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17/07/2013 1300 - Semi Long Run
Time: 42'41
Distance: 4.97mile (around 8km)
Avg HR: 150 (77%)
Max HR: 166 (86%)
Pace: 5'20
Time in zone 2: 12'49
Time in zone 3a: 21'22
Time in zone 3b: 8'30
Breakdown per 0.621 mile (around 1km):
1st: 6'00, avg HR 135 (70%), max HR 142 (73%),
2nd: 5'04, avg HR 148 (76%), max HR 153 (79%),
3rd: 4'19, avg HR 160 (82%), max HR 165 (85%),
4th: 6'15, avg HR 149 (77%), max HR 165 (85%),
5th: 5'14, avg HR 152 (78%), max HR 157 (81%),
6th: 4'26, avg HR 161 (83%), max HR 165 (85%),
7th: 6'05, avg HR 150 (77%), max HR 166 (86%),
8th: 5'15, avg HR 153 (79%), max HR 157 (81%)
又係放飯先黎落大雨,焗住入GYM課跑機.
先跑0.5miles 做熱身,之後每隔0.621miles (大約1km) 就計lap攞數據.
對比上周,這課心跳控制做得像樣了,始終睇住心跳黎用機控制速度會易些,而且室內環境也較穩定,只是有時覺得空調不夠吧. |
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