細康的長跑天空 ~ 從心出發 ~

細康

Base Wk 1 Session 3 - 5/12/2013 RR (0800) - Street with slope
Temp: 18-21C, RH 46%, Sunny

Duration: 48'00
Distance: 7.73 km
Avg Pace: 6'13
AHR: 144 (74%)
MHR: 149 (77%)
In Zone time: 99.6%

今天試用新心率錶, 還在摸索中. 更多的資訊可作分析之用. 很好! 今天心率控制得不錯, 不過步速就不大理想. 可能還是不太集中...
完成後做了些簡單的肌肉訓練.

細康

Base Wk 2 Session 1 - 9/12/2013 RR (0800) - Street with slope
Temp: 22-23C, RH 53%, Sunny

Duration: 45'00
Distance: 7.39 km
Avg Pace: 6'06
AHR: 143 (74%)
MHR: 148 (76%)

今天對心率的控制不錯. 只2.4-3.2km 之間, 右膝有點反應, 過後又沒事了.

細康

Base Wk 2 Session 2 - 10/12/2013 RR + SR 6* 30s fast/60s slow (0730) - Street with slope
Temp: 18-21C, RH 50%, Cloudy

Duration: 45'00
Distance: 7.46 km
Avg Pace: 6'02
AHR: 143 (74%)
MHR: 149 (77%)

今天跑起來不太集中, 心率超標了. 做speed reps 時反而感覺不錯, 跑得放鬆又穩定.

細康

Base Wk 2 Session 3 - 11/12/2013 RR + strength exercise (0740) - Street with slope
Temp: 18-20C, RH 60%, Cloudy

Duration: 45'02
Distance: 7.62 km
Avg Pace: 5'55
AHR: 143 (74%)
MHR: 148 (76%)

今天不見太陽, 稍涼有風, RR 再次跑進 6分k內. 可是心率於上斜時還是有點超標. RR後作了些肌肉強化運動．　

細康

Base wk 2 session 4 RR ~ 14/12/2013 (1630)

Eady jog 20 min w 3 x 30 sec fast.

細康

Base Wk 2 Session 5 - 15/12/2013 皇者之戰十公里賽
Temp: 14-15C, RH 99%, Cloudy with shower

Duration: 50'09 (Chip time)
Distance: 10.00 km
Avg Pace: 5'01
AHR: 184 (95%)
MHR: 200 (103%)

是日又遲到達會場, 快手快腳換衫存放行李後, 半馬組已起步了. 然後十公里賽已須上線. 如此涼快天氣及微雨下, 只能作短時間的熱身(只5-600米)確實不足. 上線屬中後排. 前面的1.5k 也有點塞人, 地面也濕滑, 外加未知梅子林斜路如何, 不敢上得太快. 剛到海濱長廊右轉時跟迎面的跑手交叉走位, 場面驚險.

少練斜路的我在梅子林路的步速須下降, 但仍能跑畢全上坡, 不錯! 總體來說跑得還可, 最後還能有力加速衝回終點, 不過時間不太理想呢!

細康

Base Wk 3 Session 1 - 16/12/2013 RR Street (flat)
Temp: 12-13C, RH 91%, Cloudy

Duration: 39'21
Distance: 6.30 km
Avg Pace: 6'15
AHR: 142 (73%)
MHR: 146 (75%)

旨在鬆腳加速恢復.

細康

細康 發表於 2013-12-16 14:40
Base Wk 2 Session 5 - 15/12/2013 皇者之戰十公里賽
Temp: 14-15C, RH 99%, Cloudy with shower

可能以前做開 anaerobic 運動, 我心率好鬼高! 印象中以前試過上到 218 ......

細康

細康 發表於 2013-12-16 14:57
可能以前做開 anaerobic 運動, 我心率好鬼高! 印象中以前試過上到 218 ......

我反而希望心率不用那麼高仍能快跑...

細康

Base Wk 3 Session 2 - 18/12/2013 RR (0800) - Street with slope
Temp: 8-9C, RH 73%, Sunny

Duration: 45'02
Distance: 7.62 km
Avg Pace: 5'55
AHR: 144 (74%)
MHR: 150 (77%)

早上跑真係好鬼凍....... 熱身成1k 都唔夠暖, 不過時間所限, 無辦法.... 只有開跑...
天氣幫助, 又快了點. 入了 6k/m

細康

Base Wk 3 Session 3 - 19/12/2013 RR (1300) - Street with slope
Temp: 18C, RH 63%, Sunny

Duration: 45'02
Distance: 7.71 km
Avg Pace: 5'51
AHR: 144 (74%)
MHR: 150 (77%)

上斜時心率超標, 須減速來使其下降.

細康

Base wk 3 session 4 - 21/12/2013 x training ~ spinning + strength training

Duration : 45 min
AHR :  138 (71%)
MHR: 143 (73%)
Cadence: ~ 114

交叉訓練, 輕鬆又寫意. 之後再做50分鐘的肌肉訓練.

細康

Base Wk 4 Session 1 - 23/12/2013 RR - Street with slope
Temp: 18C, RH 58%, Sunny

Duration: 45'03
Distance: 7.53 km
Avg Pace: 5'59
AHR: 142 (73%)
MHR: 147 (76%)

可能太耐無做肌肉訓練, 周六做完今天肌肉還有點酸痛. 這課輕鬆以對, 希望盡快恢復.

細康

Base Wk 4 Session 2 - 24/12/2013 RR - Street with slope
Temp: 10-13C, RH 62%, Sunny

Duration: 46'32
Distance: 7.64 km
Avg Pace: 6'05
AHR: 142 (73%)
MHR: 149 (77%)

帶點疲累來完成此課. 明天要休腳一天來回復!

細康

Base Wk 4 Session 3 - 26/12/2013 RR - Street with slope
Temp: 13-15C, RH 48%, Sunny

Duration: 43'26
Distance: 7.28 km
Avg Pace: 5'58
AHR: 143 (74%)
MHR: 168 (87%) ? Seems error reading as it happens during first 600m when I'm still at slow speed

Base Wk 4 Session 4 - 27/12/2013 RR - Street with slope
Temp: 12-13C, RH 30%, Sunny

Duration: 45'00
Distance: 7.43 km
Avg Pace: 6'04
AHR: 142 (73%)
MHR: 146 (75%)

假期後清理恢復跑!

細康

Build Wk 1 S1 LR 16K - 29/12/2013 - Street with slope

Duration: 92'40
Distance: 16 km
Avg Pace: 5'48
AHR: 149 (77%)
MHR: 160 (82%)

1st half: 8km
Duration: 48'03
AHR: 144 (74%)

2nd half: 8km
Duration: 44'37
AHR: 155 (80%)


Build Wk 1 S2 RR - 30/12/2013 - Street with slope

Duration: 45'00
Distance: 7.69 km
Avg Pace: 5'51
AHR: 142 (73%)
MHR: 146 (75%)


Build Wk 1 S3 TR 7km + SR 200m * 6 - 31/12/2013 - Sports ground

Warm up: 3 km inclusive of RR to 80% and 4 * 100m fast/100m slow

Duration: 34'28
Distance: 7 km
Avg Pace: 4'56
AHR: 171 (88%)
MHR: 174 (90%)

After water break, go for Speed repeat.

39s / 39 / 38 / 39 / 41 / 41

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祝各跑友新年快樂! 長跑長有!

細康

Build Wk 1 S4 SLR 9km - 3/1/2014 - Street with slope

Duration: 49'53
Distance: 9 km
Avg Pace: 5'33
AHR: 155 (80%)
MHR: 171 (88%)

1-3k: 5'54 / 5'16 / 5'00
4-6k: 5'52 / 5'17 / 5'29
7-9k: 6'34 / 5'23 / 5'08

Zone 2 pace: 6'07
Zone 3a pace: 5'19
Zone 3b pace: 5'13

上落斜分怖因素導致第2組的 zone 3b 較 3a 慢. 整體表現不佳, 特別是首4k, 感覺腳像拖了鉛般來跑, 不順暢!

細康

[隱藏]

Build Wk 2 S1 LR 18K - 8/1/2014 - Tsuen Wan West to and from Siu Lam

Duration: 104'54
Distance: 18 km
Avg Pace: 5'50
AHR: 150 (77%)
MHR: 161 (83%)

1st half: 9km
Duration: 53'23
AHR: 144 (74%)

2nd half: 9km
Duration: 51'31
AHR: 156 (80%)

Gel Break at 13.5 km

小孩病倒了. 從上周5起便沒好好休息過. 今天見他們好轉多了立即跑番轉. 不過睡眠不足全反映到心率及步速上.  

加膝於7-8 km 及最後2公里時不停投訴, 可能停跑了幾天及休息不夠有所影響吧. 拉過筋後又回復正常. 慶幸沒事.

細康

周三跑長課時右膝有點不適, 估不到周四晚在家意外地撞到了右膝蓋, 使得蹲下時會產生痛楚, 塗了喜療妥, 第二天起床見傷處瘀腫了一大片. 直到今天還是有痛, 只能暫停訓練了.

kelvin71

細康 發表於 2014-1-8 15:21
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Build Wk 2 S1 LR 18K - 8/1/2014 - Tsuen Wan West to and from Siu Lam

Two things:

1. U should take two gels instead of one, even the 2nd one close to the end.

2. U better slow down a bit, or stop when ur knee keep complaining, before it is too late.