我的訓練日誌 - 隨心而跑

kelvin71

08/10/2014 2130 - RR @60min

Time: 60min
Distance: 10.6km
AvgHR 140 (72%)
MaxHR 146 (75%)
Pace 5'40

難得早完成一天繁忙事,來個晚跑.
天氣的確涼了,跑完頭髮還是乾乾的.

kelvin71

vcbid: 開始針對scm全馬做訓練.要打番好過base...最長一課RR會上到兩個鐘

kelvin71

11/10/2014 2130 - RR @60min, speed repeat

Time: 60min
Distance: 10.36km
AvgHR 134 (69%)
MaxHR 142 (73%)
Pace 5'45

近幾周氣管總是不順,夜晚瞓覺又咳醒,就算近幾課RR,都要跑4/5km後先開始順氣,似乎要認真處理一下.

跑後做了個輕鬆speed repeat,20秒快/40秒慢共8組,計錯數下跑了9組.

kelvin71

12/10/2014 2115 - RR @90min

Time: 90'02
Distance: 15.52km
AvgHR 135 (70%)
MaxHR 142 (73%)
Pace 5'46

總覺身體不在狀態，需要長時間熱身；可幸是愈跑愈見輕鬆，耐力暫不成問題。

kelvin71

14/10/2014 2200 - RR @65min

Time: 65min
Distance: 11.14km
AvgHR 135 (70%)
MaxHR 141 (73%)
Pace 5'50

恢復跑.

kelvin71

16/10/2014 2200 - RR @65min, speed repeat

Time: 65min
Distance: 11.13km
AvgHR 136 (70%)
MaxHR 142 (73%)
Pace 5'50

事後再加八組20秒快/40秒慢.天氣清涼了,跑也輕鬆了.

kelvin71

18/10/2014 2200 - RR @65min

Time: 65min
Distance: 11.03km
AvgHR 134 (69%)
MaxHR 142 (73%)
Pace 5'53

事忙,現在才補回日誌.
可能最近又瘦了,心跳帶沒有繫緊,所以有些異常資料.上天請賜我一個磅.

kelvin71

19/10/2014 2245 - RR @100min

Time: 100min
Distance: 17.19km
AvgHR 133 (69%)
MaxHR 140 (72%)
Pace 5'50

早出晚歸,但再夜也要跑.

適逢收到續會禮物--小腿套,便拿來試試.
大碼?還想可能要換貨,穿上才發覺還可以,(基本上要穿上也頗吃力),這課雖不算長課,強度也不高,但整體感覺良好,可以說是滿意.我想之後練習可以繼續使用.

在此也誠心向長跑網,以及一眾義工說聲:"謝謝!"

kelvin71

21/10/2014 2200 - RR @70min

Time: 70min
Distance: 12.57km
AvgHR 136 (71%)
MaxHR 142 (73%)
Pace 5'33

普通的一課有個反高潮：

話說接近尾聲時，爬過一位男子頭，不知他是心有不甘，還是想找我作pacer，一直吊我車尾，還要近得很貼，完全收到他的呼吸聲......

這情況維持了接近三圈，我心想：要是想超頭，以我的龜速，稍為提速便把我甩得老遠吧；若純粹想跟車，又未免跟車太貼吧。正好快要完成是晚功課，一於上暗斜時提速，試試你虛實。

當一切就緒，準備吸口大氣時，後方突傳來喘氣如牛的聲音，腳步聲卻停了，噢！原來已經扯爆了......無言......

kelvin71

23/10/2014 2130 - RR

Time: 70min
Distance: 12.34km
AvgHR 135 (70%)
MaxHR 142 (73%)
Pace 5'40

大雨過後,繼續練習.
要在餘下四天完成三課.

kelvin71

24/10/2014 2230 - RR

Time: 110min
Distance: 19.86km
AvgHR 138 (71%)
MaxHR 146 (75%)
Pace 5'33

長RR課。
如此長度，最後十分鐘開始見肚餓，似乎舊年剩下的gel係時候派上用場。

kelvin71

26/10/2014 2200 - RR + speed repeat

Time: 70min
Distance: 13.12km
AvgHR 139 (72%)
MaxHR 144 (74%)
Pace 5'19

這周總算交足功課。
8組衝刺跑也算是輕鬆完成。

kelvin71

28/10/2014 2200 - RR

Time: 75min
Distance: 13.99km
AvgHR 137 (71%)
MaxHR 145 (75%)
Pace 5'21

雨點似有還無的灑下,濕度很高...就算有間歇的大風,汗水也像揮之不去的.
中間補了一次水,之後繼續自轉.

kelvin71

29/10/2014 2300 - RR

Time: 75min
Distance: 13.42km
AvgHR 140 (72%)
MaxHR 146 (75%)
Pace 5'36

陪完大女操水,十點先回家吃飯,草草完事,小休一回便出發.

飯氣攻心下,望鐘收夠籌便算數,speed repeat留待下回分解.

kelvin71

31/10/2014 2200 - RR

Time: 120min
Distance: 22.62km
AvgHR 141 (73%)
MaxHR 146 (75%)
Pace 5'19

是晚走課長RR,10km後先醒覺忘記穿上小腿套.
而走到最後,肚中也漸覺空虛,所以也不迫自己再去走個speed repeat.這星期給自己放輕鬆些吧.

kelvin71

02/11/2014 0800 - 10km race

Time: 43'29
Distance: 10km
AvgHR 169 (87%)
MaxHR 179 (92%)
Pace 4'21

7點半到科學園,先拿了號碼布,換衫,寄存行李,才去排隊去廁所...噢!大排長龍,大錯特錯!
去完廁所望錶,已經是0804,還好,這課只是輕鬆的,不用追時間,平常心.
見起跑處還有很多人,索性慢慢來,飲啖水,拉拉筋才出發.

跑個大外擋,但奈何人太多,很難突圍,多次不小心輕輕撞到其他跑友,換來一,兩聲不滿/謾罵/操口,我也沒有聽清楚.也不放上心.去到第一個轉灣位,要停步等過.

直至過完隧道,人還是很多,而上了天橋後,開始容易些過人,半程過後,才真的可以自顧自的跑.沿途也只在8km處飲了杯水.
而沿途也似沒有甚麼里數牌似的,要到最後400m先有一個,所以只在最後200米作衝刺.

最後成績43'29,不過不失,也不去想,如果不用避人,沒人阻可以快多少...或者一開始跑自己,最後又會跑爆呢!
而且這四星期沒有速度課,收貨吧.

kelvin71

04/11/2014 2130 - SLR

Time: 65'22
Distance: 12.74km
Pace: 5'08
AvgHR: 149 (77%)
MaxHR: 168 (87%)
Time in zone 2: 20'56
Time in zone 3a: 24'44
Time in zone 3b: 15'45

Breakdown per each 5min split:
1st: 0.93km, 5'21min/km, avgHR 118 (61%), maxHR: 126 (65%),
2nd: 1.02km, 4'53min/km, avgHR 144 (74%), maxHR: 147 (76%),
3rd: 1.16km, 4'19min/km, avgHR 158 (81%), maxHR: 163 (84%),
4th: 0.74km, 6'40min/km, avgHR 145 (75%), maxHR: 162 (84%),
5th: 1.01km, 4'58min/km, avgHR 153 (79%), maxHR: 157 (81%),
6th: 1.10km, 4'31min/km, avgHR 160 (82%), maxHR: 168 (87%),
7th: 0.82km, 6'04min/km, avgHR 146 (75%), maxHR: 163 (84%),
8th: 1.02km, 4'53min/km, avgHR 153 (79%), maxHR: 157 (81%),
9th: 1.12km, 4'25min/km, avgHR 160 (82%), maxHR: 163 (84%),
10th: 0.80km, 6'15min/km, avgHR 144 (74%), maxHR: 163 (84%),
11th: 1.04km, 4'48min/km, avgHR 153 (79%), maxHR: 158 (81%),
12th: 1.15km, 4'23min/km, avgHR 161 (83%), maxHR: 164 (85%),
13th: 0.75km, 6'40min/km, avgHR 142 (73%), maxHR: 163 (84%)

10km過後,稍稍休息便繼續上路.
轉入第二個周期,以耐力,速耐力為主.開始加入速度課,長課也會加入上/下坡.經過四周base後,看看可以有多少進步.

這課只算是熱身,尤其在這二個cycle中有些喘,第三個cycle後左大腿很酸.一來未完全恢復,二來要上力也不是一時三刻便到位.

始終,要抽時間練全馬是最艱難的.

kelvin71

06/11/2014 1300 - Tempo

Time: 29'56
Distance: 7.03km
Pace: 4'15
AvgHR: 166 (86%)
MaxHR: 174 (90%)
Time in zone 4a: 15'58

Breakdown per each km (from auto-lap):
4'09.3, avgHR 146 (75%), maxHR 161 (83%),
4'10.1, avgHR 164 (85%), maxHR 167 (86%),
4'14.6, avgHR 168 (87%), maxHR 169 (87%),
4'11.4, avgHR 170 (88%), maxHR 171 (88%),
4'17.7, avgHR 171 (88%), maxHR 172 (89%),
4'26.7, avgHR 171 (88%), maxHR 172 (89%),
4'17.6, avgHR 172 (89%), maxHR 173 (89%)

此間天氣,終於可以恢復午跑.
不過若非這兩晚事忙,也不想今個禮拜午跑,無奈生活迫人.

還未完全復原,跑完5km後明顯疲態畢露,可幸是還能堅持到尾.
但觀乎現在表現,sub 3還是一個非常遙遠的夢.

kelvin71

08/11/2014 2230 - long run @130min

Time: 130'01
Distance: 23.52km
Pace: 5'30
Avg hr: 139 (72%)
Max hr: 156 (80%)
Time in zone 2: 78'08
Time in zone 3a: 36'13
Ascent: 765m
Descent: 805m

1st half: 11.19km
Time: 65'02
Pace: 5'50
Avg hr: 133 (69%)
Max hr: 148 (76%)

2nd half: 12.32km
Time: 64'59
Pace: 5'16
Avg hr: 145 (75%)
Max hr: 156 (80%)

路線由蒲公内圈，轉為蒲公外圈：接近1km落斜，1km平路再緊接1km上斜回原位，補水就入去公園水機。

是晚完成了七圈，以首長課來說中規中距；尾段乏力，拉車回家。

kelvin71

11/11/2014 2130 - SLR @70min

Time: 70'14
Distance: 13.76km
Pace: 5'05
AvgHR: 152 (78%)
MaxHR: 200 (103%)
Time in zone 2: 19'09
Time in zone 3a: 29'07
Time in zone 3b: 16'51

Breakdown per each 5min split:
1st: 0.89km, 5'40min/km, avgHR 133 (69%), maxHR: 172 (89%),
2nd: 1.03km, 4'50min/km, avgHR 144 (74%), maxHR: 173 (89%),
3rd: 1.16km, 4'19min/km, avgHR 151 (78%), maxHR: 177 (91%),
4th: 0.80km, 6'15min/km, avgHR 150 (77%), maxHR: 170 (88%),
5th: 1.00km, 5'00min/km, avgHR 161 (83%), maxHR: 189 (97%),
6th: 1.13km, 4'25min/km, avgHR 156 (80%), maxHR: 189 (97%),
7th: 0.76km, 6'31min/km, avgHR 149 (77%), maxHR: 163 (84%),
8th: 1.03km, 4'50min/km, avgHR 161 (83%), maxHR: 200 (103%),
9th: 1.14km, 4'21min/km, avgHR 162 (84%), maxHR: 166 (86%),
10th: 0.75km, 6'36min/km, avgHR 144 (74%), maxHR: 166 (86%),
11th: 1.07km, 4'39min/km, avgHR 155 (80%), maxHR: 160 (82%),
12th: 1.15km, 4'19min/km, avgHR 163 (84%), maxHR: 168 (87%),
13th: 0.77km, 6'27min/km, avgHR 147 (76%), maxHR: 166 (86%),
14th: 1.03km, 4'48min/km, avgHR 154 (79%), maxHR: 163 (84%)

上周長課後,疲倦感揮之不去,於是放自己多一日假休養生息,走了堂speed repeat.

是課終於跑鬆番啲肌肉,但心跳帶傻左,基本上毫無參考價值可言,全程只能跟感覺跑.