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12/06/2013 1300 - Tempo + speed repeat
Tempo - 5km
Time: 21'30
Avg HR: 169 (87%)
Max HR: 173 (89%)
Pace: 4'18
Split: 4', 4'13, 4'22, 4'26, 4'28
Speed repeat - 6 x 200m
1st: 45.5", avgHR 177 (91%), maxHR 178 (92%), 210m, 2'50 rest
2nd: 39", avgHR 154 (79%), maxHR 168 (87%), 200m, 2'55 rest
3rd: 35.5", avgHR 152 (78%), maxHR 167 (86%), 200m, 2'55 rest
4th: 36.7", avgHR 151 (78%), maxHR 166 (86%), 200m, 3'00 rest
5th: 37", avgHR 150 (77%), maxHR 165 (85%), 200m, 2'55 rest
6th: 36.4", avgHR 149 (77%), maxHR 164 (85%), 200m
Tempo表現比想像中差,我想現在的speed eudurance未夠強,或者,是因為調高了maxHR後未有充足訓練吧.接著的speed repeat就一般,但明顯感到最後幾set,想爆但爆唔出的無奈.
似乎Sub40還有一段幾長的距離. |
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