小魚心率歷程（p8 開始）

little-fish

<br /><br />2012年各比較重要跑日，也是第一次比賽的開始：綠色健康2012 9700m 51:48,12c
30•4•2012自制10km 53:36,30c
23.9.2012 cola race 10.11km 50:43 ,28-30c official chip time 50:38
6/12/12 21.1km <81%hr 1:53:xx 18c陰天，自制
10/12/12 自制10km 45:38 20-21c 陰天有風 pb
24/02/2013渣打首次全馬 3：54：04 陰天微風18c

[ 本帖最後由 little-fish 於 2012-12-11 10:10 編輯 ]

little-fish

4 weeks build phase summary :
tempo 由4星期前的 4:52 升至 4:33
lsd  ave pace from 5:53 to 5:26

little-fish

bunbun 發表於 2013-3-1 11:32

                               
登錄/註冊後可看大圖

好專業! 有無一些資料可以參考一下?

冇，只是在一個低心率鎖定下，那便看那一個步頻下（及姿勢），速度是最快，試玩就知

little-fish

11 jan : 6km recovery 38:01 mins

12 jan: 10x 200m @200m rest : 42.1 , 41.6 , 41.2 , 42.7 , 40.1 , 39.6 , 41.5 , 40.9  , 41.9 , 39.3 ,
          3.64km warm up ,2km cool down

14 jan : 35mins tempo 7.54km ,warm up 3.64km, 2km cool down

17 jan : 5km test 20:59mins , 3.65km warm up, 2km cool down

weekly total 39.47

little-fish

4 Jan :100 mins 18.92 km,pace 5:17/km . 21 mins trx upper body workout

5 jan : 7x400m@400m rest: 1:30 , 1:29 , 1:30.3 , 1:30.4 ,1:32.1 , 1:30.8 ,1:34.7 still going too fast
          3.53km warm up_1km cool down. 20 mins street workout

7 jan :warm up 3.64km ,2.7km cool down, 35 mins tempo 7.43km

9 jan : 9km 45:44

10 jan :75 mins easy run 13.88km

weekly total 66.06km

little-fish

2015 total : run 2188.49km, gym bike 183.47km , swim 9.6km , work out 20:09hrs

little-fish

28 dec :5km recovery 27:55
29 dec :9x 200m@200m rest, sport track: 40:03 , 41:6 , 41:0 , 42:9 , 40:9 , 40:8 , 41:3 , 40:5 , 40:4 ,
           target time 42sec
            3.74km warm up, 2km cool down
30 dec : 20 mins first TRX try workout
31 dec :30mins tempo 6.79km :every 5 mins: 1.1km@4:34 , 1.2km @4:09 , 1.16km@4:19,                        1.16@4:19  , [email protected] , 1.01km @4:56
                3.55km warm up ,2km recovery
                50mins workout+ plyometric , 20 mins TRX 2hrs after

2 Jan 2016 :7km 35:32

weekly total : 33.72km

little-fish

2nd  Hal Higdon 5km plan
21 dec :6km 34:22
23 dec :5x 400m @400m rest  :1:32 , 1:29 , 1:31 , 1:34 , 1:31
            3.61km warm up ,1.65km cool down
24 dec : 30 mins tempo 6.30km :4:57 , 4:22 , 4:42, 4:32 , 4:43, 5:08 , 1:34
             3.61KM WARM UP,2KM COOL DOWN
26 DEC :7KM FAST RUN 35:03, street work out 20mins
27 dec :65mins easy run 11.77km

weekly total : 45.96km

little-fish

14 dec :10.03 km stride 1:02:22
15 dec : 10km 1:00:59 with 6 pull up in between :15mins plyometric
16 dec :22.15km 2:22:26 hrs ma on shan to tsim sha tsui
17 dec 5km test 21:12 ,failed,3.51km warm up,2km cool down
20 dec :10 km recovery 58:00

weekly total 62.72km

little-fish

7 dec: 10km recovery 57:46
8 dec :10km recovery 57:52 , 8 mins core
10 dec :22.17km 2:05:24
11 dec :10km recovery 58:42
12 dec :10.22 ,1:02:58 ,36:38mins street workout +plyometric

weekly total 62.94km

little-fish

30 nov :10km stride 1:01:05
1 dec : 15 mins runner core 1200m bresat and 2x 50m free style 50:06mins
2 dec: 22km 2:09:14 ,40mins street workout
3dec : 10km recovery 1:01:02
4 dec : 10km recovery 1:00:14

weekly total run 52.05km ,swim 1300m ,core 23mins

little-fish

24 nov : 10km recovery 1:04:32hr
25 nov :7 km recovery (high in hr) 41:39mins
26 nov :stride 10km 1:02:12
28 nov : 22km 2:08:24 lsd . 40 mins street work out
29 nov : 10km recovery 59:54mins

weekly totaL 59.06KM

little-fish

16 nov : 10km recovery 10km 1:03hr ,with some plyometric afterward
17 nov : 10km 1:07hr recovery ,with 7 pullup at 8km
18 nov : 15 km 1:37:27 ,fail to run 21km . 20 mins street workout
20 nov :10km 1:05:35 recovery
21 nov : 9.22km stride 57:23 mins
22 nov :10km recovery 1:05:13

weekly total 64:25km

little-fish

9th nov :10km 59:24mins , new watch test 920xt . distance seem to be less than 610 by 300m/10km. overall good.

10 nov: 10km stride(6x100m,1mins rest) 1:02hr
11nov :9.77km 1:02hr
12 nov : ma on shan/shatin 3 peaks:19.92km 2:24:30
14 nov :10km recovery 1:01:39hr
15 nov :10km lsd heart rate 57:12

weekly total 69.74km

little-fish

2 nov : 8km recovery 50mins
3 nov :10km 1:05 hr recovery
6 nov :10 km 1:02 hr recoevry
8th nov :10km 1:07 hr

weekly total 38.03km

little-fish

28 oct : 10km recovery 1:08 hr
30th oct :10km 1:07 hr
1st nov : 14km, 1:24hr

weekly total 34.02km
reboot after 5 weeks from injury, performance no good

little-fish

決定乜賽都唔參與，心安理得。

little-fish

14 sept : 10.27km recovery 59:52
15 sept :10.01km 1hr recovery
16 sept : 10km 57:03 recovery
17 sept :20 mins plyometric in park , hurt left leg when doing box jump,went hospital,no running at least 2 weeks. also decide not join stand chartered marathon this year,no time for it.

little-fish

Taper week

7sept :2 miles recovery (3.21km) 21:36

8 sept : 3.66km warm up , 2.51 recovery , 6x200m @200m rest ,27.2c :
40.6@3:23@ 1:28.8 rest , 41.3@3:27@1:31 , 42.2@3:31 @1:39 , 43.1@3:35@1:29 , 41.9@3:29@1:32 , 41.2@3:30@1:29

9 sept : 3:51km warm up ,1 km recovery ,30 min halhigdon tempo , 6.36km @27.8c ,every 5 mins:
1.01km@4:58 pace , 1.09km 4:36 , 1.07@4:37 ,1.12@4:29 ,1.09@4;35 , 0.99@5:02
max hr 167 , ave hr 155

11 sept : 4.5km recovery ,26:53

13 sept : warm up 3.74km ,recovery 2.52km , 5km run test in Ma On Shan sport Ground,26.1 c ,time  19:29min , every km:
4:03.5@ave hr 145@max hr 158
3:53.9@162@166 ,
3:52.7 @167@168,
3:53.9@169@172 ,
3:44.5@172@177
第一次進sub 20/5km
ave hr 163 , max hr 177, ave pace 3:54

End Of halhigdon 5 km programme

weekly total 38.42km

little-fish

31 aug :  3.65km warm up ,2.51km recovery, 8x 400m @400m rest, ma on shan track:
time 1:30@3:45 pace@ rest 2:31min , 1:24@3:31@2:34 , 1:25@3:33@2:22 , 1:26@3:36@2:29 , 1:24@3:32@2:31 , 1:25@3:34@2:36 , 1:22@3:25@2:37 , 1:19@3:20@2:42

1 sept : 3 miles recovery(4.94km)

2nd sept :1 hr 10 min street work out

3rd sept : 30c, 3.71km warm up, 2km recovery , 45 mins halhigdon tempo(9.7km),every 5km break down,ma on shan track: 0.98km@5:07 , 1.1km @4:34 , 1:11 @ 4:30 , 1.12@ 4:29 ,1.12@ 4:29 , 1.12 @4:28 , 1.1km@4:34 , 1.1km @4:34 , 0.97@ 5:08
max hr 168 , ave hr 159

5 sept : 10km fast run 51:49

6 sept : 90 mins easy run 14.18km

weekly total 57.11km

augest total 208.18km

little-fish

24 aug: 20mins street workout at 4:30am then 3 miles recovery run 5km ,32min

25 aug : 3.78km warm up , 2.56km recovery ,10x200m@200m rest(4km) ,32c .
36.4@1:22 , 37.5@1:2 ,39@1:23 , 37.1@1:22 , 37.7@1:24 , 38@1:24 , 38.4@1:29 , 38@1:22 , 37.2@1:27
max hr 175, ave hr 158,ave cad 178,max cad 238

26 aug:30 min street work out

27 aug: 3.69km warm up,1.12km recovery. 40min halhidgem tempo,27.2c . 8.23km,ave pace 4:51/km,every 5 min:
0.97km@5:08 , 1.08@4:37, 1.09@4:36 , 1.05@4:44 , 1.05@4:45 , 1.02@4:54 , 1.04@4:50 , 0.92@5:25
ave hr 159,max hr 166 , ave cad 180 ,max cad 186 ,length 1.14m

29 aug : 6 miles fast run(9.62km) ave pace 5:08/km
30 aug : 85mins easy run 13.54km

weekly total 51.56km

little-fish

17 aug : 3mile recovery(4.8km),29:02 min

18 aug : 3.52km warm up ,2.84 recovery , 400m x7 @400 m rest,5.6km @31:38mins ,30c :
1:33@2:48 ,1:32@2:51 , 1:32@2:58 , 1:[email protected] ,1:29@3:05 , 1:34@3:00 ,1:34@3:08

19 aug ,core 15mins

20 aug : 3.49km warm up , 2km recovery ,40 mins halhidgen tempo 8.04km ,32.2 c evening,ave hr 161,max hr 169,every 5 mins:
[email protected] @ave hr 146  , 1.06@4:44@161 , 1.05@4:45@163 , 1.03@4:51@163 , 1.03@4:52 @164,0.99@5:03@164 , 1.01@4:56@165 ,0.91@5:31@158

22 aug : 5 miles fast run(8km) , 40:27

23 aug : 75 min easy run 12.83km

weekly total : 51.15km