我的訓練日誌 - 隨心而跑

kelvin71

RR @45min - 4/8/2016 1300 (Treadmills)

Time: 45'00
AvgHR: 138 (71%)
MaxHR: 146 (75%)
Distance: 7.8km
Pace: 5'46

kelvin71

kelvin71 發表於 2016-8-4 14:29
RR @45min - 4/8/2016 1300 (Treadmills)

Time: 45'00

師兄停左一排無跑?
=== === ===

停左幾個禮拜冇跑...

kelvin71

Spinning @100rpm/90rpm/80rpm/70rpm x 5min (2min rest) - 5/8/2016 1300

Warmup:
- 5min 100rpm @level 6, avgHR: 114 (59%), maxHR: 126 (65%)
- 1min single leg pedal 80rpm x 4 @level 5, avgHR: 131 (68%), maxHR: 141 (73%)

Core:
- 100rpm @ level 7, avgHR: 150 (77%), maxHR: 162 (84%)
- 90rpm @ level 9, avgHR: 154 (79%), maxHR: 165 (85%)
- 80rpm @ level 11, avgHR: 155 (80%), maxHR: 166 (86%)
- 70rpm @ level 13, avgHR: 155 (80%), maxHR: 166 (86%)

cool down: 5min easy spin

有見上星期完全跟唔上,今個禮拜全面下調阻力,輕鬆少少 (其實一啲都唔輕鬆),最緊要達標完成.

kelvin71

LR @70min - 6/8/2016 1245 (treadmills)

Time: 70'03
AvgHR: 146 (75%)
Max HR: 158 (81%)
Pace: 5'18
Time in zone 2: 35'32
Time in zone 3a: 32'51

1st 35min:
AvgHR: 138 (71%)
Max HR: 144 (74%)
Distance: 6.07km
Pace: 5'46

2nd 35min:
AvgHR: 153 (79%)
Max HR: 158 (81%)
Distance: 7.13km
Pace: 4'55 (5'00 -> 4'55 -> 4'50)

kelvin71

Speed repeat @200m x 6 - 8/8/2016 1300 (Jogging trail)

Warm up: 15min RR, 10min drills

Core 200m: 34s, 34.7s, 35.3s, 36.5s, 36.5s, 37.3s (rest around 3'00)

好熱,愈跑愈慢,六個後跳船
跑跑下左大腿筋有反應,好彩頂得到尾.
更好彩,明天起外遊數天,乘機休腳.

kelvin71

SLR @40min - 15/8/2016 1300 (Treadmills)

Time: 40'01
AvgHR: 154 (79%)
MaxHR: 171 (88%)
Time in zone 2: 3'34
Time in zone 3a: 11'42
Time in zone 3b: 19'18
Pace in zone 2: 5'45-7'00
Pace in zone 3a: 4'55-5'30
Pace in zone 3b: 4'20-445

假後復操
一塌糊塗
開錯披乘
恨錯難返
賴東賴西
又熱又焗
於事無補
明天繼續

kelvin71

Tempo @2km x 3 (2min rest) - 16/8/2016 1300 (Treadmills)

warmup: 10min RR, 10min drills

Core
1st 2km:
Time: 8'27
AvgHR: 157 (81%)
MaxHR: 169 (87%)
Pace: 4'13 (4'15 -> 4'11)

2nd 2km:
Time: 8'20
AvgHR: 167 (86%)
MaxHR: 175 (90%)
Pace: 4'10 (4'11 -> 4'08)

3rd 2km:
Time: 8'16
AvgHR: 171 (88%)
MaxHR: 177 (91%)
Pace: 4'08

由4'15做起,半程心率未達標就提速
休息過後就用上程最後速度起跳
最後都係超超地
下次都係要保守啲

kelvin71

RR @40min - 17/8/2016 1300 (Treadmills)

Time: 40'00
AvgHR: 136 (70%)
MaxHR: 146 (75%)
Pace: 5'42

鬆鬆腳.

kelvin71

Spinning @100rpm/90rpm/80rpm/70rpm x 5min (2min rest) - 19/8/2016 1300

Warmup:
- 5min 100rpm @level 5, avgHR: 100 (52%), maxHR: 120 (62%)
- 1min single leg pedal 80rpm x 4 @level 5, avgHR: 122 (63%), maxHR: 134 (69%)

Core:
- 100rpm @ level 7, avgHR: 145 (75%), maxHR: 159 (82%)
- 90rpm @ level 9, avgHR: 151 (78%), maxHR: 163 (84%)
- 80rpm @ level 11, avgHR: 152 (78%), maxHR: 164 (85%)
- 70rpm @ level 13-14, avgHR: 152 (78%), maxHR: 166 (86%)

cool down: 5min easy spin

有啲餘力
總算有信心完全within-target地完成

kelvin71

SLR @45min - 22/8/2016 1300 (Treadmills)

Time: 45'03
AvgHR: 151 (78%)
MaxHR: 171 (88%)
Time in zone 2: 6'33
Time in zone 3a: 17'05
Time in zone 3b: 14'56
Pace in zone 2: 6'00 -> 6'10 -> 6'30
Pace in zone 3a: 5'05 -> 5'00 -> 4'55-5'05
Pace in zone 3b: 4'30 -> 4'24 -> 4'20-4'30

又落雨,又親子,搞到成個周末冇跑過.
今日開得較保守,但室內也上到29C,超標就只是時間問題

kelvin71

Tempo @2km x 3 (2min rest) - 23/8/2016 1300 (Treadmills)

warmup: 10min RR, 10min drills

Core
1st 2km:
Time: 8'27
AvgHR: 158 (81%)
MaxHR: 170 (88%)
Pace: 4'13 (4'15 -> 4'11)

2nd 2km:
Time: 8'21
AvgHR: 167 (86%)
MaxHR: 175 (90%)
Pace: 4'11

3rd 2km:
Time: 8'27
AvgHR: 171 (88%)
MaxHR: 178 (92%)
Pace: 4'13

繼續由4'15做起,半程心率未達標就提速
但第二組已經冇得加
要保守啲,所以第三組放番慢些少
最後超得幾多,但既然已經保守左,就老虎蟹頂埋佢

kelvin71

RR @40min - 24/8/2016 1300 (Treadmills)

Time: 40'01
AvgHR: 140 (72%)
MaxHR: 147 (76)
Distance: 7.02km
Pace: 5'42

CLS,室內都去到30C,不如燒左個冷氣,通番風唔好咁焗好過

kelvin71

Spinning @100rpm/90rpm/80rpm/70rpm x 5min (2min rest) - 26/8/2016 1300

Warmup:
- 5min 100rpm @level 5, avgHR: 104 (54%), maxHR: 124 (64%)
- 1min single leg pedal 80rpm x 4 @level 5, avgHR: 127 (65%), maxHR: 138 (71%)

Core:
- 100rpm @ level 7, avgHR: 147 (76%), maxHR: 161 (83%)
- 90rpm @ level 9, avgHR: 153 (79%), maxHR: 165 (85%)
- 80rpm @ level 11, avgHR: 153 (79%), maxHR: 165 (85%)
- 70rpm @ level 13, avgHR: 152 (78%), maxHR: 164 (85%)

cool down: 5min easy spin

成個禮拜作作地病,又唔發出,又冇好轉,作死.

kelvin71

Speed repeat @400m x 4 - 28/8/2016 1700 (Sports ground)

Warm up: 10min RR, 15min drills

先做電兔,帶住個女跑300慢,100快 x 4

之後自己跑Core 400m: 1'12, 1'16, 1'19, 1'20 (rest around 3'00), 叫個女響100m 等我,見我轉彎入直路就一齊跑,跑完後我就原地休,佢就行番去100m起點,幾好玩,原先諗住keep 1'20,但個頭開快左,係最後先keep 到

要諗定下個禮拜同佢玩乜野.

kelvin71

Tempo @2km, 2km, 2km, 1km (2min rest) - 30/8/2016 1300 (Treadmills)

warmup: 10min RR, 10min drills

Core
1st 2km:
Time: 8'28
AvgHR: 158 (81%)
MaxHR: 168 (87%)
Pace: 4'14 (4'15 -> 4'13)

2nd 2km:
Time: 8'25
AvgHR: 166 (86%)
MaxHR: 174 (90%)
Pace: 4'13

3rd 2km:
Time: 8'25
AvgHR: 169 (87%)
MaxHR: 176 (91%)
Pace: 4'13

4th 1km:
Time: 4'13
AvgHR: 167 (86%)
MaxHR: 174 (90%)
Pace: 4'13

由4'15做起,半程心率未達標就提速
今次繼續保守
實情係,每組後期都會超,根本冇得再快

kelvin71

Spinning @100rpm/90rpm/80rpm/70rpm x 5min (1min rest), [50rpm x 1min/100rpm x 1min] x10 - 31/8/2016 1300

Warmup:
- 5min 100rpm @level 5, avgHR: 108 (56%), maxHR: 127 (65%)
- 1min single leg pedal 85rpm x 4 @level 5, avgHR: 133 (69%), maxHR: 143 (74%)

Core:
- 100rpm @ level 7, avgHR: 147 (76%), maxHR: 161 (83%)
- 90rpm @ level 9, avgHR: 153 (79%), maxHR: 162 (84%)
- 80rpm @ level 11, avgHR: 154 (79%), maxHR: 162 (84%)
- 70rpm @ level 13, avgHR: 153 (79%), maxHR: 161 (83%)

- 20min: 50rpm x 1min, 100rpm x 1min @ level 17, 5 (5 set), level 18, 6 (5 set), avgHR: 142 (73%), maxHR: 148 (76%)

cool down: 5min easy spin

上左啲力,間休短左,但感覺輕鬆左.
似乎重/輕腳仲可以調高阻力,下周試試.

kelvin71

RR @40min - 2/9/2016 1300 (Treadmills)

Time: 40'00
AvgHR: 136 (70%)
MaxHR: 146 (75)
Distance: 7.08km
Pace: 5'39

kelvin71

LR @80min - 3/9/2016 1230 (Treadmills)

Time: 1:20'10
AvgHR: 151 (78%)
MaxHR: 172 (89%)

Breakdown:

Warm up: 10min, avgHR 120 (62%), maxHR 133 (69%), 6'00 pace

(5min @zone 2, 5min @zone 3b, 5min @zone 4a) x 4:
- set 1:
  zone 2: avgHR 132 (68%), maxHR 134 (69%), 6'00 pace
  zone 3b: avgHR 150 (77%), maxHR 157 (81%), 4'30 pace
  zone 4a: avgHR 161 (83%), maxHR 165 (85%), 4'15 pace
- set 2:
  zone 2: avgHR 152 (78%), maxHR 165 (85%), 6'00 pace
  zone 3b: avgHR 159 (82%), maxHR 164 (85%), 4'30 pace
  zone 4a: avgHR 168 (87%), maxHR 170 (88%), 4'15 pace
- set 3:
  zone 2: avgHR 144 (74%), maxHR 170 (88%), 6'00 pace
  zone 3b: avgHR 159 (82%), maxHR 163 (84%), 4'30 pace
  zone 4a: avgHR 166 (86%), maxHR 169 (87%), 4'15 pace
- set 4:
  zone 2: avgHR 153 (79%), maxHR 169 (87%), 6'00 pace
  zone 3b: avgHR 160 (82%), maxHR 164 (85%), 4'30 pace
  zone 4a: avgHR 167 (86%), maxHR 170 (88%), 4'15 pace

RR @5min, avgHR 155 (80%), maxHR 170 (88%), 6'30 pace

tempo @5min, avgHR 167 (86%), maxHR 172 (89%), 4'00 pace

- Lunch time 做,幾趕下,頭尾各cut 短5min
- 下次要試下跑番街

kelvin71

RR @45min - 5/9/2016 1300 (Treadmills)

Time: 45'00
AvgHR: 137 (71%)
MaxHR: 145 (75)
Distance: 8.04km
Pace: 5'36

kelvin71

Interval @400m x 10 (1min rest) - 4/9/2016 1700 (Sports ground)

Warm up: 10min RR, 15min drills

Core 400m x 5 (1min rest), 400m jog, 400m x 5 (1min rest):
1'27.9, 1'28.3, 1'28.9, 1'29.2, 1'28.7, 1'29.7, 1'27.2, 1'28, 1'28.6, 1'23.8

- 差啲唔記得做呢個記綠
- 原先諗住用4分速 (1'36) 跑,開快左又冇乜問題,就無刻意調整
- 時間關係,原本最後1km tempo 變左最後100m 爆上算數
- 跟班就只要佢做100m x 10, 頭5個300m jog 做間休,尾5個慢行回起點做間休,乾晒塘