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31/03/2014 1300 - Tempo @5km
Warmup: 10min RR + 6min of (30sec fast/30sec slow)
Time: 19'55
Distance: 5km
Pace: 3'59
AvgHR: 164 (85%)
MaxHR: 173 (89%)
Breakdown per km:
1st: 4'01.2, avgHR 147 (76%), maxHR 159 (82%)
2nd: 3'56.6, avgHR 162 (84%), maxHR 165 (85%)
3rd: 4'02.0, avgHR 167 (86%), maxHR 168 (87%)
4th: 3'58.0, avgHR 170 (88%), maxHR 172 (89%)
5th: 3'57.1, avgHR 172 (89%), maxHR 173 (89%)
time on zone 4a: 6'53
time on zone 3b: 9'05
這周進入taper,夾雜著壞天氣,所以更要好好把握時間.
原本只想在gym room跑步機輕鬆跑來帶起狀態,天卻停雨了,索性轉做tempo,可以偷一日作buffer,接著幾日彈性大了.
嘗試做個四分速,在這個短距離,尚算僥倖完成,但要維持多5km,相信是沒有可能了...這也好,提早調整心態吧.
看數據,應該還是可以支持多一陣子的,但最後還是敗給那種無力/虛脫感...天氣的錯?或者還未夠強吧. |
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