細康的長跑天空 ~ 從心出發 ~

細康

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

細康

kelvin71 發表於 2013-7-11 19:10
U should rest more in hill repeat, not more than 3min is ok.

我諗係坡度太甘， 真係跑到腳軟。最後幾米乏力。 有想死既感覺！

細康

Wk 2 of 4, D4 SLR 8KM - 12/7/2013 (2200)
Temp: 29C, RH: 80%

Distance: 8 km
Duration: 55'40
Avg Pace: 6'58
AHR: 143 (78%)
MHR: 160 (87%)

Lap	Dist (KM)	Lap Time	Avg. HR	Max HR	Target Zone
1	1	7'43	134 (73%)	139 (75%)	65-75% (119-139)
2	1	6'22	143 (78%)	148 (80%)	76-81% (140-150)
3	1	6'15	153 (83%)	160 (87%)	82-87% (151-161)
4	1	7'44	139 (75%)	155 (84%)	65-75% (119-139)
5	1	6'56	145 (79%)	150 (81%)	76-81% (140-150)
6	1	6'26	154 (84%)	158 (86%)	82-87% (151-161)
7	1	7'58	139 (75%)	149 (81%)	65-75% (119-139)
8	1	6'16	146 (79%)	152 (83%)	76-81% (140-150)

這周的 SLR PACING 比上周稍快 6s. 上斜速度明顯比上周為快, 可能與 sr / hr 的練習有關係. 不過 zone 3b 的速度還是較慢, 只有繼續努力!

細康

wk 2 of 4 D 5 spinnig 13/7/2013 (1400)
Duration: 48:00
Ahr: 125 (68%)
Mhr: 141 (76%)
In zone time: 47:41
cadence: 64~105

細康

Build Phase Wk 3 of 4, D1 - LR 17 km - 15/7/2013 (0700)
Temp: 27C, RH 99%
荃西來回青龍頭

Warm up + cool down: 2 km

Duration: 2:02:07
Distance: 17 km
Avg pace: 7'11
AHR: 141 (76%)
MHR: 152 (83%)

1st half: 62'28
Avg pace: 7'21
AHR: 136 (74%)

2nd half: 59'39
Avg pace: 7'02
AHR: 147 (80%)

Lap	Dist (KM)	Lap Time	Avg. HR	Max HR
1	1	7'27	130 (71%)	136 (74%)
2	1	7'29	132 (72%)	139 (75%)
3	1	7'20	135 (73%)	139 (75%)
4	1	6'47	136 (74%)	140 (76%)
5	1	6'52	138 (74%)	141 (76%)
6	1	7'37	139 (75%)	141 (76%)
7	1	7'03	140 (76%)	142 (77%)
8	1	8'06	139 (75%)	142 (77%)
9	0.5	3'47	139 (75%)	141 (76%)
10	1	7'08	145 (79%)	150 (81%)
11	1	6'59	147 (80%)	150 (81%)
12	1	6'45	147 (80%)	150 (81%)
13	1	7'00	147 (80%)	151 (82%)
14	1	6'15	148 (80%)	151 (82%)
15	1	7'05	148 (80%)	151 (82%)
16	1	7'30	149 (81%)	152 (83%)
17	1	7'07	148 (80%)	152 (83%)
18	0.5	3'50	147 (80%)	152 (83%)

訓練以來跑最長的一次路程. 有過上周既經驗, 開始幾 k 盡量放輕鬆慢跑, 不過 zone2  pacing 卻戲劇性地同上周差不多, zone 3a 也有進步. 可能溫度低了2度之故吧.

下周的 19 km 長課希望可控制得更好吧!

細康

kelvin71 發表於 2013-7-15 15:25
如果你會玩兩/三鐡,跟PROGRAM練絕對冇問題.

但如果純粹只為CROSS-TRAINING,那麼我認為自訂rpm,調節resis ...

應該唔會3鐵囉. 游水唔得.....
下次試下跟你提議做 cross training 先.

細康

Build Ph Wk 3 of 4, D2 - RR + 6*250 m SR - 16/7/2013 (1540)
Temp: 26C, RH 97%

Duration: 60'53
Distance: 8.4 km
Avg pace: 7'15
AHR: 134 (73%)
MHR: 141 (76%)

等左好耐先停雨, 立刻換衫出去跑. 雨後路面濕, 跑起來稍為小心, 不過由於較清涼, 縱使昨天長課後亦有點倦, 步速較前的 RR 稍快.

補水後決定加強今周的訓練. 今天加插 SPEED REPS, 周四 TEMPO RUN 後加 HILL REPS.

Lap	Dist (m)	Time	Avg. HR	MHR	Rest
1	250	54.19	150 (81%)	167 (91%)	1'47
2	250	60.00	158 (86%)	177 (96%)	2'29
3	250	57.14	160 (87%)	177 (96%)	2'30
4	250	59.16	163 (89%)	180 (98%)	2'40
5	250	58.12	167 (91%)	185 (101%)	2'47
6	250	54.62	162 (88%)	183 (100%)

跑時勁索氣, 跑完超攰. 但沒有比上次 200m 的 SR 大幅降速度. 收貨了.

看來肌力及速耐力也還是不大足夠......

細康

kelvin71 發表於 2013-7-16 20:00
Speed repeat重點不在於速度上的進步；你要在重複的高速跑下保持著一個穩定而良好的跑姿。如在每次都能保持 ...

是的, SPEED REP 重點放跑姿上. 感覺上現在的 SR, 我上身是放得很輕鬆的, 跑的很穩定, 只是覺得有時跑得不夠快, 有時圈會刻意放盡跑來試試步速及跑姿穩定性. 比起初1-2次跑時自己感覺增加了不少穩定性, 可速度還是有點上上落落.

細康

Wk 3 of 4, D3 TR + 6*130m HR  - 18/7/2013 (0710)
Temp: 26-31C, RH: 70%, Sunny城門谷運動場

Warm up: 1.6 km + 3*200 fast & 200 slow

Distance: 6 km
Duration: 34'22
Avg Pace: 5'45
AHR: 161 (87%)
MHR: 166 (90%)
今天的 tempo run 走起來很順.  約800-900m 開始入zone. 心率較之前的 tr 平穩, 速度更勝之前, 但跑姿放鬆, 呼吸順暢, 腳步也放輕. 整體感覺良好!
不過可能首圈有點過快或氣溫標升, 往後的速度不斷下跌, 下周會作首2圈之步速調整, 望能保持全程均速.

	Time	AHR	MHR
Lap 1	5'23	154 (84%)	163 (89%)
Lap 2	5'33	163 (89%)	165 (90%)
Lap 3	5'39	163 (89%)	166 (90%)
Lap 4	5'49	162 (88%)	165 (90%)
Lap 5	5'59	163 (89%)	166 (90%)
Lap 6	6'01	163 (89%)	166 (90%)

補水後直往練 hill repeat.

Lap	Dist (m)	Time	Avg. HR	MHR	Rest
1	130	35.17	148 (80%)	169 (92%)	1'58
2	130	36.00	152 (83%)	177 (96%)	2'14
3	130	35.60	154 (84%)	176 (96%)	2'29
4	130	35.42	153 (83%)	175 (95%)	2'38
5	130	35.59	152 (83%)	173 (94%)	2'34
6	130	35.64	151 (82%)	170 (92%)

速度均勻的一次 hill repeat. 跑姿, 步頻有改善, 力量也有所增強, 不過臨尾幾米還是有點吃力.  步速上比上周慢了點, 但感覺跑得比上周輕鬆.

另今天上磅, 發現比起7個月前輕了十磅. 值得高興~

細康

Build Ph Wk 3 of 4, D4 SLR 9KM - 19/7/2013 (0740)
Temp: 27-31C, 暴曬, 少風
青公深井來回

Distance: 9 km
Duration: 60'06
Avg Pace: 6'41
AHR: 145 (79%)
MHR: 162 (88%)
Zone 2 pacing: 7'28
Zone 3a pacing: 6'29
Zone 3b pacing: 6'06

Lap	Lap Time	Avg. HR	Max HR	Target Zone
1	7'06	128 (70%)	134 (73%)	65-75% (119-139)
2	6'15	143 (78%)	150 (81%)	76-81% (140-150)
3	5'48	155 (84%)	162 (88%)	82-87% (151-161)
4	7'19	138 (75%)	158 (86%)	65-75% (119-139)
5	6'51	144 (78%)	151 (82%)	76-81% (140-150)
6	6'35	156 (85%)	162 (88%)	82-87% (151-161)
7	7'58	136 (74%)	153 (83%)	65-75% (119-139)
8	6'21	146 (79%)	151 (82%)	76-81% (140-150)
9	5'53	158 (86%)	162 (88%)	82-87% (151-161)

全程少雲少蔭少風, 大部份時間暴曬, 好彩做足防曬功夫! 很熱, 散熱真是個難題, 只有沿途不停補水.
由 zone 3b 轉去 zone 2時, 心率下降得很慢. 花了很長時間才入zone, 步速亦有所影響. 不過好像越來越適應夏天跑步了!

細康

Build Ph Wk 3 of 4, D5 - Spinning 20/7/2013 (1400)

Duration: 45 min
AHR: 131 (71%)
MHR: 141 (76%)
Cadence: 90 - 126

Cross training課, 試下高頻率去踩, 心率尚算穩定.

細康

Build Ph Wk 4 of 4, D1 SLR 10KM - 22/7/2013 (1440)
Temp: 30-31C, 先陰有雨後晴

Distance: 10 km
Duration: 67'38
Avg Pace: 6'46
AHR: 145 (79%)
MHR: 162 (88%)

Zone 2 pacing: 7'47
Zone 3a pacing: 6'27
Zone 3b pacing: 5'44

Lap	Lap Time	Avg. HR	Max HR	Target Zone
1	7'08	133 (72%)	141 (76%)	65-75% (119-139)
2	6'16	145 (79%)	151 (82%)	76-81% (140-150)
3	5'41	154 (84%)	162 (88%)	82-87% (151-161)
4	7'28	139 (75%)	160 (87%)	65-75% (119-139)
5	6'47	145 (79%)	151 (82%)	76-81% (140-150)
6	5'59	158 (86%)	162 (88%)	82-87% (151-161)
7	8'11	139 (75%)	158 (86%)	65-75% (119-139)
8	6'17	148 (80%)	152 (83%)	76-81% (140-150)
9	5'32	159 (86%)	162 (88%)	82-87% (151-161)
10	8'20	139 (75%)	157 (87%)	65-75% (119-139)

經過左weekend既連續3日飲飲食食約會 (當然少不免飲左唔少啤酒及紅酒), 今日起身見攰攰地, 決定請假一天.  由於實在太無狀態跑, 不跑原定的LR, 轉為 SLR.

起跑時天陰密雲, 有點悶熱, 約2KM 時下了一場驟雨, 之後無雲出太陽, 水氣蒸回很辛苦, 好彩回程時有點微風. 全程也很熱 (除左落雨果幾分鐘),  不停補水, 邊跑邊飲了 1公升的水. 首次飲這麼多!

今天成績有點意外, 完成 9KM 時比上周五快了 48秒. 估不到呢! 總體跑得比想像中輕鬆!

細康

vcbid 發表於 2013-7-22 17:55
師兄已經到BUILD PHASE最後一個WEEK, 好快有成果睇

其實個 pacing 依然好慢 ......
我自己既感覺係 aerobic base 未夠, 肌力與速耐力欠佳! 還需加把勁呢!

往後還有 4周的 race phase training. 之後來個 10k time trial 看看訓練成績, 再決定後續訓練內容.

細康

vcbid 發表於 2013-7-22 22:53
期待你個TIME TRIAL結果

C兄除左皇者之戰仲會報咩比賽?

VC 兄, 小弟已報 10/6, 11/17 & 12/15 既 10k. 黎緊會報2個 hm, 其一會係 scm. 中間睇下會唔會再加多個 10k.
你呢?

細康

Build Ph, Wk 4 of 4, D2 TR + 6*250m SR  - 23/7/2013 (0807)
Temp: 28-31C, 先雨後曝曬

Warm up: 2 km + 2*200 fast & 200 slow

Distance: 7 km
Duration: 40'41
Avg Pace: 5'49
AHR: 162 (88%)
MHR: 170 (92%)

	Time	AHR	MHR
Lap 1	5'30	154 (84%)	167 (91%)
Lap 2	5'30	163 (89%)	167 (91%)
Lap 3	5'50	163 (89%)	167 (91%)
Lap 4	5'49	163 (89%)	169 (92%)
Lap 5	6'02	165 (90%)	170 (92%)
Lap 6	5'59	165 (90%)	169 (92%)
Lap 7	6'02	165 (90%)	170 (92%)

2 - 2.8 km 時下雨, 後曝曬. 水氣回蒸實在令我吃不消. aavg pace 比上周慢了 4s. hr 有點失控. 失望的一課.

補水後直往 SR.

Dist (m)	Time	Avg. HR	MHR	Rest
250	55.07	165 (90%)	185 (101%)	2'32
250	51.30	173 (94%)	190 (104%)	2'42
250	55.67	165 (90%)	193 (105%)	2'35
250	53.57	166 (90%)	188 (103%)	2'39
250	60.51	166 (90%)	186 (101%)	2'59
250	58.90	170 (92%)	187 (102%)

Cool down: 1km

無力, 跑到有點想C. 只有一個感覺, 好熱好熱~
跑完後查看心跳錶, 嚇C左....... MHR 193 (高出FORMULA 計既 MHR 5%之多......)
明天真的要好好休息了!

細康

kelvin71 發表於 2013-7-23 15:17
繼續保持現有的maxHR.

在同一training cycle裏,只用單一最高心跳率,以維持相同的訓練強度.

tks kelvin hing.

細康

Build Ph Wk 4 of 4, D3 - LR 19 km - 25/7/2013
Temp: 26-27C, Raining from 6-12km and last 1.5 km
荃西來回大欖新橋前

Warm up + cool down: 2 km

Duration: 2:07:42
Distance: 19 km
Avg pace: 6'44
AHR: 141 (76%)
MHR: 153 (83%)

1st half (9 km): 63'02
Avg pace: 7'01
AHR: 136 (74%)

2nd half (10 km): 64'40
Avg pace: 6'28
AHR: 146 (79%)

Lap	Lap Time	Avg. HR	Max HR	Avg Pace	Target	AHR	MHR
1	7'00	134 (73%)	137 (74%)	7'01	65 - 75%     119 - 139	136 (74%)	141 (77%)
2	7'02	135 (73%)	138 (75%)
3	7'10	136 (74%)	138 (75%)
4	6'46	139 (75%)	141 (77%)
5	6'58	135 (73%)	138 (75%)
6	7'27	137 (74%)	139 (75%)
7	6'37	136 (74%)	138 (75%)
8	7'22	137 (74%)	139 (75%)
9	6'40	138 (75%)	140 (76%)
10	6'29	143 (78%)	147 (80%)	6'28	76 - 81%     140 - 149	146 (79%)	153 (83%)
11	6'32	146 (79%)	149 (81%)
12	6'25	143 (78%)	148 (80%)
13	5'57	148 (80%)	152 (83%)
14	6'22	145 (79%)	148 (80%)
15	6'32	146 (79%)	149 (81%)
16	6'59	145 (79%)	152 (83%)
17	6'36	149 (81%)	152 (83%)
18	6'20	145 (79%)	152 (83%)
19	6'28	149 (81%)	153 (83%)

今早趁著雨勢稍停, 出去跑了一課長課 (跑步以來暫時最長的一課). 可能是溫度較低及中途有雨, 跑起來舒服, 步速較快但輕鬆得很.
右膝於13k 打後有點不適, 不過在沒太大痛感及影響步速下跑完 19k 已很好了!   

細康

Build Ph Wk 4 of 4, D4 - RR + 6*130 m HR - 26/7/2013
Temp: 25-26C, Cloudy with rain

Duration: 57'06
Distance: 8.16 km
Avg pace: 7'00
AHR: 134 (73%)
MHR: 141 (76%)

連續兩天跑步也下雨, 唔通連個天都唔鍾意我?  
不過話時話, 落雨都有幾樣好, 無咁熱, 路人少d,...等等. 今天跑起來也不覺累, 蠻輕鬆的就走完 8k 路了.

略略飲過水後便去微雨中衝山.

Lap	Dist (m)	Time	Avg. HR	MHR	Rest
1	130	34.00	147 (80%)	169 (92%)	1'58
2	130	35.34	147 (80%)	170 (92%)	1'53
3	130	33.00	146 (79%)	171 (93%)	2'12
4	130	33.45	148 (80%)	167 (91%)	2'22
5	130	32.80	147 (80%)	167 (91%)	2'37
6	130	33.77	149 (81%)	173 (94%)

從第 3 round 開始轉了個呼吸節奏, 看來對心率及步速也起了點作用. 人跑起來也沒很索氣及想死既感覺. 對比起第一次衝山時既心率之高和步速不穩, 在控制上原來這4周在不知不覺間進步了點.

細康

4周的Build Phase Training 完結了.下周進入 Race Phase 啦. 回顧一下 build phase 的表現吧.

Type	Zone	Avg Pace
		Wk1	Wk2	Wk3	Wk4
RR	2	7'48	7'34	7'15	7'00
LR	2	8'32	7'39	7'21	7'01
	3A	7'25	7'20	7'02	6'28
	Overall	7'58	7'22	7'11	6'44
SLR	2	7'39	7'49	7'28	7'47
	3A	7'13	6'32	6'29	6'27
	3B	6'02	6'21	6'06	5'44
	Overall	7'04	6'58	6'41	6'46
TR	4A	5'57	5'57	5'45	5'49

大致上每個心率區域也有點進步. 只是有點不解的是 zone 4a 會比 zone 3b 慢... 耐人尋味...
可能是 HR 跟不上 (Aerobic base 未夠強), 也有可能 zone 4a 是在運動場跑, 跑圈有點悶吧. 而 SLR 一般也在路跑, 風景好看之餘還有點上落斜, 就這樣形成了差別.

不管如何, 下周就是 race phase 了. 繼續努力吧!

細康

Race Ph Wk 1 of 4, D1 SLR 9KM - 29/7/2013 (0745)
Temp: 26-31C, RH 98%, 晴

Warm up and cool down: 2km

Distance: 9 km
Duration: 59'43
Avg Pace: 6'39
AHR: 146 (79%)
MHR: 162 (88%)

Zone 2 pacing: 7'13
Zone 3a pacing: 6'35
Zone 3b pacing: 6'07

Lap	Lap Time	Avg. HR	Max HR	Target Zone
1	6'46	132 (72%)	139 (75%)	65-75% (119-139)
2	6'21	145 (79%)	150 (81%)	76-81% (140-150)
3	6'11	155 (84%)	161 (87%)	82-87% (151-161)
4	7'22	140 (76%)	159 (86%)	65-75% (119-139)
5	7'00	146 (79%)	150 (81%)	76-81% (140-150)
6	6'44	156 (85%)	160 (87%)	82-87% (151-161)
7	7'31	143 (78%)	156 (85%)	65-75% (119-139)
8	6'24	147 (80%)	153 (83%)	76-81% (140-150)
9	5'24	159 (86%)	164 (89%)	82-87% (151-161)

今天試了一下改變著地方式, 轉用中掌著地法, 不過跑了6k 左右因為未太適應, 小腿有點攰. 所以尾3k 只好轉回全掌法. 天氣如常的一樣熱和濕, 回程時有一點雲 (已很好), 沒風... 跑起來不大舒服, 時間上整體進步了少許, 但 zone #3a & 3b 卻慢了. 估計是散熱不好使心率上升吧.