我的訓練日誌 - 隨心而跑

kelvin71

16/05/2013 1300 - RR + speed repeat

RR -
Time: 45'00
Distance: 7.87km
Pace: 5'43
Avg HR: 136 (70%)
Max HR: 144 (74%)

Speed Repeat -
1st: 28.5', avg HR 138 (71%), max HR 162 (84%), 170m, 2'15 rest
2nd: 27.8', avg HR 142 (73%), max HR 163 (84%), 160m, 2'26 rest
3rd: 29.8', avg HR 147 (76%), max HR 165 (85%), 170m, 2'31 rest
4th: 28.7' avg HR 144 (74%), max HR 163 (84%), 160m, 2'30 rest
5th: 28.8' avg HR 147 (76%), max HR 163 (84%), 150m, 2'48 rest
6th: 29.8' avg HR 143 (74%), max HR 160 (82%), 160m

大雨中做SPEED REPEAT,既爽,又怕PK.今次距離跑近150M,整體表現滿意...姿勢良好,全程有力.

kelvin71

18/05/2013 2230 - long run@60min


Time: 60min
Distance: 10.60km
Pace: 5'40
Avg hr: 148 (76%)
Max hr: 158 (81%)
Time in zone 2: 28'13
Time in zone 3a: 29'45

1st half:
Distance: 5.04km
Pace: 5'57
Avg hr: 142 (73%)
Max hr: 146 (75%)

2nd half:
Distance: 5.56km
Pace: 5'24
Avg hr: 155 (80%)
Max hr: 158 (81%)

時間訂在60分鐘，所以也並不是跑得很長很久。高溫下，就算稍微提升心跳上限作用也不太顯著。

kelvin71

20/05/2013 1300 - RR

Time: 45'51
Distance: 7.89km
Pace: 5'50
Avg HR: 141 (73%)
Max HR: 147 (76%)

天文台話有32度,相信就算不是,也非常接近了.
但對比上星期,今課感覺較為輕鬆.

kelvin71

21/05/2013 2130 - long run @60min

Time: 60min
Distance: 11.3km
Pace: 5'19
Avg hr: 144 (74%)
Max hr: 157 (81%)
Time in zone 2: 30'12
Time in zone 3a: 27'12

1st half:
Distance: 5.27km
Pace: 5'41
Avg hr: 137 (71%)
Max hr: 145 (75%)

2nd half:
Distance: 6.03km
Pace: 4'58
Avg hr: 151 (78%)
Max hr: 157 (81%)

跑了約廿分鐘開始下雨，可以說是幫身體降溫，使下半程跑快了。

kelvin71

22/05/2013 1300 - Cycling

Time: 35min
Avg HR: 134 (69%)
Max HR: 145 (75%)
Time in zone 2: 29'45
Resistance level: 5-7
RPM: 92-98

今次以保持RPM在95附近為基礎,慢慢加大RESISTANCE LEVEL以進入目標心跳區.
而每過10分鐘,也會減低阻力以保持在這個步速.
這次不賴,看看下回可否再提高阻力.

kelvin71

23/05/2013 1300 - RR

Time: 45'10
Distance: 8.10km
Pace: 5'33
Avg HR: 140 (72%)
Max HR: 147 (76%)

輕鬆一課.

kelvin71

27/05/2013 1300 - RR

Time: 46'10
Distance: 8.04km
Pace: 5'33
Avg HR: 143 (74%)
Max HR: 148 (77%)

上周缺了一課...
今天很熱很曬.心跳控制差了.

kelvin71

28/05/2013 1300 - Cycling

Time: 35min
Avg HR: 137 (71%)
Max HR: 147 (76%)
Time in zone 2: 30'25
Resistance level: 5-8
RPM: 90-100

試了高一級的阻力,但表現不理想.
下周嘗試保持在100RPM下訓練.

kelvin71

29/05/2013 1300 - RR + Speed Repeat

RR -
Time: 45'00
Distance: 8.2km
Pace: 5'30
Avg HR: 139 (72%)
Max HR: 147 (76%)

Speed Repeat -
1st: 26.3', avg HR 136 (70%), max HR 160 (82%), 150m, 2'30 rest
2nd: 27.0', avg HR 141 (73%), max HR 159 (82%), 160m, 2'30 rest
3rd: 27.4', avg HR 144 (74%), max HR 162 (84%), 150m, 2'40 rest
4th: 27.7' avg HR 144 (74%), max HR 161 (83%), 160m, 2'40 rest
5th: 27.5' avg HR 146 (75%), max HR 162 (84%), 150m, 2'50 rest
6th: 27.7' avg HR 144 (74%), max HR 162 (84%), 160m

整體表現不俗.繼續努力.

kelvin71

31/05/2013 1300 - RR

Time: 47'15
Distance: 8.03km
Pace: 5'53
Avg HR: 144 (74%)
Max HR: 149 (77%)

經過上課SPEED REPEAT,大腿有些少緊,休息了一天還未完全復原.今課明顯收慢作調節.

kelvin71

02/06/2013 2130 - long run

Time: 60min
Distance: 10.80km
Pace: 5'32
Avg hr: 145 (75%)
Max hr: 158 (81%)
Time in zone 2: 28'03
Time in zone 3a: 29'40

1st half:
Distance: 5km
Pace: 6'
Avg hr: 136 (70%)
Max hr: 145 (75%)

2nd half:
Distance: 5.8km
Pace: 5'10
Avg hr: 154 (79%)
Max hr: 158 (81%)

今課幾滿意，尤其前段心跳控制得好，後段加速也不會超標。

長跑心跳區速度在熱天下只稍稍減慢，有點意想不到。

kelvin71

03/06/2013 1000 - RR

Time: 45'00
Distance: 7.8km
Pace: 5'46
Avg HR: 145 (75%)
Max HR: 149 (77%)

考試周，陪公主讀書，可以早跑；但還是很熱。

最後幾畸有太陽兄陪跑，慢了，但心跳還是高。

little-fish

這個rr 我就跑不出這速度了

kelvin71

little-fish 發表於 2013-6-5 06:50
這個rr 我就跑不出這速度了

魚兄，你用的心率比我低嘛

kelvin71

05/06/2013 1000 - RR + speed repeat

RR -
Time: 45'00
Distance: 7.56km
Pace: 5'56
Avg HR: 143 (74%)
Max HR: 146 (75%)

Speed Repeat -
1st: 26.8', avg HR 134 (69%), max HR 157 (81%), 150m, 2'30 rest
2nd: 27.6', avg HR 138 (71%), max HR 159 (82%), 150m, 2'30 rest
3rd: 27.4', avg HR 144 (74%), max HR 162 (84%), 150m, 2'40 rest
4th: 28.9' avg HR 142 (73%), max HR 159 (82%), 170m, 2'40 rest
5th: 28.5' avg HR 143 (74%), max HR 161 (83%), 160m, 2'50 rest
6th: 29.5' avg HR 144 (74%), max HR 160 (82%), 160m

太陽又出來了，減速下尚可力保心跳。
幾滿意今次速度跑，力量平均，姿勢維持。

kelvin71

06/06/2013 - 1530 long run

Time: 60min
Distance: 10.70km
Pace: 5'37
Avg hr: 146 (75%)
Max hr: 158 (81%)
Time in zone 2: 28'22
Time in zone 3a: 28'32

1st half:
Distance: 4.97km
Pace: 6'01
Avg hr: 137 (71%)
Max hr: 165 (75%)

2nd half:
Distance: 5.73km
Pace: 5'14
Avg hr: 155 (80%)
Max hr: 158 (81%)

雨後陽光，蒸氣襲擊，今天不是好日。

kelvin71

07/06/2013 1300 - Cycling

Time: 35min
Avg HR: 135 (70%)
Max HR: 146 (75%)
Time in zone 2: 31'20
Resistance level: 3-5
RPM: 98-103 (target at 100rpm)

這周提高了目標RPM, 所以RESISTANCE LEVEL相應減低.

kelvin71

kelvin71 發表於 2013-6-5 15:19

                               
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魚兄，你用的心率比我低嘛

你已經在BUILD PHASE了? 我可能下周都開始.

kelvin71

09/06/2013 2200 - 4th MAF test

Week 4 - MAF test (4th) (June 9th 2200)

Time: 27'06
Distance: 5km
Pace: 5'25
Avg HR: 147 (76%)
Max HR: 151 (78%)

1st: 5'17, max HR: 150, avg HR: 144
2nd: 5'27, max HR: 150, avg HR: 147
3rd: 5'29, max HR: 150, avg HR: 146
4th: 5'23, max HR: 151, avg HR: 147
5th: 5'30, max HR: 151, avg HR: 146

儘管有些微秒數上的進步，但始終受制於難熬的天氣。

kelvin71

10/06/2013 1300 - Semi Long Run

Time: 36'30
Distance: 7km
Avg HR: 152 (78%)
Max HR: 168 (87%)
Pace: 5'13
Time in zone 2: 12'26
Time in zone 3a: 15'06
Time in zone 3b: 8'57

Breakdown per km:
1st: 5'46, avg HR 137 (71%), max HR 143 (74%),
2nd: 4'40, avg HR 151 (78%), max HR 156 (80%),
3rd: 4'10, avg HR 163 (84%), max HR 167 (86%),
4th: 6'22, avg HR 148 (76%), max HR 167 (86%),
5th: 5'00, avg HR 155 (80%), max HR 158 (81%),
6th: 4'19, avg HR 164 (85%), max HR 168 (87%),
7th: 6'08, avg HR 149 (77%), max HR 168 (87%),

Warmup + cool down: 3km RR

開始進入訓練另一階段,zone 3b 速度比之前提升了... 很振奮!