Mike_Li 2011 比賽過後的日常練習

Mike_Li

Date: 08-10-2009
Time & Temp: 21:00, 27C
Distance & total time: 8k relax run; 42:40
今晚天氣清涼。
圈速:
11:10
10:28
10:21
10:40

Mike_Li

Date: 10-10-2009
Time & Temp: 08:00, 27C
Distance & total time: 4k relax run; 23:14
圈速:
11:39
11:34

Mike_Li

Date: 11-10-2009
Time & Temp: 15:45, 27C, with rain
Distance & total time: 10k aerobic run; 51:44
圈速:
10:22
9:59
9:59
10:18
11:04

Mike_Li

Date: 13-10-2009
Time & Temp: 21:00, 27C
Distance & total time: 10k aerobic run; 53:19
圈速:
11:14
10:30
10:21
10:26
10:46
今天不小心拉傷了四頭肌腱！右要小休幾天，看來今年破3:30全馬目標有點保留。

Mike_Li

Date: 15-10-2009
Time & Temp: 21:00, 27C
Distance & total time: 12k slow run (last 2k in aerobic run); 1:13:52
圈速:
14:07
13:52
12:17
11:52
11:38
10:05

Mike_Li

Date: 17-10-2009
Time & Temp: 16:30, 27C
Distance & total time: 9.76K aerobic run ; 55:18 (5:40/km)
圈速:
10:47
7:15
16:24 (Ap Lei Chau to Ocean Park)
17:14 (Ocean Park to Ap Lei Chau)
3:36

[ 本帖最後由 Mike_Li 於 2009-10-17 20:08 編輯 ]

Mike_Li

Date: 21-10-2009
Time & Temp: 21:00, 26C
Distance & total time: 16K aerobic run ; 1:24:50 (5:18/km)
圈速:
11:14
10:32
10:31
10:34
10:27
10:34
10:24
10:30

Mike_Li

Date: 22-10-2009
Time & Temp: 21:00, 26C
Distance & total time: 8K slow run + 6 x 100m strides ; 44:39
lap time:
10:15
13:26
11:16
9:40 (Tempo run)

Mike_Li

Date: 24-10-2009
Time & Temp: 07:30, 25C
Distance & total time: 15K slow run (South Horizons --- Repulse Bay) ; 1:42:53
lap time:
50:28
52:25

[ 本帖最後由 Mike_Li 於 2009-10-25 21:45 編輯 ]

Mike_Li

Date: 25-10-2009
Time & Temp: 16:00, 25C
Distance & total time: 8K slow run (South Horizon --Ocean Park); 54:42 (6:50/k)
lap time:
28:50
22:44
3:07

佐治男孩

Mike 兄，你還是在用Pfitz計劃嗎？
好像你沒有跑任何的Tempo/VO2Max Interval，MLR，LR.
你是不是已經改用其它的訓練計劃呢？

Mike_Li

George: 我還用Pfitz計劃，因腰傷剛癒所以過去兩星期build up mileage及讓身體適應。I will use 70 mile in 18 weeks, any comments?

佐治男孩

原帖由 Mike_Li 於 2009-10-27 12:02 發表

                               
登錄/註冊後可看大圖

George: 我還用Pfitz計劃，因腰傷剛癒所以過去兩星期build up mileage及讓身體適應。I will use 70 mile in 18 weeks, any comments?

Mike兄，看你現在的mileage應該不超過20-30miles，對不對，如果突然增加到70mile計劃前面幾星期的mileage，會引致受傷的可能。
你可否有一段時間可以每星期加10%呢？

Mike_Li

George兄，過去的兩星期平均也有40多Km/week，但我也會注意身體狀況而加減mileage。多謝您的提點。

Mike_Li

Date: 27-10-2009
Time & Temp: 21:00, 25C
Distance & total time: 12K aerobic run with 10 x 100 strides, 1 minute jog in between; 1:01:44 (5:08/k)
lap time           
10:34
10:15
10:13
10:14
10:19
10:09

[ 本帖最後由 Mike_Li 於 2009-10-29 09:26 編輯 ]

Mike_Li

Date: 28-10-2009
Time & Temp: 20:45, 25C
Distance & total time: 18K slow run; 1:40:58 (5:36/k)
lap time
11:27
10:55
10:56
11:16
11:15
11:26
11:25
11:12
11:02

Mike_Li

Date: 29-10-2009
Time & Temp: 21:08, 26C
Distance & total time: 8K recovery run; 51:52 (6:29/k)
lap time
11:09
10:06
10:00
10:06
10:31

Mike_Li

Date: 30-10-2009
Time & Temp: 21:00, 26C
Distance & total time: 9.6K aerobic run; 52:34 (5:28/k)
lap time
8:27
8:16
8:48
8:54
9:00
9:09

Mike_Li

Date: 31-10-2009
Time & Temp: 06:00, 24C
Distance & total time: 10K recovery run; 1:10:56 (7:05/k), South Horizons to Kennedy town

Oct total mileage: 197.3Km

[ 本帖最後由 Mike_Li 於 2009-12-22 15:13 編輯 ]

Mike_Li

Date: 01-11-2009
Time & Temp: 07:15, 27C
Distance & total time: 20.7K slow run; 2:02:54 (5:56/k), South Horizons to and fro South Bay
5:37
55:15
56:37
5:23