示全部樓層
    week 10:monday:http://connect.garmin.com/activity/197647002 + superset gym 1 hours whole body
    tue: 57 min gym bike
    wedhttp://connect.garmin.com/activity/199253209  +superset whole body
    thursday: 57 bike +2 abs set
    Fridayhttp://connect.garmin.com/activity/199253202
    sathttp://connect.garmin.com/activity/199253193 speed development work out ,3mile warn up,3x150m with 90sec rest,6x50m with 3min rest, 3x200 with 90 sec rest,3 mile 10krace pace,3mile cool down. Taken from tri work out

    [ 本帖最後由 little-fish 於 2012-7-19 13:54 編輯 ]

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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     樓主| 發表於 2012-7-15 10:39:41 | 顯示全部樓層

    回復 173# 的帖子

    晤知係咪跑快

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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    [LV.1]初來乍到

     樓主| 發表於 2012-7-19 13:52:48 | 顯示全部樓層
    http://connect.garmin.com/activity/200749444
    成功完成馬鞍山村路,燒烤場229m ,再上至319m回程,下次試直上衛4

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    鬱悶
    2013-10-6 06:23
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     樓主| 發表於 2012-7-23 11:12:45 | 顯示全部樓層

    week 11,final week of base phase

    monday: 11km http://connect.garmin.com/activity/200749450 +gym 1:10 hr

    tue: 1 hr bike

    wed: 16km ma on shan village road + 1:10hr superset gym http://connect.garmin.com/activity/200749444

    thursday : 1 hr bike
    friday: 10.27km http://connect.garmin.com/activity/202157873

    wife not allow to run in thunder storm on sat night,take a extra day off

    [ 本帖最後由 little-fish 於 2012-7-23 11:14 編輯 ]

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    2013-10-6 06:23
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     樓主| 發表於 2012-7-28 14:45:49 | 顯示全部樓層
    Build Phase Week 1

    monday: 3km wu,3.5 tempo, 2km cd
    http://connect.garmin.com/splits/202157858
    +gym superset

    tue: bike 1 hr >95 rpm level 8
    wed: 13km LSD http://connect.garmin.com/splits/203743615
    gym superset

    thursday :1 hr bike as before

    friday: 9km semi long run http://connect.garmin.com/splits/203743608
    3rd set seem to have problem   

    sat: 1.75km speed repeat http://connect.garmin.com/splits/203743596
    +extra 1.74km cool down

    total : 42.98 km run ,2 hour bike (+10min cool down) , 2:15 hours gym



    [ 本帖最後由 little-fish 於 2012-7-28 14:47 編輯 ]

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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    [LV.1]初來乍到

     樓主| 發表於 2012-8-5 17:51:55 | 顯示全部樓層

    july summary

    RUN
    Count: 15 Activities (14 run actually)
    Distance: 162.85 km
    Time: 18:13:38 h:m:s
    Elevation Gain: 3,005 m
    Avg Speed: 8.9 km/h
    Avg HR: 146 bpm
    Avg Run Cadence: 81 spm
    Avg Bike Cadence: --
    Calories: 15,205 C


    bike :8:42 min
    gym: 8:35 min

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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     樓主| 發表於 2012-8-5 17:53:03 | 顯示全部樓層

    Build phase week 2

    monday : http://connect.garmin.com/activity/206754275 tempo 3.75 +gym

    tue:bike 1 hr

    wed: lsd 15km http://connect.garmin.com/activity/206754244
    +gym

    thursday: bike
    friday: http://connect.garmin.com/activity/206754208 semi long run 10.5km

    sat:http://connect.garmin.com/activity/206754180 1.85km speed repeat    5x150m ri 1:30min + 5x100m ri 3min + 3x200 ri 2min

    3.75 tempo +15km lsd+10.5km slr +1.85km speed repeat=31.1km
    total 45.66km +2:25 min gym + 2hr bike

    [ 本帖最後由 little-fish 於 2012-8-5 17:55 編輯 ]

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
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     樓主| 發表於 2012-8-12 10:49:34 | 顯示全部樓層

    build phase week 3

    monday: http://connect.garmin.com/activity/209384748 4km tempo ,total 10.95km +gym 1:10min

    tue: bike 1 hr

    wed: 17 lsd http://connect.garmin.com/activity/209384719
    +gym 1:25 hr

    thursday :bike 1 hr

    fri:semi long run 12km http://connect.garmin.com/activity/209384698

    sat night: speed repeat 2km in track
    http://connect.garmin.com/activity/209384682
    6x150m ri 1:30min,5x100 ri 2:30, 3x 200 ri 2min

    core:4km tempo ,17km lsd :12km slr ,2km speed repeat= 35km

    total run for the week 52.92km
    2hr bike + 2:35 min gym

    total time:10:09:44 hours



    [ 本帖最後由 little-fish 於 2012-8-12 10:53 編輯 ]
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