我的訓練日誌 - 隨心而跑

kelvin71

kelvin71 發表於 2015-4-24 15:42
一周小結:

18/4 - 長周,午間gym session

回vcbid兄:平日收工後,最少有3晚帶女去操水,返到屋企食飯已經係十點既事...

kelvin71

一周訓練總結:

周末作病,長眠兩日,暫時擊退病魔.
26/4: 午間一課gym,確保有力;晚上一課RR,確保有氣..就這樣再次衝坡.同一斜度做6次90秒的衝刺,其實除了跑姿外,絕對不能稱得上是"衝".卻總算保得住質量.
28/4: 午間SLR.晚間speed repeat 後做了個1km time trial;近幾星期做得多短途衝刺,就愈發覺自己速度上的不足.

兩日做了5課,趕之餘換來多一些全日休日子.以迎接年度RTI的來臨.

kelvin71

星期六晚跑了個年度RTI,缺長課下,雖能僥倖首名回終點(其實同個師弟拖手衝線),但比舊年慢了25分鐘,延續渣馬的疲態.

這星期則休養生息為主,暫時只做了一課RR;畢竟,跑完另一個長賽,心理/生理上都需要時間去恢復過來.
下星期便開始race phase.

kelvin71

難得一個長周末,怎知連下幾天雨,頓覺懶洋洋的...

接著便要趕功課:

12/5 - 午飯時間SLR,race phase 的開始,不錯的開始
13/5 - 晚間轉戰interval,不自量力下最後化身為拉車獸,可幸意志搭夠
14/5 - 午飯時間gym session

一連幾日中/強課,星期五條腿好緊,能否晚上來課tempo很成疑問;做了weekend 就鬆動些,否則便要跑少課RR了.

kelvin71

唔覺唔覺,又唔記得UPDATE日誌...

16/5 - 放棄長課,轉做recovery, bike + treadmills,大腿稍稍好轉,但離"衝得"遙遠
18/5 - 給自己多一日休息,另再加massage,終於可以復出,午間跑了一趟tempo,有些趕
21/5 - 連續幾日落雨,要等返工先可以跑機.午間一趟SLR
24/5 - 難得食飯後停雨,拿拿聲落球場衝圈,可恨"濕","熱"突襲,連爆兩鑊
25/5 - 朝早recovery, bike + treadmills

kelvin71

又遲左update...

27/5 - 午飯時間做GYM
28/5 - 午飯跑機做tempo,雖然改了個熱身,但仍然很遲才能入zone
30/5 - 趁夜晚冇雨出外跑一趙,LR終於回歸蒲公細圈,坡幅少下尚能均速,但還需時間適應酷熱天氣
2/6 - 午飯SLR,感覺良好

kelvin71

已有五個多月沒有更新網誌...藉口就像一般都市人缺乏運動一樣:要返工,有家室,冇時間.

很忙嗎?最好列個清單,看看可以怎樣擠時間吧...

早上0630起床,準備好就帶女上學,之後返工,1800收工....回到家1900,分好飯餸後便趕著飽腹,襯女還在吃的途中,檢查一下功課,好讓飯後緊接改功課.改完一個接一個,待她們上床時,便可考慮對自己好點:給自己一個八小時睡眠,還是來課晚操吧.

噢,這只是最仁慈的schedule...一星期(最少)有三晚,收工後是要直接去泳池陪女操水,當然包括池邊改功課吧...完事後回到家中已是2200.這才可以來個人生交差點:給自己一頓飽飯,還是又來課晚操.

每個人總有他的難處,但我深信,心態決定境界.

P.S. 現在我還是一周(最少)六課,所以連上網的時間也欠奉.

kelvin71

年度大賽點到要update一下…

SCM Race day - 17/01/2016 0615

Time (watch time): 3:13'49
Distance (official): 42.195
Pace: 4'36
AvgHR: 155 (80%)
MaxHR: 163 (84%)

Time in zone 3a: 2:42'58
Time in zone 3b: 27'43

5km split:
22'46, avgHR 154 (79%), maxHR 161 (83%)
23'19, avgHR 159 (82%), maxHR 163 (84%)
22'33, avgHR 156 (80%), maxHR 160 (82%)
19'59, avgHR 156 (80%), maxHR 159 (82%)
24'09, avgHR 155 (80%), maxHR 159 (82%)
23'17, avgHR 155 (80%), maxHR 160 (82%)
22'52, avgHR 152 (78%), maxHR 155 (80%)
(rest 7km) 34'50,  avgHR 155 (80%), maxHR 162 (84%)

Official split time:
10km 46'16, half-way: 1:35'56, 30km: 2'16:15

- 起跑竟然無雨,所以連雨衣都冇帶
- 可惜未上西九已經開始倒水,直到完場
- 預知GPS會唔準,所以睇大會牌仔,每5km做split (但20km 牌應該唔啱位)
- 大概13km, 25km, 35km 食gel
- 大概每個水站都有補水
- 基本上可控制的,都算是做得妥當
- 所以起初目標定為309,上望305
- 但似乎上斜路段比預期艱辛
- 半程未能突破1'35,心知不妙
- 先是右腳板的水泡,提前發作
- 接著右左兩邊hamstring,先後隱隱作勢抽,極度煩擾
- 長青隧道後突然跌watt,落斜位推唔上
- 便知大勢已去,惟獨堅持守著下限位

- 經過兩天沉澱,回想整年訓練,其實已算不錯: 年中發現問題,需要重新起步--所以這年是沒有做過一個10km program
- 至於前段有否開快,使尾段乏力,看心率,是應該沒有問題的,至於肌力/耐力方面,可能就是往後需要改善的地方吧

kelvin71

事過景遷

從新在此作訓練記錄.

kelvin71

SLR @30min - 25/7/2016 1300 (Treadmills)

Time: 30'03
AvgHR: 145 (75%)
MaxHR: 168 (87%)
Time in zone 2: 8'05
Time in zone 3a: 10'42
Time in zone 3b: 6'40
Pace in zone 2: 5'45-6'00
Pace in zone 3a: 5'15
Pace in zone 3b: 4'24-430

重新訓練,今年應該會做一個10km,一個HM和一個FM cycle

kelvin71

Tempo @2km x 2 (2min rest) - 26/7/2016 1300 (Treadmills)

warmup: 10min RR, 10min drills

Core
1st 2km:
Time: 8'32
AvgHR: 160 (82%)
MaxHR: 171 (88%)
Pace: 4'16

2nd 2km:
Time: 8'30
AvgHR: 168 (87%)
MaxHR: 174 (90%)
Pace: 4'15

kelvin71

RR @45min - 27/7/2016 1300 (Treadmills)

Time: 45'00
AvgHR: 135 (70%)
MaxHR: 146 (75%)
Pace: 6'00

kelvin71

Spinning @100rpm/90rpm/80rpm/70rpm x 5min (2min rest) - 28/7/2016 1300

Warmup:
- 5min 100rpm @level 6, avgHR: 116 (60%), maxHR: 137 (71%)
- 1min single leg pedal 90rpm x 4 @level 5, avgHR: 136 (70%), maxHR: 146 (75%)

Core:
- 100rpm @ level 8, avgHR: 155 (80%), maxHR: 165 (85%)
- 90rpm @ level 10-9, avgHR: 137 (71%), maxHR: 150 (77%) - retired at 3min
- 80rpm @ level 11, avgHR: 148 (76%), maxHR: 164 (85%)
- 70rpm @ level 13, avgHR: 152 (78%), maxHR: 163 (84%)

cool down: 5min easy spin

太耐冇踩,有啲乏力,第二輪明顯頂唔住,要收慢...下回再努力

kelvin71

LR @60min - 30/7/2016 2145 (jogging trail)

Time: 60min
AvgHR: 145 (75%)
Max HR: 158 (81%)
Pace: 5'33
Time in zone 2: 25'44
Time in zone 3a: 30'10

1st 30min:
AvgHR: 136 (70%)
Max HR: 146 (75%)
Pace: 5'56

2nd 30min:
AvgHR: 155 (80%)
Max HR: 158 (81%)
Pace: 5'13

好彩唔係跌左好多...

kelvin71

Speed repeat @100m x 7 - 31/7/2016 1730 (Sports Ground)

Warm up: 15min RR, 10min drills

Core 100m: 15.2s, 15.6s, 16s, 15.9s, 16.2s, 16.6s, 16.2s (rest around 2'30)

自己計時總有些誤差...誤差到以為自己跑左8個...
好耐冇衝過短途,衝到死死下

kelvin71

SLR @35min - 2/8/2016 1300 (Treadmills)

Time: 35min
AvgHR: no data
MaxHR: no data
Time in zone 2: no data
Time in zone 3a: no data
Time in zone 3b: no data
Pace in zone 2: 5'46
Pace in zone 3a: 5'00 - 4'50
Pace in zone 3b: 4'20 - 4'15

又一巨獻,唔記得拎心跳帶,乜數據都冇
只係間中用部機度下心跳,總算within range,惟獨最後一個較慢回落至zone 2

kelvin71

Tempo @2km x 2 (2min rest) - 3/8/2016 1300 (Treadmills)

warmup: 10min RR, 10min drills

Core
1st 2km:
Time: 8'25
AvgHR: 158 (81%)
MaxHR: 168 (87%)
Pace: 4'13 (4'15 -> 4'10)

2nd 2km:
Time: 8'18
AvgHR: 166 (86%)
MaxHR: 174 (90%)
Pace: 4'09 (4'10 -> 4'06 -> 4'10)

慢慢找回適當步伐

kelvin71

RR @45min - 4/8/2016 1300 (Treadmills)

Time: 45'00
AvgHR: 138 (71%)
MaxHR: 146 (75%)
Distance: 7.8km
Pace: 5'46

kelvin71

kelvin71 發表於 2016-8-4 14:29
RR @45min - 4/8/2016 1300 (Treadmills)

Time: 45'00

師兄停左一排無跑?
=== === ===

停左幾個禮拜冇跑...

kelvin71

Spinning @100rpm/90rpm/80rpm/70rpm x 5min (2min rest) - 5/8/2016 1300

Warmup:
- 5min 100rpm @level 6, avgHR: 114 (59%), maxHR: 126 (65%)
- 1min single leg pedal 80rpm x 4 @level 5, avgHR: 131 (68%), maxHR: 141 (73%)

Core:
- 100rpm @ level 7, avgHR: 150 (77%), maxHR: 162 (84%)
- 90rpm @ level 9, avgHR: 154 (79%), maxHR: 165 (85%)
- 80rpm @ level 11, avgHR: 155 (80%), maxHR: 166 (86%)
- 70rpm @ level 13, avgHR: 155 (80%), maxHR: 166 (86%)

cool down: 5min easy spin

有見上星期完全跟唔上,今個禮拜全面下調阻力,輕鬆少少 (其實一啲都唔輕鬆),最緊要達標完成.