我的訓練日誌 - 隨心而跑

kelvin71

30/04/2013 1230 - 健身單車

Time: 35'00
Avg HR: 137 (70%)
Max HR: 144 (74%)
Time in Zone 2 (135 - 145bpm): 33'25
Candence: 70 - 100
Resistance level: 5 - 17

健身單車的一課也變得輕鬆了.相信很快便會開始新一輪高密度訓練.

kelvin71

01/05/2013 1300 - RR + speed repeat

RR - 45min
Time: 45'00
Distance: 7.90km
Pace: 5'40
Avg HR: 138 (71%)
Max HR: 145 (75%)

Speed Repeat - 150m x 6, rest time not more than 3min in between set -
1st: 28.9', avg HR 132 (68%), max HR 159 (82%), 170m, 2'30 rest
2nd: 30.4', avg HR 140 (72%), max HR 162 (84%), 170m, 2'30 rest
3rd: 28.5', avg HR 141 (73%), max HR 161 (83%), 160m, 2'45 rest
4th: 30.4' avg HR 145 (75%), max HR 163 (84%), 180m, 2'45 rest
5th: 30.2' avg HR 143 (74%), max HR 161 (83%), 170m, 2'45 rest
6th: 32.8' avg HR 145 (75%), max HR 161 (83%), 170m

45分鐘RR作為熱身後,來了一堂速度課,由慢加速,接近全速跑大概150m,休息少於三分鐘.感覺良好.

kelvin71

03/05/2013 1300 - RR

Time: 45'23
Distance: 8.03km
Pace: 5'40
Avg HR: 137 (71%)
Max HR: 145 (75%)

心態明顯變了，由從前每次練習都追求時間上的進步，到現在只是符合訓練要求，輕鬆的完成。

做時間留待比賽吧。

kelvin71

05/05/2013 2200 - RR

Time: 45'00
Distance: 8.2km
Pace: 5'30
Avg HR: 140 (72%)
Max HR: 145 (75%)

跑夜晚，很舒服。

kelvin71

06/05/2013 2200 - RR @ 45min

Time: 45'00
Distance: 8.15km
Pace: 5'31
Avg HR: 141 (73%)
Max HR: 145 (75%)

和昨天表現差不多，也是輕輕鬆鬆的。

kelvin71

08/05/2013 1430 - RR

Time: 46'04
Distance: 8.01km
Pace: 5'45
Avg HR: 139 (72%)
Max HR: 145 (75%)

慢了些，天氣的錯，或是狀態差了？

kelvin71

08/05/2013 1300 - RR

Time: 46'10
Distance: 7.74km
Pace: 5'57
Avg HR: 140 (72%)
Max HR: 145 (75%)

熱得有點過份，令到速度要拖得很低。

kelvin71

10/05/2013 1300 - RR + Speed Repeat

RR -
Time: 45'00
Distance: 7.94km
Pace: 5'40
Avg HR: 138 (71%)
Max HR: 145 (75%)

Speed Repeat -
1st: 28.0', avg HR 136 (70%), max HR 159 (82%), 170m, 2'30 rest
2nd: 29.0', avg HR 143 (74%), max HR 161 (83%), 170m, 2'30 rest
3rd: 29.6', avg HR 145 (75%), max HR 161 (83%), 160m, 2'40 rest
4th: 29.4' avg HR 146 (75%), max HR 164 (85%), 160m, 2'40 rest
5th: 30.1' avg HR 145 (75%), max HR 161 (83%), 160m, 2'50 rest
6th: 32.0' avg HR 144 (74%), max HR 160 (82%), 160m

整體感覺良好,從SPEED REPEAT中再次感到那種對自己要求進步的衝動...有些興奮,有些自虐!

kelvin71

12/05/2013 - 2200 - 3rd MAF test

Time: 27'20
Distance: 5km
Pace: 5'28
Avg HR: 144 (74%)
Max HR: 147 (76%)

熱身連COOL DOWN,最後跑了11KM.
時間上退步了,但我想天氣因素影響較大.
接著四星期繼續做BASE,另會加一課60MIN LR.

kelvin71

13/05/2013 1300 - RR

Time: 44'49
Distance: 8.04km
Pace: 5'33
Avg HR: 141 (73%)
Max HR: 146 (75%)

還原基本步,又從WEEK 1 開始.

kelvin71

14/05/2013 1300 - 健身單車

Time: 35'00
Avg HR: 134 (69%)
Max HR: 142 (73%)
Candence: 60 - 95
Resistance level: 5 - 16

感覺在單車上的表現有進步,下回試試在單一阻力下,心跳及轉速表現如何.

kelvin71

15/05/2013 1300 - RR

Time: 47'10
Distance: 7.93km
Pace: 5'56
Avg HR: 144 (74%)
Max HR: 148 (76%)

一字記之曰..."熱".

kelvin71

16/05/2013 1300 - RR + speed repeat

RR -
Time: 45'00
Distance: 7.87km
Pace: 5'43
Avg HR: 136 (70%)
Max HR: 144 (74%)

Speed Repeat -
1st: 28.5', avg HR 138 (71%), max HR 162 (84%), 170m, 2'15 rest
2nd: 27.8', avg HR 142 (73%), max HR 163 (84%), 160m, 2'26 rest
3rd: 29.8', avg HR 147 (76%), max HR 165 (85%), 170m, 2'31 rest
4th: 28.7' avg HR 144 (74%), max HR 163 (84%), 160m, 2'30 rest
5th: 28.8' avg HR 147 (76%), max HR 163 (84%), 150m, 2'48 rest
6th: 29.8' avg HR 143 (74%), max HR 160 (82%), 160m

大雨中做SPEED REPEAT,既爽,又怕PK.今次距離跑近150M,整體表現滿意...姿勢良好,全程有力.

kelvin71

18/05/2013 2230 - long run@60min


Time: 60min
Distance: 10.60km
Pace: 5'40
Avg hr: 148 (76%)
Max hr: 158 (81%)
Time in zone 2: 28'13
Time in zone 3a: 29'45

1st half:
Distance: 5.04km
Pace: 5'57
Avg hr: 142 (73%)
Max hr: 146 (75%)

2nd half:
Distance: 5.56km
Pace: 5'24
Avg hr: 155 (80%)
Max hr: 158 (81%)

時間訂在60分鐘，所以也並不是跑得很長很久。高溫下，就算稍微提升心跳上限作用也不太顯著。

kelvin71

20/05/2013 1300 - RR

Time: 45'51
Distance: 7.89km
Pace: 5'50
Avg HR: 141 (73%)
Max HR: 147 (76%)

天文台話有32度,相信就算不是,也非常接近了.
但對比上星期,今課感覺較為輕鬆.

kelvin71

21/05/2013 2130 - long run @60min

Time: 60min
Distance: 11.3km
Pace: 5'19
Avg hr: 144 (74%)
Max hr: 157 (81%)
Time in zone 2: 30'12
Time in zone 3a: 27'12

1st half:
Distance: 5.27km
Pace: 5'41
Avg hr: 137 (71%)
Max hr: 145 (75%)

2nd half:
Distance: 6.03km
Pace: 4'58
Avg hr: 151 (78%)
Max hr: 157 (81%)

跑了約廿分鐘開始下雨，可以說是幫身體降溫，使下半程跑快了。

kelvin71

22/05/2013 1300 - Cycling

Time: 35min
Avg HR: 134 (69%)
Max HR: 145 (75%)
Time in zone 2: 29'45
Resistance level: 5-7
RPM: 92-98

今次以保持RPM在95附近為基礎,慢慢加大RESISTANCE LEVEL以進入目標心跳區.
而每過10分鐘,也會減低阻力以保持在這個步速.
這次不賴,看看下回可否再提高阻力.

kelvin71

23/05/2013 1300 - RR

Time: 45'10
Distance: 8.10km
Pace: 5'33
Avg HR: 140 (72%)
Max HR: 147 (76%)

輕鬆一課.

kelvin71

27/05/2013 1300 - RR

Time: 46'10
Distance: 8.04km
Pace: 5'33
Avg HR: 143 (74%)
Max HR: 148 (77%)

上周缺了一課...
今天很熱很曬.心跳控制差了.

kelvin71

28/05/2013 1300 - Cycling

Time: 35min
Avg HR: 137 (71%)
Max HR: 147 (76%)
Time in zone 2: 30'25
Resistance level: 5-8
RPM: 90-100

試了高一級的阻力,但表現不理想.
下周嘗試保持在100RPM下訓練.