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03/08/2013 2230 - Interval @ 6x1km (4)
Warm up: 12min jogging to hr 85%, 100m fast/100m slow x 3
Breakdown per km:
1st: 4'07, avg HR 160 (82%), max HR 171 (88%),
2nd: 4'05, avg HR 164 (85%), max HR 176 (91%),
3rd: 4'00, avg HR 167 (86%), max HR 178 (92%),
4th: 3'58, avg HR 168 (87%), max HR 179 (92%),
5th: 3'57, avg HR 169 (87%), max HR 180 (93%),
6th: 3'55, avg HR 170 (88%), max HR 180 (93%)
Rest time between each set: 4 min
Cool down: 2km RR
這課很滿意:由於有四分鐘休息時間,跑完第二組後相信能及時回復,所以從第三組起便加速,到最後亦能保持一組快過一組。
心跳稍微超標,也應該是跑徑有輕微上斜位,能夠接受。
最後有賴自己的堅持:步行往跑徑時下起大雨,平時會打道回府;今天卻繼續前進,這正是最好的回報。 |
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