我的訓練日誌 - 隨心而跑

kelvin71

15/11/2014 2130 - LR @140min

Time: 140'03
Distance: 25.61km
Pace: 5'27
Avg hr: 142 (73%)
Max hr: 158 (81%)
Time in zone 2: 82'10
Time in zone 3a: 51'30
Ascent: 715m
Descent: 740m

1st half: 12.31km
Time: 70'00
Pace: 5'40
Avg hr: 138 (71%)
Max hr: 152 (78%)

2nd half: 13.30km
Time: 70'02
Pace: 5'16
Avg hr: 146 (75%)
Max hr: 158 (81%)

太多突發,太少時間.

拖至周六才能做第二課,老大不是味兒.
繼續在這外圈拼搏,由小腿套換上compression,消了兩包gel,但最後一lap也見乏力.

速度是談不上的,始終不斷的上/下斜,斷不能做出甚麼快圈速的.只望雙腿盡快適應,不要再有剎那的抽筋感.

kelvin71

16/11/2014 2200 - RR @60min, speed repeat @20sec (40sec) x 8, hill repeat @30sec x 2

RR:
Time: 60min
Distance: 10km
AvgHR 129 (66%)
MaxHR 136 (70%)
Pace 6'00

蹺課太多,心有不甘,盡人事走多課,追得幾多補幾多.

先來60分鐘RR,盡量放鬆之餘再儲儲里數.
疲勞感漸消,便來個短途衝刺,還算有心有力,比預期走得還好.

心熊起來,轉道試試衝坡,好景不常,第一個後已覺不妥.再來多個,腳響警號,鳴金收兵.
連續兩星期編排失當,要好好反省.

kelvin71

18/11/2014 2215 - SLR @75min

Time: 75'16
Distance: 15.02km
Pace: 5'00
AvgHR: 148 (76%)
MaxHR: 173 (89%)
Time in zone 2: 24'07
Time in zone 3a: 20'58
Time in zone 3b: 22'30

Breakdown per each 5min split:
1st: 0.87km, 5'43min/km, avgHR 125 (64%), maxHR: 162 (84%),
2nd: 1.03km, 4'50min/km, avgHR 134 (69%), maxHR: 154 (79%),
3rd: 1.14km, 4'21min/km, avgHR 135 (70%), maxHR: 166 (86%),
4th: 0.76km, 6'31min/km, avgHR 145 (75%), maxHR: 164 (85%),
5th: 0.98km, 5'05min/km, avgHR 154 (79%), maxHR: 158 (81%),
6th: 1.16km, 4'17min/km, avgHR 163 (84%), maxHR: 168 (87%),
7th: 0.75km, 6'40min/km, avgHR 144 (74%), maxHR: 166 (86%),
8th: 1.05km, 4'44min/km, avgHR 145 (75%), maxHR: 160 (82%),
9th: 1.18km, 4'17min/km, avgHR 165 (85%), maxHR: 169 (87%),
10th: 0.77km, 6'27min/km, avgHR 148 (76%), maxHR: 169 (87%),
11th: 1.04km, 4'46min/km, avgHR 155 (80%), maxHR: 168 (87%),
12th: 1.19km, 4'10min/km, avgHR 161 (83%), maxHR: 173 (89%),
13th: 0.81km, 6'11min/km, avgHR 138 (71%), maxHR: 167 (86%),
14th: 1.03km, 4'48min/km, avgHR 155 (80%), maxHR: 160 (82%),
15th: 1.20km, 4'12min/km, avgHR 148 (76%), maxHR: 173 (89%)

進入這周期的第三周,係時候要提升狀態.
稍稍加速,看看自己處於那個水平.

撇除心率的一些錯資料,這課算是不錯.

kelvin71

20/11/2014 1300 - tempo @35min

Warmup:
- 10min RR
- 100m fast/100m slow x 4
- water and toilet break
- start main set

Tempo:
Time: 35'03
Distance: 8.04km
Pace: 4'21
AvgHR: 164 (85%)
MaxHR: 169 (87%)
Time in zone 4a: 0
Breakdown per each km (from auto-lap):
4'12.7, avgHR 146 (75%), maxHR 160 (82%),
4'19.0, avgHR 164 (85%), maxHR 165 (85%),
4'24.4, avgHR 166 (86%), maxHR 167 (86%),
4'24.6, avgHR 165 (85%), maxHR 167 (86%),
4'13.3, avgHR 167 (86%), maxHR 168 (87%),
4'22.3, avgHR 167 (86%), maxHR 168 (87%),
4'33.3, avgHR 166 (86%), maxHR 167 (86%),
4'24.3, avgHR 168 (87%), maxHR 169 (87%)

三個字:跑得勁差,冇嘢好講,心情爛爆.

kelvin71

21/10/2014 2200 - RR @60min, speed repeat @20sec (40sec) x 8

Time: 60min
Distance: 10.23km
AvgHR 129 (66%)
MaxHR 136 (70%)
Pace 5'53

下午公司打3on3比賽，是課就轉做恢復課。

近期的也做得太過輕鬆，最高也不過70%，我想，aerobic pace應該都會減慢了。

最後再做8個衝刺，還算有心有力，也感到那種應有的疲倦。

kelvin71

kelvin71 發表於 2014-11-19 09:33
18/11/2014 2215 - SLR @75min

Time: 75'16

回Ringo兄：雖然心率訓練較孤獨，進步不會太突出，但卻能讓我心無旁騖繼續訓練，最重要是能遠離傷痛。

kelvin71

kelvin71 發表於 2014-11-20 15:45
20/11/2014 1300 - tempo @35min

Warmup:

回Vcbid：長期睡眠不足，食無定時，訓練時間也較飄忽，對於高要求的課堂影響最大。

kelvin71

23/11/2014 2130 - long run @150min

Time: 150'01
Distance: 28.47km
Pace: 5'16
Avg hr: 141 (73%)
Max hr: 161 (83%)
Time in zone 2: 84'35
Time in zone 3a: 51'19
Ascent: 955m
Descent: 955m

1st half: 13.86km
Time: 75'01
Pace: 5'24
Avg hr: 135 (70%)
Max hr: 150 (77%)

2nd half: 14.60km
Time: 75'00
Pace: 5'08
Avg hr: 147 (76%)
Max hr: 161 (83%)

最後，打籃球的滯後疲累終於湧出，腰部、腳弓位尤其嚴重，應該是不斷做急停動作，以及長期面對身高/體重比我大兩個碼的對手吧。

但練跑就冇藉口的，只有換番對舊鞋，貪其保護性略好，卻出乎意料地跑得好：落斜肯加速，上斜算有力，這九個大圈要到最後最後才有拉車感。

似乎，要重新考慮一下全馬的裝備。

kelvin71

25/11/2014 2200 - SLR @80min

Time: 80'19
Distance: 15.79km
Pace: 5'05
AvgHR: 152 (78%)
MaxHR: 169 (87%)
Time in zone 2: 24'22
Time in zone 3a: 27'25
Time in zone 3b: 25'23

Breakdown per each 5min split:
1st: 0.81km, 6'07min/km, avgHR 120 (62%), maxHR: 136 (70%),
2nd: 0.99km, 5'03min/km, avgHR 145 (75%), maxHR: 152 (78%),
3rd: 1.15km, 4'21min/km, avgHR 160 (82%), maxHR: 165 (85%),
4th: 0.77km, 6'31min/km, avgHR 145 (75%), maxHR: 164 (85%),
5th: 0.98km, 5'05min/km, avgHR 152 (78%), maxHR: 158 (81%),
6th: 1.16km, 4'17min/km, avgHR 163 (84%), maxHR: 168 (87%),
7th: 0.79km, 6'19min/km, avgHR 146 (75%), maxHR: 167 (86%),
8th: 1.04km, 4'48min/km, avgHR 155 (80%), maxHR: 159 (82%),
9th: 1.17km, 4'15min/km, avgHR 164 (85%), maxHR: 167 (86%),
10th: 0.80km, 6'11min/km, avgHR 148 (76%), maxHR: 167 (86%),
11th: 1.04km, 4'48min/km, avgHR 153 (79%), maxHR: 157 (81%),
12th: 1.22km, 4'05min/km, avgHR 165 (85%), maxHR: 169 (87%),
13th: 0.78km, 6'23min/km, avgHR 147 (76%), maxHR: 169 (87%),
14th: 1.02km, 4'53min/km, avgHR 154 (79%), maxHR: 157 (81%),
15th: 1.21km, 4'07min/km, avgHR 165 (85%), maxHR: 169 (87%),
16th: 0.79km, 6'19min/km, avgHR 146 (75%), maxHR: 168 (87%)

這課愈跑愈有力,第三轉過後呼吸更見流暢.

這次著重在正確心率區處跑,稍有超標也會刻意減速,所以雖然zone 3a速度沒有寸進,但總算zone 3b大概做了個progressive,滿意收貨.

kelvin71

28/11/2014 2200 - long run

Time: 160'05
Distance: 31.02km
Pace: 5'10
Avg hr: 144 (74%)
Max hr: 161 (83%)
Time in zone 2: 82'07
Time in zone 3a: 63'14
Time in zone 3b: 8'52
Ascent: 1275m
Descent: 1235m

1st half: 15.01km
Time: 80'02
Pace: 5'19
Avg hr: 138 (71%)
Max hr: 150 (77%)

2nd half: 16.01km
Time: 80'03
Pace: 5'00
Avg hr: 150 (77%)
Max hr: 161 (83%)

竟然可以loop 十轉，自己也有些納罕。

每兩圈入園稍作補給：水，gel，鹽丸，gel，水。

大膽地落斜加速，上斜也盡量快步上，超標少許在所難免。

kelvin71

02/12/2014 2230 - RR, SR

Time: 60min
Distance: 11.15km
AvgHR 133 (69%)
MaxHR 144 (74%)
Pace 5'21

天氣涼左,RR都快番,雖然未到自己心目中時間,但來日方長.

接著十次的衝刺跑,短跑FORM,不俗.但卻換來左小腿一絲絲繃緊的感覺,有些隱憂.

kelvin71

05/12/2014 2315 - RR, hill repeat

Time: 60min
Distance: 11.35km
AvgHR 140 (72%)
MaxHR 148 (76%)
Pace 5'16

晚晚都夜返，十點先食飯，只可留家做core。今晚就算再辛苦，都要落街跑轉。

60分鐘熱身後便上主菜：衝坡十組，狀態關係，揀了便輕鬆的微斜作訓練。

kelvin71

07/12/2014 2130 - Tempo

Warmup:
- 24min jogging, including HR up to 82%, 100m fast/100m slow x 4
- water and toilet break
- start main set

Tempo:
Time: 40min
Distance: 9.64km
Pace: 4'08
AvgHR: 164 (85%)
MaxHR: 172 (89%)
Time in zone 4a: 2'39
Breakdown per each km (from auto-lap):
4'12.7, avgHR 146 (75%), maxHR 157 (81%),
4'08.6, avgHR 160 (82%), maxHR 163 (84%),
4'09.8, avgHR 163 (84%), maxHR 166 (86%),
4'07.7, avgHR 166 (86%), maxHR 167 (86%),
4'04.8, avgHR 167 (86%), maxHR 169 (87%),
4'04.7, avgHR 168 (87%), maxHR 169 (87%),
4'12.7, avgHR 168 (87%), maxHR 169 (87%),
4'13.7, avgHR 167 (86%), maxHR 168 (87%),
4'06.0, avgHR 170 (88%), maxHR 172 (89%),
rest 2'39.3: 640m, avgHR 169 (87%), maxHR 170 (88%)

久違了的運動場.
熱身充足,再做現在的弱項.

開始時只是慢慢來,不欲操之過急.可幸至最後沒有大跌速.

練馬仔已有一段時間,不斷訓練zone 2 - 3b 的效率,換來的,便是LT降低了,速耐力不足更見明顯.所以心率難以達標就早有心理準備,同時也不會強迫自己.

kelvin71

09/12/2014 2215 - SLR @90min

Time: 90'01
AvgHR: 146 (75%)
MaxHR: 163 (84%)

隻錶帶左番公司差電,唔記得拎走,但絕不是休息的藉口.
用隻陳年舊錶,雖只得即時心跳值,其他一切久奉,惟有將就將就.

純粹操心率,又不見得太差,3個速度區主要在70%,77%,83%附近游走;沒有GPS,卻少了份追距離的壓力.

kelvin71

11/12/2014 2200 - RR, speed repeat

Time: 60'05
Distance: 11.24km
AvgHR 131 (68%)
MaxHR 144 (74%)
Pace 5'21

輕鬆跑完,衝刺12段.
今次較著重跑姿,雖則不是full speed,也能接受.

kelvin71

12/12/2014 2200 - long run

Time: 180'01
Distance: 34.28km
Pace: 5'16
Avg hr: 138 (71%)
Max hr: 153 (79%)
Time in zone 2: 140'24
Time in zone 3a: 26'47
Ascent: 1500m
Descent: 1510m

1st half: 17.43km
Time: 90'
Pace: 5'10
Avg hr: 135 (70%)
Max hr: 144 (74%)

2nd half: 16.84km
Time: 90'
Pace: 5'21
Avg hr: 141 (73%)
Max hr: 153 (79%)

全副武裝上陣作最後測試。

但這晚表現強差人意：可能太凍，上半段開快了不自知，但不停地上下山就令雙腿提早透支。

下半段就出事，完全入唔到zone，最後兩圈上斜無力，落斜又唔快，結果跑得比上半段更慢，實屬首次。

kelvin71

14/12/2014 2145 - interval

Warmup:
- 21min jogging, including HR up to 81%, 100m fast/100m slow x 4
- water and toilet break
- start main set

Interval:
1.25km, avgHR 153 (79%), maxHR 169 (87%), 4'00 pace
1.24km, avgHR 164 (85%), maxHR 171 (88%), 4'02 pace
1.22km, avgHR 166 (86%), maxHR 172 (89%), 4'05 pace
1.21km, avgHR 167 (86%), maxHR 172 (89%), 4'07 pace
1.20km, avgHR 166 (86%), maxHR 171 (88%), 4'10 pace

差勁。

五輪後竟然搞到要跳車，無咩好講。

kelvin71

16/12/2014 2145 - SLR

Time: 90'22
Distance: 18.39km
Pace: 4'55
AvgHR: 151 (78%)
MaxHR: 167 (86%)
Time in zone 2: 26'18
Time in zone 3a: 34'18
Time in zone 3b: 27'02

Breakdown per each 5min split:
1st: 0.90km, 5'33min/km, avgHR 119 (61%), maxHR: 142 (72%),
2nd: 1.04km, 4'48min/km, avgHR 141 (73%), maxHR: 150 (77%),
3rd: 1.18km, 4'15min/km, avgHR 156 (80%), maxHR: 161 (83%),
4th: 0.80km, 6'11min/km, avgHR 144 (74%), maxHR: 160 (82%),
5th: 1.03km, 4'48min/km, avgHR 152 (78%), maxHR: 157 (81%),
6th: 1.19km, 4'12min/km, avgHR 162 (84%), maxHR: 166 (86%),
7th: 0.80km, 6'11min/km, avgHR 147 (76%), maxHR: 166 (86%),
8th: 1.06km, 4'46min/km, avgHR 155 (80%), maxHR: 158 (81%),
9th: 1.16km, 4'17min/km, avgHR 162 (84%), maxHR: 166 (86%),
10th: 0.82km, 6'04min/km, avgHR 147 (76%), maxHR: 166 (86%),
11th: 1.03km, 4'48min/km, avgHR 153 (79%), maxHR: 158 (81%),
12th: 1.20km, 4'10min/km, avgHR 163 (84%), maxHR: 166 (86%),
13th: 0.81km, 6'07min/km, avgHR 146 (75%), maxHR: 166 (86%),
14th: 1.08km, 4'35min/km, avgHR 154 (79%), maxHR: 161 (83%),
15th: 1.17km, 4'17min/km, avgHR 162 (84%), maxHR: 167 (86%),
16th: 0.82km, 6'04min/km, avgHR 146 (75%), maxHR: 164 (85%),
17th: 1.02km, 4'53min/km, avgHR 153 (79%), maxHR: 158 (81%),
18th: 1.17km, 4'15min/km, avgHR 161 (83%), maxHR: 166 (86%)

經過幾堂失望課，回歸耐力課終可做回自己。

天氣寒冷，心率處於較低位置；但長期逆風而跑下，是強風：強到吹得郁人，所以也不能放開地跑。

六組後仍有氣有力，狀態比想像中好。

kelvin71

18/12/2014 2130 - tempo

Warmup:
- 24min jogging, slowly push to HR up to 81%
- 1min fast/1min slow x 4
- water and toilet break
- start main set

Tempo:
Time: 40min
Distance: 9.53km
Pace: 4'12
AvgHR: 163 (84%)
MaxHR: 168 (87%)
Time in zone 4a: 0
Breakdown per each km (from auto-lap):
4'12.2, avgHR 148 (76%), maxHR 157 (81%),
4'13.1, avgHR 160 (82%), maxHR 163 (84%),
4'08.3, avgHR 164 (85%), maxHR 166 (86%),
4'10.7, avgHR 165 (85%), maxHR 166 (86%),
4'11.5, avgHR 165 (85%), maxHR 167 (86%),
4'15.8, avgHR 165 (85%), maxHR 166 (86%),
4'11.1, avgHR 165 (85%), maxHR 167 (86%),
4'12.0, avgHR 166 (86%), maxHR 167 (86%),
4'12.6, avgHR 165 (85%), maxHR 166 (86%),
rest 2'12.7: 530m, avgHR 167 (86%), maxHR 168 (87%)

轉用一個較長的熱身,更像樣.

開了一個接近10km的pacing,之後便跟感覺跑,只在每400m看看手錶.而速度上可以說是均速.
可惜心率就不達標:正正因為未達標,整課走得極奇輕鬆,沉醉於這個comfort zone中.

可以安慰自己的是,現在zone 3b 的速度和之前4b的差無幾(well,天氣也有很大的影響).
而往後的tempo就要更有決心跳出這個comfort zone.

kelvin71

21/12/2014 0630 - full marathon race

Summary:
Time: 3:08'53
Distance: 42.61km (as my watch data)
Pace: 4'27
AvgHR: 159 (82%)
MaxHR: 199 (103%)
Time in zone 2: 5'34
Time in zone 3a: 43'44
Time in zone 3b: 2:15'59

Breakdown per each 5km (as per race course mark):
22'04, avgHR 158 (81%), maxHR 167 (86%),
21'43, avgHR 164 (85%), maxHR 167 (86%),
22'00, avgHR 163 (84%), maxHR 166 (86%),
21'50, avgHR 161 (83%), maxHR 164 (85%),
22'03, avgHR 159 (82%), maxHR 161 (83%),
25'04, avgHR 159 (82%), maxHR 161 (83%),
21'35, avgHR 159 (82%), maxHR 166 (86%),
22'41, avgHR 157 (81%), maxHR 199 (103%),
rest distance: 9'49, avgHR 150 (77%), maxHR 167 (86%)

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