升級
44.5%
TA的每日心情 | 奮鬥 2013-12-20 11:36 |
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簽到天數: 41 天 [LV.5]常住居民I
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Wk 2 of 4, TR + 6*130m HR - 11/7/2013 (0720)
Temp: 27-30C, RH: 97%, Sunny
Today is a bad day! I was waked up by my baby cry at 5 am. After bring her back to sleep, it's already 6:15. So I decide to go out earlier for my run today to avoid heat! What a bad luck is after around 1.2k warm up, I found my HRM signal lost (probably due to low battery. Then I ran back home to get it changed. Crazy!
I finally reached sports ground at around 7:20 and start warm up.
Warm up: 1.2 km + 3*200 fast & 200 slow
Distance: 5 km
Duration: 29'47
Avg Pace: 5'57
AHR: 164 (89%)
MHR: 168 (91%)
| Time | AHR | MHR | Lap 1 | 5'42 | 162 (88%) | 167 (91%) | Lap 2 | 6'00 | 164 (89%) | 167 (91%) | Lap 3 | 5'58 | 164 (89%) | 168 (91%) | Lap 4 | 6'03 | 164 (89%) | 168 (91%) | Lap 5 | 6'06 | 165 (90%) | 168 (91%) | | | | | Total: | 29'47 | 164 (89%) | 168(91%) |
Similar start time like last week and similar pace, but this week 1 km longer. Seems my zone 4 pace is around 5'55 - 6'00 which is still disappointing although I only slept for 5 hours.
After drink water and break for 3 mins, go for Hill Reps.
Lap | Dist (m) | Time | Avg. HR | MHR | Rest | 1 | 130 | 32.36 | 163 (89%) | 183 (100%) | 2'11 | 2 | 130 | 28.85 | 163 (89%) | 188 (103%) | 2'16 | 3 | 130 | 33.52 | 161 (87%) | 184 (100%) | 2'28 | 4 | 130 | 35.44 | 159 (86%) | 181 (98%) | 2'41 | 5 | 130 | 32.98 | 160 (87%) | 181 (98%) | 2'46 | 6 | 130 | 36.30 | 160 (87%) | 180 (98%) | |
First time to do HR. Just wanna say " wanna die"! It is really tough as I'm running on a steep slope. From lap 3 onwards, seems lost power near finish point. MHR reflects this.
Cool down: 1.2 km
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