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Pace 一問

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  • TA的每日心情
    開心
    2014-8-24 11:45
  • 簽到天數: 5 天

    [LV.2]偶爾看看I

    發表於 2013-11-1 06:51:41 來自手機 | 顯示全部樓層 |閱讀模式
    請問各位師兄,average pace 5.43 min/km 算快 or 慢。

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  • TA的每日心情

    2014-8-29 00:09
  • 簽到天數: 23 天

    [LV.4]偶爾看看III

    發表於 2013-11-1 09:01:38 | 顯示全部樓層
    如果用呢個pacing跑10k比賽, 即係完成時間係57分鐘左右, 算係中等成績. 呢個pacing跑放落半馬, 全馬, 咁成績相對比較可人.

    點評

    57min係中等?  發表於 2013-11-1 09:49

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
  • 簽到天數: 2 天

    [LV.1]初來乍到

    發表於 2013-11-1 07:41:46 | 顯示全部樓層
    本帖最後由 little-fish 於 2013-11-1 07:49 編輯

    咁講,這速度係我慢慢去跑的速度,而我比賽的速度,又係人哋慢慢地悠悠地跑的速度不過我至鐘意在這速度跑,唔氣喘,悠悠閒閒去享受

    點評

    同意, 我都鐘意在自己PACE 速度跑,唔氣喘,悠悠閒閒去享受,同同陪傾下跑下出一身汗。 時間快慢好主觀, 只要KEEP 到有進步已經好好, 硬要同人比 是無意義的. 人家平常訓練幾多, 幾多歲, 跑步心態目的都係因素.  詳情 回復 發表於 2013-11-1 10:28
    的確, 有人easy run的pacing, 係4分幾一畸  詳情 回復 發表於 2013-11-1 07:45

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  • TA的每日心情
    開心
    2014-4-1 05:23
  • 簽到天數: 77 天

    [LV.6]常住居民II

    發表於 2013-11-1 07:43:22 | 顯示全部樓層
    快慢, 好主觀

    可以找一些 10km , 15km , 半馬, 全馬等等的比賽大會成績

    睇一睇自己的group position, overall position

    咁就知, 有幾快, 有幾慢

    升級   100%

  • TA的每日心情
    開心
    2014-4-1 05:23
  • 簽到天數: 77 天

    [LV.6]常住居民II

    發表於 2013-11-1 07:45:05 | 顯示全部樓層
    little-fish 發表於 2013-11-1 07:41
    咁講,這速度係我慢慢去跑的速度,而我比賽的速度,又係人哋慢慢地悠悠地跑的速度 ...

    的確, 有人easy run的pacing, 係4分幾一畸

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    該用戶從未簽到

    發表於 2013-11-1 09:17:31 來自手機 | 顯示全部樓層
    我覺得不要以快慢作準則,而是給自己提昇目標,每一次練習都有進步,畢竟跑步是多方面的配合,但進步有數得計。

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  • TA的每日心情
    開心
    2014-4-1 05:23
  • 簽到天數: 77 天

    [LV.6]常住居民II

    發表於 2013-11-1 09:29:54 | 顯示全部樓層
    以田總10km的大賽為例
    男子組overall
    official time, 57分幾的

    共1935人 out of 3547

    請自行參考一下
    http://www.hkaaa.com/page.php?pid=636&mid=149&type=gameevent

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  • TA的每日心情
    慵懶
    2016-10-17 14:19
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    [LV.7]常住居民III

    發表於 2013-11-1 09:34:47 | 顯示全部樓層
    好多人個 pace 都比你呢個慢, 亦有好多人個pace 比你要快, 快同慢係要比較嘅, 咁你真係要比較嘅, 同自己比囉, 總之你每次比賽嘅時間盡量要用一個比上一次嘅自己時間快作為目標, 咁逐步挑戰自己, 會好開心, 仲有每次比賽嘅時候嘅pace, 一定比你平時快喎.因心雄俾一齊比賽嘅人帶快咗.

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  • TA的每日心情

    2014-8-29 00:09
  • 簽到天數: 23 天

    [LV.4]偶爾看看III

    發表於 2013-11-1 09:46:06 | 顯示全部樓層
    賽跑, 不論長短, 其實係相當簡單, 公平同誠實的, 因為你的對手, 就只有時間

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
  • 簽到天數: 2 天

    [LV.1]初來乍到

    發表於 2013-11-1 09:51:45 | 顯示全部樓層
    57/10km係中等?我仍然認為我自己是初入門檻咋

    點評

    算做中等喇, 一場比賽, 57分的排名大約都係中間果一堆. 萬丈高樓從地起, 不斷有進步才是王道  詳情 回復 發表於 2013-11-1 10:25

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  • TA的每日心情

    2014-8-29 00:09
  • 簽到天數: 23 天

    [LV.4]偶爾看看III

    發表於 2013-11-1 10:25:46 | 顯示全部樓層
    little-fish 發表於 2013-11-1 09:51
    57/10km係中等?我仍然認為我自己是初入門檻咋

    算做中等喇, 一場比賽, 57分的排名大約都係中間果一堆. 萬丈高樓從地起, 不斷有進步才是王道

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  • TA的每日心情
    慵懶
    2016-11-11 12:20
  • 簽到天數: 271 天

    [LV.8]以壇為家I

    發表於 2013-11-1 10:28:37 | 顯示全部樓層
    little-fish 發表於 2013-11-1 07:41
    咁講,這速度係我慢慢去跑的速度,而我比賽的速度,又係人哋慢慢地悠悠地跑的速度不過我至鐘意在這速度跑, ...

    同意, 我都鐘意在自己PACE 速度跑,唔氣喘,悠悠閒閒去享受,同同陪傾下跑下出一身汗。
    時間快慢好主觀, 只要KEEP 到有進步已經好好, 硬要同人比 是無意義的.  人家平常訓練幾多, 幾多歲, 跑步心態目的都係因素.

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  • TA的每日心情
    擦汗
    2014-5-26 21:28
  • 簽到天數: 18 天

    [LV.4]偶爾看看III

    發表於 2013-11-1 11:11:44 | 顯示全部樓層
    如果用時間來定階段, 你的所謂入門級別會引申致好多人都是入門級了

    我的時間比你慢, 但我享受, 我喺跑唔得快個批次!

    點評

    Like: 5.0
    當然是入門級,好多要比賽成績排參與資格的賽事都未夠班去玩  詳情 回復 發表於 2013-11-1 14:16
    Like: 5
    Me too!  發表於 2013-11-1 11:19

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  • TA的每日心情
    奮鬥
    昨天 09:14
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    [LV.10]以壇為家III

    發表於 2013-11-1 11:36:26 | 顯示全部樓層
    我一般都係跑6分幾7分, 幾算係乜?

    其實跑步為乜? 我一個人夜晚跑, 望下人放狗, 睇下人釣魚, 睇下靚女, 放鬆心情, 一日工作既壓力就咁無哂, 如果下下搏命跑, 留意唔到身邊既人和事, 我諗我早就放棄跑步

    點評

    Agree!!!!!  詳情 回復 發表於 2013-11-26 15:37
    Me too,係夜晚,昏暗燈光下,好多女遠睇都索到拍拍聲  發表於 2013-11-1 12:31

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
  • 簽到天數: 2 天

    [LV.1]初來乍到

    發表於 2013-11-1 14:16:06 | 顯示全部樓層
    divejy 發表於 2013-11-1 11:11
    如果用時間來定階段, 你的所謂入門級別會引申致好多人都是入門級了

    我的時間比你慢, 但我享受, 我喺 ...

    當然是入門級,好多要比賽成績排參與資格的賽事都未夠班去玩

    點評

    首先, 跑步是自娛, 不應有入門級或超高級, 自己以經把自己分級, 為何呢! 另外也不要茫自菲薄, 信心及堅持對跑步好大影響, 君不見每次比賽, 成績比你慢的超過50%, 那你的成績已是中間位置, 又何來入門呢! 誰定位入  詳情 回復 發表於 2013-11-1 15:57

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  • TA的每日心情
    擦汗
    2014-5-26 21:28
  • 簽到天數: 18 天

    [LV.4]偶爾看看III

    發表於 2013-11-1 15:57:26 | 顯示全部樓層
    little-fish 發表於 2013-11-1 14:16
    當然是入門級,好多要比賽成績排參與資格的賽事都未夠班去玩

    首先, 跑步是自娛, 不應有入門級或超高級, 自己以經把自己分級, 為何呢!

    另外也不要茫自菲薄, 信心及堅持對跑步好大影響, 君不見每次比賽, 成績比你慢的超過50%, 那你的成績已是中間位置, 又何來入門呢!

    誰定位入門時間, 超班位時間!

    自己跑得開心, 再者, 我不認為我是入門, 跑得慢只是我享受跑步過程!

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  • TA的每日心情
    鬱悶
    2013-10-6 06:23
  • 簽到天數: 2 天

    [LV.1]初來乍到

    發表於 2013-11-1 21:53:05 | 顯示全部樓層
    當我有資格馮實力玩波馬先算....我又享受慢跑,又享受越跑越快,自自然然

    Quote:I came from a swimming background, which in the 70’s and 80’s when I competed was a sport that lived by the “No Pain, No Gain” motto. My coach would give us workouts that were designed to push us to our limit every single day. I would go home dead, sleep as much as I could, then come back the next day for another round of punishing interval sets.

    It was all I knew. So, when I entered the sport of triathlon in the early 1980’s, my mentality was to go as hard as I could at some point in every single workout I did. And to gauge how fast that might have to be, I looked at how fast the best triathletes were running at the end of the short distance races. Guys like Dave Scott, Scott Tinley and Scott Molina were able to hold close to 5 minute miles for their 10ks after swimming and biking!

    So that’s what I did. Every run, even the slow ones, for at least one mile, I would try to get close to 5 minute pace. And it worked…sort of. I had some good races the first year or two, but I also suffered from minor injuries and was always feeling one run away from being too burned out to want to continue with my training.

    Then came the heart rate monitor. A man named Phil Maffetone, who had done a lot of research with the monitors, contacted me. He had me try one out according to a very specific protocol. Phil said that I was doing too much anaerobic training, too much speed work, too many high end/high heart rate sessions. I was forcing my body into a chemistry that only burns carbohydrates for fuel by elevating my heart rate so high each time I went out and ran.

    So he told me to go to the track, strap on the heart rate monitor, and keep my heart rate below 155 beats per minute. Maffetone told me that below this number that my body would be able to take in enough oxygen to burn fat as the main source of fuel for my muscle to move. I was going to develop my aerobic/fat burning system. What I discovered was a shock.

    To keep my heart rate below 155 beats/minute, I had to slow my pace down to an 8:15 mile. That’s three minutes/mile SLOWER than I had been trying to hit in every single workout I did! My body just couldn’t utilize fat for fuel.

    So, for the next four months, I did exclusively aerobic training keeping my heart rate at or below my maximum aerobic heart rate, using the monitor every single workout. And at the end of that period, my pace at the same heart rate of 155 beats/minute had improved by over a minute. And after nearly a year of doing mostly aerobic training, which by the way was much more comfortable and less taxing than the anaerobic style that I was used to, my pace at 155 beats/minute had improved to a blistering 5:20 mile.

    That means that I was now able to burn fat for fuel efficiently enough to hold a pace that a year before was redlining my effort at a maximum heart rate of about 190. I had become an aerobic machine! On top of the speed benefit at lower heart rates, I was no longer feeling like I was ready for an injury the next run I went on, and I was feeling fresh after my workouts instead of being totally wasted from them.

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  • TA的每日心情
    開心
    2014-4-1 05:23
  • 簽到天數: 77 天

    [LV.6]常住居民II

    發表於 2013-11-12 06:52:40 | 顯示全部樓層
    可以睇番最新2013.11.10的數據, 有近5,000人的資料
    咁可以睇睇自己的position
    當然, 亦要睇睇自己是否跑得開心?

    「ASICS香港10公里挑戰賽2013」
    https://www.hkaaa.com/page.php?pid=1074&mid=149&type=gameevent

    升級   92%

  • TA的每日心情
    開心
    2016-2-18 18:05
  • 簽到天數: 14 天

    [LV.3]偶爾看看II

    發表於 2013-11-26 15:37:15 | 顯示全部樓層
    vcbid 發表於 2013-11-1 11:36
    我一般都係跑6分幾7分, 幾算係乜?

    其實跑步為乜? 我一個人夜晚跑, 望下人放狗, 睇下人釣魚, 睇下靚女, 放 ...

    Agree!!!!!
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