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樓主: kelvin71

我的訓練日誌 - 隨心而跑

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 樓主| 發表於 2014-9-4 10:06:39 | 顯示全部樓層
03/09/2014 2330 - SLR

Time: 45'18
Distance: 9km
Pace: 5'03
AvgHR: 149 (77%)
MaxHR: 164 (85%)
Time in zone 2: 12'37
Time in zone 3a: 17'20
Time in zone 3b: 12'21

Breakdown per each 5min split:
1st: 0.85km, 5'50min/km, avgHR 119 (61%), maxHR: 134 (69%),
2nd: 1.07km, 4'48min/km, avgHR 144 (74%), maxHR: 152 (78%),
3rd: 1.17km, 4'15min/km, avgHR 157 (81%), maxHR: 163 (84%),
4th: 0.76km, 6'36min/km, avgHR 144 (74%), maxHR: 162 (84%),
5th: 1.02km, 4'53min/km, avgHR 154 (79%), maxHR: 160 (82%),
6th: 1.15km, 4'21min/km, avgHR 161 (83%), maxHR: 164 (85%),
7th: 0.77km, 6'27min/km, avgHR 147 (76%), maxHR: 164 (85%),
8th: 1.03km, 4'50min/km, avgHR 154 (79%), maxHR: 158 (81%),
9th: 1.15km, 4'21min/km, avgHR 161 (83%), maxHR: 173 (84%)

陪大女操完水,佢話星期四想補堂...噢,惟有遲食飯下都要搵時間加操.
11點先落樓,行到公園感覺都係未落格...冇計.

繼續睇時間,每5分鐘轉速.回氣時間少了,高速時間長了...整體尚算滿意.
惟獨跑到一半有一陣山雨欲來之兆,苦苦力忍,總算捱到回家才爆發.

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 樓主| 發表於 2014-9-4 14:27:11 | 顯示全部樓層
04/09/2014 1300 - RR

Time: 40'
Distance: 6.7km
Pace: 5'56
AvgHR: 132 (68%)
MaxHR: 142 (73%)

跑步機又爆滿,既然只是做RR,懶理烈日當空照跑街.
四十分鐘慢慢jog,話咁快搞掂,完事後水人一個.

又見識了大自然力量,沖涼過後竟然是滂沱大雨,猶如女人心情一樣,話變就變.

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下晝落完雨, 今晚好好風  發表於 2014-9-4 22:46
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 樓主| 發表於 2014-9-6 09:28:17 | 顯示全部樓層
05/09/2014 2130 - Interval @3min x 6 (3min rest)

Warmup:
- 3km RR
- 100m fast/100m slow x 4
- 10min running drills

Time in zone 4a: 3'39
Time in zone 4b: 3'10

Breakdown per each set (with 3min rest):
0.78km, 3'49 pacing, avgHR 152 (78%), maxHR 163 (84%),
0.78km, 3'48 pacing, avgHR 157 (81%), maxHR 168 (87%),
0.80km, 3'44 pacing, avgHR 161 (83%), maxHR 173 (89%),
0.81km, 3'44 pacing, avgHR 163 (84%), maxHR 174 (90%),
0.82km, 3'37 pacing, avgHR 166 (86%), maxHR 175 (90%),
0.81km, 3'41 pacing, avgHR 166 (86%), maxHR 176 (91%)

是夜六組interval,每組3分鐘,間休3分鐘.目標由3'55速加至3'40.

第一組過快,尤其是頭400m,1'25,立即收慢流灘mode做左3'49速,見反應幾好,又有足夠休息時間,於是提早加速開快,結果除最後一組外,全部超標完成.

最後一組想出全力,全程唔望錶check pacing,結果反而鬆了,又或者差唔多到頂,想谷都冇貨出.

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 樓主| 發表於 2014-9-8 02:10:37 | 顯示全部樓層
07/09/2014 2300 - long run

Time: 1:30'01
Distance: 17.25km
Pace: 5'13
Avg hr: 144 (74%)
Max hr: 158 (81%)
Time in zone 2: 43'36
Time in zone 3a: 42'35

1st half: 7.97km
Time: 45'
Pace: 5'40
Avg hr: 135 (70%)
Max hr: 143 (74%)

2nd half: 9.28km
Time: 45'
Pace: 4'50
Avg hr: 154 (79%)
Max hr: 158 (81%)

是日做節慶中秋,胃口大解放:pizza、刺身、羊扒、汽水⋯所以無論幾夜,都要跑一跑來贖罪。

個半鐘,幾流暢,每三十分鐘飲飲水,話咁快跑完。

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  發表於 2014-9-17 03:26
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 樓主| 發表於 2014-9-8 14:23:21 | 顯示全部樓層
08/09/2014 1300 - RR

Time: 40'
Distance: 6.96km
Pace: 5'45
AvgHR: 128 (66%)
MaxHR: 135 (70%)

落大雨,適逢公司有得收早,OL們唔會咁神心仲做運動,GYM ROOM空空如也任我玩.

昨晚夜跑完,今日盡放輕鬆,清洗所以疲倦.

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 樓主| 發表於 2014-9-10 08:48:03 | 顯示全部樓層
09/09/2014 2130 - tempo

Warmup:
- 16min RR
- 100m fast/100m slow x 4
- 10min running drills

Tempo:
Time: 27'01
Distance: 6'54km
Pace: 4'08
AvgHR: 167 (86%)
MaxHR: 176 (91%)
Time in zone 4a: 8'00
Time in zone 4b: 6'21

Breakdown per each km (from auto-lap):
4'14.4, avgHR 149 (77%), maxHR 160 (82%),
4'13.3, avgHR 163 (84%), maxHR 167 (86%),
4'07.9, avgHR 167 (86%), maxHR 169 (87%),
4'08.5, avgHR 170 (88%), maxHR 171 (88%),
4'01.1, avgHR 172 (89%), maxHR 173 (89%),
4'04.1, avgHR 174 (90%), maxHR 175 (90%)

追月夜追月,運動場轉圈,看似極相近,愈追愈遙遠。

其實應該浪漫些,公園挽著你手漫步,樂得清閒。

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運動場自轉都係跑友既浪漫^^  發表於 2014-9-10 09:57

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 樓主| 發表於 2014-9-12 10:24:03 | 顯示全部樓層
11/09/2014 2200 - SLR

Time: 40'20
Distance: 7.88km
Pace: 5'08
AvgHR: 150 (77%)
MaxHR: 165 (85%)
Time in zone 2: 11'45
Time in zone 3a: 16'17
Time in zone 3b: 10'35

Breakdown per each 5min split:
1st: 0.86km, 5'50min/km, avgHR 123 (63%), maxHR: 139 (72%),
2nd: 1.08km, 4'39min/km, avgHR 148 (76%), maxHR: 156 (80%),
3rd: 1.14km, 4'21min/km, avgHR 160 (82%), maxHR: 163 (84%),
4th: 0.77km, 6'27min/km, avgHR 147 (76%), maxHR: 162 (84%),
5th: 1.01km, 4'55min/km, avgHR 155 (80%), maxHR: 158 (81%),
6th: 1.15km, 4'27min/km, avgHR 162 (84%), maxHR: 165 (85%),
7th: 0.79km, 6'15min/km, avgHR 148 (76%), maxHR: 164 (85%),
8th: 1.04km, 4'50min/km, avgHR 153 (79%), maxHR: 158 (81%)

整體感覺不錯,但略嫌鬆散.
晚上的氣溫仍屬偏高,暫未能預測比賽目標.

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 樓主| 發表於 2014-9-13 00:54:11 | 顯示全部樓層
12/09/2014 2130 - interval

Warmup:
- 15km RR, push HR to 80% at the end
- easy jog 2min
- 20sec pick up/40sec easy x 4
- 3min break with water & toilet break

Time in zone 4a: 3'10
Time in zone 4b: 0'40

Breakdown per each set (with 2min rest):
0.76km, 3'54 pacing, avgHR 153 (79%), maxHR 164 (85%),
0.78km, 3'49 pacing, avgHR 158 (81%), maxHR 168 (87%),
0.80km, 3'44 pacing, avgHR 161 (83%), maxHR 170 (88%),
0.85km, 3'33 pacing, avgHR 165 (85%), maxHR 174 (90%),
0.78km, 3'49 pacing, avgHR 163 (84%), maxHR 172 (89%)

是課繼續走3分鐘,間休2分鐘;試新warmup set,另外試提早一個,即於第四個放盡。

落了整天雨,氣溫相對下降,幾好跑;另外可能受到昨晚課中強度影響,今晚總係入唔到zone。

第四個疾走唔算認真快,但第五個就認真拉車,真失禮。

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 樓主| 發表於 2014-9-15 09:42:13 | 顯示全部樓層
14/09/2014 2200 - Long Run

Time: 1:20'01
Distance: 15.22km
Pace: 5'15
Avg hr: 143 (74%)
Max hr: 158 (81%)
Time in zone 2: 37'52
Time in zone 3a: 37'04

1st half: 6.95km
Time: 40'
Pace: 5'45
Avg hr: 134 (69%)
Max hr: 142 (73%)

2nd half: 8.27km
Time: 40'01
Pace: 4'50
Avg hr: 153 (79%)
Max hr: 158 (81%)

慢慢減mileage,是課只走80分鐘.

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 樓主| 發表於 2014-9-17 16:53:29 | 顯示全部樓層
17/09/2014 1300 - SLR

Time: 35'12
Distance: 7.13km
Pace: 4'56
AvgHR: 148 (76%)
MaxHR: 168 (87%)
Time in zone 2: 5'51
Time in zone 3a: 16'15
Time in zone 3b: 8'23

Breakdown per each 5min split:
1st: 0.9km, 5'33min/km, avgHR 116 (60%), maxHR: 137 (71%),
2nd: 1.01km, 4'56min/km, avgHR 138 (71%), maxHR: 146 (75%),
3rd: 1.26km, 3'59min/km, avgHR 156 (80%), maxHR: 163 (84%),
4th: 0.85km, 5'52min/km, avgHR 153 (79%), maxHR: 164 (85%),
5th: 1.01km, 4'56min/km, avgHR 156 (80%), maxHR: 161 (83%),
6th: 1.21km, 4'09min/km, avgHR 163 (84%), maxHR: 168 (87%),
7th: 0.85km, 5'52min/km, avgHR 152 (78%), maxHR: 167 (86%)

不停落雨,打亂晒個schedule... 要趕課,中午也要出動.
原本想跑tempo,換好衫後又落大雨,惟有轉跑機做SLR.

但Pacing控制差,連帶心率都強差人意,似乎下次跑機前,要先做好功課,準備一個km-mile速度換算表.

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 樓主| 發表於 2014-9-18 15:49:02 | 顯示全部樓層
18/09/2014 1300 - interval

Warmup:
- 15min RR, push HR to 80% at the end
- easy jog 2min
- 20sec pick up/40sec easy x 3
- 3min walk
- start main set

Time in zone 4a: 3'05
Time in zone 4b: 1'36

Breakdown per each set (with 1min rest):
0.80km, 3'44 pacing, avgHR 152 (78%), maxHR 163 (84%),
0.79km, 3'46 pacing, avgHR 162 (84%), maxHR 171 (88%),
0.85km, 3'31 pacing, avgHR 168 (87%), maxHR 175 (90%),
0.74km, 4'03 pacing, avgHR 168 (87%), maxHR 175 (90%)

再度中午出擊,原本想跑機做tempo,點知唔夠人快手,換完衫後機已滿,惟有轉場跑街.
烈陽下無謂做tempo,轉做interval,起碼衝完有得休下.

是課繼續走3分鐘,間休1分鐘,走四個,第三個力衝.
跑街冇距離感,首個開快了,次個只求保速.第三個真的用力了,但第四個就真的崩潰了.

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  發表於 2014-9-20 04:35
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中午30幾度衝到PACING 3'31....勁!!  發表於 2014-9-18 15:54

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 樓主| 發表於 2014-9-19 15:38:15 | 顯示全部樓層
19/09/2014 1300 - RR

Time: 40'02
Distance: 6.86km
Pace: 5'50
AvgHR: 131 (68%)
MaxHR: 140 (72%)

帶定太陽眼鏡返工,唔同人爭用treadmills.
純粹做active recovery,走慢些也不打緊.輕輕鬆鬆四十分鐘.

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  發表於 2014-9-21 18:42
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 樓主| 發表於 2014-9-21 17:32:37 | 顯示全部樓層
20/09/2014 2200 - tempo

Warmup:
- 12min RR to HR around 80%
- 2min easy
- 100m fast/100m slow x 3
- 3min rest with water break
- start main set

Tempo:
Time: 23'04
Distance: 5.61km
Pace: 4'07
AvgHR: 163 (84%)
MaxHR: 173 (89%)
Time in zone 4a: 4'40

Breakdown per each km (from auto-lap):
4'10.2, avgHR 148 (76%), maxHR 160 (82%),
4'08.9, avgHR 161 (83%), maxHR 163 (84%),
4'05.4, avgHR 165 (85%), maxHR 167 (86%),
4'05.7, avgHR 167 (86%), maxHR 169 (87%),
4'06.0, avgHR 170 (88%), maxHR 172 (89%),
Last 2'23, 0.6km, 3'58 pace, avgHR 173 (89%), maxHR 173 (89%)

No excuse.

無論幾攰幾忙幾煩幾夜,都要完成訓練。

攰⋯抱住個細女上山掃墓
忙⋯朝早拜山,黃昏帶女操水
煩⋯舊居樓上裝修漏水,搞到一鑊泡,有排執手尾
夜⋯十點先出發,要趕十一點運動場閂門

總算能讓腦袋清靜半粒鐘。

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  發表於 2014-9-21 23:19
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熱身咁足都要跑3K幾先入到ZONE?  發表於 2014-9-21 18:45

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 樓主| 發表於 2014-9-22 15:33:23 | 顯示全部樓層
Vcbid: 其實係跑到第5km先正式入zone... 應該係身體攰,又連續跑左幾日,反應有些滯後.如果繼續用4'05速,相信捱唔得幾耐.

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睇黎師兄要多少少休息時間  發表於 2014-9-22 23:00

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 樓主| 發表於 2014-9-22 15:35:19 | 顯示全部樓層
22/09/2014 1300 - SLR

Time: 30'06
Distance: 6.13km
Pace: 4'55
AvgHR: 147 (76%)
MaxHR: 164 (85%)
Time in zone 2: 7'42
Time in zone 3a: 10'43
Time in zone 3b: 7'22

Breakdown per each 5min split:
1st: 0.86km, 5'50min/km, avgHR 118 (61%), maxHR: 169 (87%) wrong data,
2nd: 1.07km, 4'39min/km, avgHR 141 (73%), maxHR: 151 (78%),
3rd: 1.18km, 4'14min/km, avgHR 157 (81%), maxHR: 163 (84%),
4th: 0.81km, 6'07min/km, avgHR 147 (76%), maxHR: 163 (84%),
5th: 1.06km, 4'44min/km, avgHR 154 (79%), maxHR: 158 (81%),
6th: 1.14km, 4'23min/km, avgHR 162 (84%), maxHR: 164 (85%)

噙日終於走左堂...今日要早些補課,先來一個SLR.
中午沒有猛烈陽光,幾好走,似乎可以開始響正午做些速度課了.

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 樓主| 發表於 2014-9-24 16:45:05 | 顯示全部樓層
24/09/2014 1300 - tempo

Warmup:
- 10min RR to HR around 80%
- 2min easy
- 100m fast/100m slow x 3
- 3min rest with water break
- start main set

Tempo:
Time: 20'00
Distance: 4.76km
Pace: 4'12
AvgHR: 165 (85%)
MaxHR: 175 (90%)
Time in zone 4a: 6'11
Time in zone 4b: 1'12

Breakdown per each km (from auto-lap):
4'05.2, avgHR 148 (76%), maxHR 162 (84%),
4'14.9, avgHR 164 (85%), maxHR 167 (86%),
4'11.2, avgHR 168 (87%), maxHR 170 (88%),
4'20.0, avgHR 170 (88%), maxHR 172 (89%),
Last 3'09, 0.76km, 4'09 pace, avgHR 173 (89%), maxHR 175 (90%)

下星期比賽,今日嘗試午間來課tempo,模擬一下將會遇到的高溫作戰.
果然,影響非常明顯,平日晚上4'10來得輕鬆,今日4'15已見吃力.
今日知好過到時跑爆,要重整策略.

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  發表於 2014-9-25 03:49
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 樓主| 發表於 2014-9-25 17:28:09 | 顯示全部樓層
26/09/2014 1300 - RR

Time: 35'00
Distance: 6.27km
Pace: 5'35
AvgHR: 130 (67%)
MaxHR: 139 (72%)

做active recovery,慢慢跑.
行去換衫途中已經感受到那股熱氣,可惜來得比人慢,冇機跑,算罷.

慢跑途中卻愈跑愈大風,太陽也收了,最後還有兩點雨水來.這樣的天氣真的難以捉摸.

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 樓主| 發表於 2014-9-27 13:37:18 | 顯示全部樓層
26/09/2014 2200 - interval @ 3min x 4 @1min rest

Warmup:
- 15min RR, push HR to 80% at the end
- easy jog 2min
- 20sec pick up/40sec easy x 3
- 3min break with water & toilet break
- start main set

Time in zone 4a: 2'48
Time in zone 4b: 2'35

Breakdown per each set (with 1min rest):
0.79km, 3'48 pacing, avgHR 153 (79%), maxHR 166 (86%),
0.79km, 3'48 pacing, avgHR 163 (84%), maxHR 172 (89%),
0.84km, 3'33 pacing, avgHR 168 (87%), maxHR 177 (91%),
0.78km, 3'49 pacing, avgHR 169 (87%), maxHR 175 (90%)

最後一課interval,入運動場好好完成。

速度尚算平均,但第三組爆唔上,始終場上有marker,知道大概跑左幾多就會勒住勒住。

最後幾日要調理好心理,用好心情去迎接星期三的比賽。

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  發表於 2014-9-29 23:07
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  發表於 2014-9-27 15:48

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 樓主| 發表於 2014-10-2 17:25:15 | 顯示全部樓層
世事往往是出人意表的.

當你想用好心情去迎接比賽,徧徧這時世的大事會令你思緒不寧.
當你想一洗頹勢,卻又有事故,成績更是強差人意...

舊年跑得差,想從跌底處作起點,誰知今年更差...5km開始橫隔膜劇痛,捱得1km,轉作慢jog,最後變慢步.當中數次嘗試發力都失敗,要落斜後才能重新起步.

成續慘不忍睹,慢過跑全馬pacing,很可笑.

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師兄加油!下次再黎過。  發表於 2014-10-2 21:46
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扯橫隔膜真係好難頂,長跑長有,繼續努力!  發表於 2014-10-2 21:39
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add oil ! ^^  發表於 2014-10-2 21:30
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師兄加油, 下個比賽黎過  發表於 2014-10-2 21:06
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跑步如人生, 總有路直路彎, 加油, Kelvin師兄!  發表於 2014-10-2 18:42

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 樓主| 發表於 2014-10-7 15:51:50 | 顯示全部樓層
07/10/2014 1300 - RR @60min

Time: 1:00'05"
Distance: 10.8km
Pace: 5'33
AvgHR: 142 (73%)
MaxHR: 147 (76%)

終於重新上路.

晚間schedule依舊滿滿的,今日轉跑中午,雖然早晚涼了,但午間仍像個地獄.

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  發表於 2014-10-9 05:31
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  發表於 2014-10-7 20:51
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  發表於 2014-10-7 15:57
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