細康的長跑天空 ~ 從心出發 ~

細康 · 發表於 2013-7-29 21:21:29

細康發表於 2013-7-29 12:18
Race Ph Wk 1 of 4, D1 SLR 9KM - 29/7/2013 (0745)
Temp: 26-31C, RH 98%, 晴

其實 SR 同 HR時也有試過轉跑法，短距離還好，太長真的要多點時間適應。慢慢就會好！

細康 · 發表於 2013-7-30 10:51:40

本帖最後由細康於 2013-7-31 00:11 編輯

Race Ph Wk 1 of 4, D2 IR 6 *1K (1 min rest) - 30/7/2013 (0730)
Temp: 30-31C, RH 70%, 晴

Warm up: 1.8km (hit HR 81%) + 2*40s fast/ 2*60s slow (hit HR 86%)

Target Range: 165 - 168 (90-91%)

	Time	AHR	MHR
Lap 1	5'27	157 (85%)	168 (91%)
Lap 2	5'31	165 (90%)	168 (91%)
Lap 3	5'32	165 (90%)	168 (91%)
Lap 4	5'41	167 (91%)	171 (92%)
Lap 5	5'45	164 (89%)	168 (91%)
Lap 6	5'32	166 (90%)	170 (92%)
	5'35 (Avg Pace)	164 (89%)	171 (92%)

Cool down: 1.7 km

跑步初哥既我首次做 interval, 有過做 tempo 既經驗, 今次先參考 reference pace 做指標, 大約7-800m 時入zone. 今天依舊的熱同曬, 夏天跑步散熱始終是個考驗呢! 今天跑得不甚滿意, 心率高但跑得慢. 可能是小腿還有點累吧 (特別是足踝至對上3寸左右的位置). 明天休息日, 好好抖一下~

細康 · 發表於 2013-7-31 16:52:01

Race Ph Wk 1 of 4, D3 Recovery Swim - 31/7/2013

Swam for 1 hour. 輕鬆又舒服!

細康 · 發表於 2013-8-1 14:20:20

Race Phase, Wk 1 of 4, D4 TR 7K - 1/8/2013 (0810)
Temp: 29-30C, 天陰但很翳焗, 一號波

Warm up: 2.2 km inclusive of 2 * 40s fast / 40s slow

	Time	AHR	MHR
Lap 1	5'16	153 (83%)	165 (90%)
Lap 2	5'37	164 (89%)	168 (91%)
Lap 3	5'40	164 (89%)	168 (91%)
Lap 4	6'00	163 (89%)	169 (92%)
Lap 5	5'55	157 (85%)	166 (90%)
Lap 6	5'57	162 (88%)	168 (91%)
Lap 7	5'58	163 (89%)	170 (92%)
Total:	40'23	161 (87%)	170 (92%)

很累, 特別是小腿(脛骨下方近足踝位). 實在不應貿然轉 run form. 天氣也不好, 很翳焗. 跑起來辛苦, 不二刻已變水人.

因為太攰, 4k 時稍作 2 min 休息, 補補水. 是訓練以來首次呢!
今天真的要好好休息以應付明天的 18k 長課.

Cool down: 1km

細康 · 發表於 2013-8-2 12:22:17

本帖最後由細康於 2013-8-2 12:25 編輯

Race Phase, Wk 1 of 4, D5 LR 17K - 2/8/2013 (0700)
Temp: 28-29C, 天陰有雨, (T3)

Distance: 17 kmDuration: 115'32
Avg Pace: 6'48
AHR: 142 (77%)
MHR: 151 (82%)

Warm up & Cool down: 1.5 km

Lap	Lap Time	Time	Avg. HR	Max HR	Avg Pace	Target
1	7'05	7'05	134 (73%)	137 (74%)	7'11	65 - 75% 119 - 139
2	7'02	14'07	136 (74%)	138 (75%)
3	7'08	21'15	136 (74%)	138 (75%)
4	6'49	28'04	137 (74%)	139 (75%)
5	7'11	35'15	137 (74%)	140 (76%)
6	7'12	42'27	138 (75%)	140 (76%)
7	7'11	49'38	138 (75%)	140 (76%)
8	7'49	57'27	138 (75%)	141 (77%)
9	6'25	6'25	144 (78%)	147 (80%)	6'28	76 - 81% 140 - 150
10	6'55	13'20	145 (79%)	147 (80%)
11	6'23	19'43	146 (79%)	149 (81%)
12	6'38	26'21	147 (80%)	149 (81%)
13	6'26	32'47	146 (79%)	149 (81%)
14	6'21	39'08	146 (79%)	149 (81%)
15	7'00	46'08	148 (80%)	151 (82%)
16	6'07	52'15	147 (80%)	151 (82%)
17	5'50	58'05	148 (80%)	151 (82%)

周末外遊, 沒時間練跑. 所以今天縱累也要完成指標. 最後 3k 時開始下雨, 尾 1k 簡直大到連路都睇唔到 (小弟眼鏡全是雨點). 只知一路跑只有一種感覺 - 就是累~~

幸好, 憑著意志, 也能順利完成今天的長課. pace 也只是慢上周 4秒而已 (雖然跑少了 2k), 收貨了~

自從小孩出生後, 2公婆也沒外遊過, 明後2天的短線行好好享受一下 2人世界喲~

細康 · 發表於 2013-8-2 16:35:09

唔會囉. 已有2條化骨龍... 整多件真係吃不消!

細康 · 發表於 2013-8-6 11:17:59

Race Phase Wk 2 of 4, D1 IR 6*1K (1) - 5/8/2013 (2226) Street (flat)
Temp: 27-28C, Little wind

Warm up: 2.2 km inclusive of 2 * 40s fast / 40s slow

Distance: 6 km
Duration: 34'06
Avg Pace: 5'41
AHR: 162 (88%)
MHR: 172 (93%)

	Time	AHR	MHR
Lap 1	5'30	156 (85%)	167 (91%)
Lap 2	5'36	161 (87%)	171 (93%)
Lap 3	5'38	164 (89%)	171 (93%)
Lap 4	5'41	163 (89%)	172 (93%)
Lap 5	5'53	163 (89%)	170 (92%)
Lap 6	5'48	166 (90%)	172 (93%)

Cool down: 1 km

估唔到玩短線團都可以咁攰, 早車去晚車返 (周日晚成10點幾先過關), 舟車勞動, 第 2 朝仲要早起, 真係好攰.

2226 正式起跑, 夜了但仍有很多跑手跑街, 人有點多. 可能上周常下雨, 大家都餓左好耐.
無態, 跑得好慢.

細康 · 發表於 2013-8-7 15:01:47

本帖最後由細康於 2013-8-7 15:08 編輯

Race Phase Wk 2 of 4, D2 SLR - 6/8/2013 (1448) Street (with slopes)
Temp: 33C, Sunny without cloud, sometimes wind

Distance: 8.07 km
Duration: 58'05
Avg Pace: 7'12
AHR: 146 (79%)
MHR: 164 (89%)

Zone 2 Avg Pace: 7'59
Zone 3A Avg Pace: 7'23
Zone 3B Avg Pace: 6'01

Lap	Dist (KM)	Lap Time	Avg. HR	Max HR
1	1	7'02	136 (74%)	142 (77%)
2	1	6'47	148 (80%)	153 (83%)
3	1	5'33	158 (86%)	162 (88%)
4	1	8'08	139 (75%)	164 (89%)
5	1	8'08	148 (80%)	155 (84%)
6	1	6'29	157 (85%)	162 (88%)
7	1	8'45	140 (76%)	160 (87%)
8	1.07	7'14	149 (81%)	152 (83%)
Total	8.07	7'12	146 (79%)	164 (89%)

以不畏烈陽既精神於下午2點48分起跑, 曬爆. 汗水不停的流, 無雲, 間中有風, 由第4k 開始要邊跑邊飲水. HR扯高得很快, 有超標現象. 可能是累, 也可能是艷陽太厲害, 這次的 SLR 很慢, 跑得辛苦. 回程路上遇見幾位跑友, 很佩服他們這麼熱還能跑那麼快! 或許我真的沒天份吧, 不過還是會繼續奮鬥的! 努力練習吧!

細康 · 發表於 2013-8-8 10:29:31

Race Phase, Wk 2 of 4, D3 TR 7K - 8/8/2013 (0740)
Temp: 28-31C, 曝曬

Warm up: 2.2 km (up to 80% and then go for 2* 40s fast/40s slow)

Distance: 7 km
Duration: 39'39
Avg Pace: 5'40
AHR: 163 (89%)
MHR: 167 (91%)

	Time	AHR	MHR
Lap 1	5'27	154 (84%)	165 (90%)
Lap 2	5'34	162 (88%)	166 (90%)
Lap 3	5'28	163 (89%)	166 (90%)
Lap 4	5'41	163 (89%)	166 (90%)
Lap 5	5'50	163 (89%)	166 (90%)
Lap 6	5'48	164 (89%)	167 (91%)
Lap 7	5'51	165 (90%)	167 (91%)
Total:	39'39	163 (89%)	167 (91%)

Cool down: 0.8 km

休息過一天之後, 身體狀況不錯. 雖然早上熱身後, 740開跑, 太陽開始發揮熱力 (從28度升至31度), 不過還好間中有雲及風, 跑起來不太辛苦.

細康 · 發表於 2013-8-8 19:19:51

kelvin71 發表於 2013-8-8 17:26
under such hot weather, ur 10km estimate around 57min. not bad at all.

但是比冬天時做的 54 min 還是慢了5%, 好像沒進步過一樣呢.

細康 · 發表於 2013-8-9 11:29:49

Race Phase, Wk 2 of 4, D4 LR 16K - 9/8/2013 (0705)
Temp: 28-31C, 無雲少風勁曬

Warm up & Cool down: 1.5 km

Distance: 16 km
Duration: 114'45
Avg Pace: 7'11
AHR: 143 (78%)
MHR: 154 (84%)

Lap	Lap Time	Time	Avg. HR	Max HR	Avg Pace	AHR	MHR
1	6'40	6'40	135 (73%)	138 (75%)	7'18	138 (75%)	143 (78%)
2	7'03	13'43	137 (74%)	140 (76%)
3	7'14	20'57	135 (73%)	138 (75%)
4	7'10	28'07	138 (75%)	140 (76%)
5	7'10	35'17	139 (75%)	142 (78%)
6	7'46	43'03	140 (76%)	143 (78%)
7	7'14	50'17	140 (76%)	143 (78%)
8	8'00	58'17	138 (75%)	142 (78%)
9	6'43	6'43	145 (79%)	149 (81%)	7'04	149 (81%)	154 (84%)
10	7'12	13'55	148 (80%)	150 (81%)
11	6'42	20'37	149 (81%)	150 (81%)
12	7'17	27'54	150 (81%)	152 (83%)
13	6'23	34'17	147 (80%)	150 (81%)
14	7'25	41'42	150 (81%)	153 (83%)
15	7'30	49'12	149 (81%)	153 (83%)
16	7'16	56'28	150 (81%)	154 (84%)

昨晚急趕公事, 以致深夜未眠. 唔夠瞓下跑 16K LR. 今早很曬, 青公又無遮無掩, 無雲又少風, 熱爆, 心率亦 high 爆. 多次要減速來維持心率zone. 第一次要停下來補水, 還停了4次 (每次約半分鐘) . 帶了的1L 水及水特也飲得乾乾淨淨. 酷熱警告下跑長課真係熱到爆!

細康 · 發表於 2013-8-9 15:39:22

細康發表於 2013-8-9 11:29
Race Phase, Wk 2 of 4, D4 LR 16K - 9/8/2013 (0705)
Temp: 28-31C, 無雲少風勁曬

慢慢跑的唷~

7點起跑都熱成咁, 下次可能要再早d.

細康 · 發表於 2013-8-12 11:02:34

Race Phase Wk 3 of 4, D1 IR 6*1K (1) - 12/8/2013 (0740) Street (flat)
Temp: 29-32C, RH 70%, Sunny

Warm up: 2.2 km inclusive of 2 * 40s fast / 40s slow

Distance: 6 km
Duration: 31'18
Avg Pace: 5'13
AHR: 163 (89%)
MHR: 172 (93%)

	Time	AHR	MHR
Lap 1	5'08	156 (85%)	168 (91%)
Lap 2	5'10	163 (89%)	170 (92%)
Lap 3	5'14	163 (89%)	172 (93%)
Lap 4	5'16	165 (90%)	172 (93%)
Lap 5	5'10	163 (89%)	170 (92%)
Lap 6	5'20	166 (90%)	171 (93%)

Cool Down: 0.8 km

今早晏了起身, 只有"抗曬"吧~ 跑起來感覺不錯, 可能身體已適應此炎熱天氣. run form 及步速也很穩定. 滿意的一課.

細康 · 發表於 2013-8-13 10:56:51

Race Phase Wk 3 of 4, D2 SLR - 13/8/2013 (0626) Street (with slopes)
Temp: 29-31C, RH 72%, Cloudy and windy. T3

Warm up and cool down: 1 km

Distance: 8.00 km
Duration: 51'33
Avg Pace: 6'27
AHR: 146 (79%)
MHR: 163 (89%)

Zone 2 Avg Pace: 6'53
Zone 3A Avg Pace: 6'27
Zone 3B Avg Pace: 5'47

Dist (KM)	Lap Time	Avg. HR	Max HR	Target Zone
1	6'21	136 (74%)	144 (78%)	65-75% (119-139)
1	5'55	147 (80%)	152 (83%)	76-81% (140-150)
1	5'33	156 (85%)	163 (89%)	82-87% (151-161)
1	7'25	138 (75%)	162 (88%)	65-75% (119-139)
1	7'27	148 (80%)	152 (83%)	76-81% (140-150)
1	6'01	157 (85%)	162 (88%)	82-87% (151-161)
1	6'52	139 (75%)	160 (87%)	65-75% (119-139)
1	5'59	149 (81%)	152 (83%)	76-81% (140-150)

趁尤特來之前早起跑番轉. 天陰密雲有風, 很合跑步呢! 舒服的一課!

細康 · 發表於 2013-8-13 16:52:22

細康發表於 2013-8-13 10:56
Race Phase Wk 3 of 4, D2 SLR - 13/8/2013 (0626) Street (with slopes)
Temp: 29-31C, RH 72%, Cloudy an ...

savingking ching, 你住邊一區? 跑開邊頭? 你可以參考 bunbun 網友之前的 post.

https://www.longrun.hk/thread-18859-1-2.html

細康 · 發表於 2013-8-14 19:52:46

Race Phase, Wk 3 of 4, D3 TR 6K - 14/8/2013 (1735)
Temp: 27C, 天陰有雨, T3

Warm up: 2 km (up to 80% and then go for 2* 40s fast/40s slow)

Distance: 6 km
Duration: 33'56
Avg Pace: 5'40
AHR: 163 (89%)
MHR: 169 (92%)

	Time	AHR	MHR
Lap 1	5'23	156 (85%)	163 (89%)
Lap 2	5'35	162 (88%)	165 (90%)
Lap 3	5'32	163 (89%)	168 (91%)
Lap 4	5'48	164 (89%)	169 (92%)
Lap 5	5'51	164 (89%)	169 (92%)
Lap 6	5'46	164 (89%)	169 (92%)

Cool down: 0.8 km

三號風球下, 頭1k 有微雨, 之後有風. 諗住天氣涼左會跑快d添, 點知出來個 pacing 同上周跑 7k tempo 一樣. 失望了! 可能連續跑3天未夠休息吧, 也可能是昨晚的酒精還在作怪...

細康 · 發表於 2013-8-14 23:10:53

kokyan_lam 發表於 2013-8-14 19:58
跑前一晚最好少點酒精。缺水會令血濃度增加，帶氧下降的

吖，仲有可能尋日中午走左去捐血，唔知有無關係呢？

細康 · 發表於 2013-8-16 12:41:58

Race Phase, Wk 3 of 4, D4 LR 15K - 16/8/2013 (08045)
Temp: 27C, 天陰有雨, 間歇疾風(總是逆風)

Warm up & Cool down: 1.5 km

Distance: 15 km
Duration: 101'39
Avg Pace: 6'47
AHR: 142 (77%)
MHR: 152 (83%)

Lap	Lap Time	Time	Avg. HR	Max HR	Avg Pace	AHR	MHR
1	7'01	7'01	135 (73%)	137 (74%)	6'57	137 (74%)	141 (77%)
2	6'58	13'59	137 (74%)	139 (75%)
3	6'54	20'53	136 (74%)	138 (75%)
4	6'32	27'25	137 (74%)	139 (75%)
5	6'48	34'13	138 (75%)	140 (76%)
6	7'34	41'47	139 (75%)	141 (77%)
7	6'44	48'31	139 (75%)	141 (77%)
8	6'56	6'56	145 (79%)	150 (81%)	6'39	147 (80%)	152 (83%)
9	6'09	13'05	147 (80%)	151 (82%)
10	6'50	19'55	145 (79%)	150 (81%)
11	6'26	26'21	146 (79%)	150 (81%)
12	6'21	32'42	146 (79%)	150 (81%)
13	6'58	39'40	147 (80%)	151 (82%)
14	6'44	46'24	149 (81%)	152 (83%)
15	6'44	53'08	149 (81%)	152 (83%)

今早起床時後腰有點痛, 不過見唔係咁嚴重就照跑可也. 天氣不錯, 密雲有雨, 間歇疾風(但奇怪總是逆風呢). 整段 HR 有點高, 可能與痛感有關吧 (雖只輕微痛). 跑起來感覺有點累的一天.

細康 · 發表於 2013-8-17 16:00:25

Race phase, Wk 3 of 4, D5 ~ spinning - 17/8/2013 （1400）

Duration: 55ˊ00
AHR: 136 (74%)
MHR: 140 (76%)
Cadence: 95 ~ 126

Cross traing after some muscle work. Easy session.

細康 · 發表於 2013-8-19 12:55:09

本帖最後由細康於 2013-8-19 12:56 編輯

Race Phase Wk 4 of 4, D1 IR 6*1K (1) - 19/8/2013 (0800) Street (flat)
Temp: 26-29C, Cloudy with rain

Warm up: 2.1 km inclusive of 2 * 40s fast / 40s slow

Distance: 6 km
Duration: 32'15
Avg Pace: 5'23
AHR: 164 (89%)
MHR: 172 (93%)

	Time	AHR	MHR
Lap 1	5'16	155 (84%)	168 (91%)
Lap 2	5'24	163 (89%)	169 (92%)
Lap 3	5'20	166 (90%)	169 (92%)
Lap 4	5'19	168 (91%)	172 (93%)
Lap 5	5'34	165 (90%)	171 (93%)
Lap 6	5'22	169 (92%)	172 (93%)

Cool down: 0.5 km (coz too heavy rain starts from lap 6)

今早起床時小腿還是很累, 可能太耐無做 muscle training 了, 也可能是周末太多家庭約會呢. 後腰背依然有點不適, 不過問題不大便照跑吧. 天陰密雲, 終於在開始第6圈時下了一場大雨, 連 cool down 時也要避避雨呢! 濕透但心情很爽! 時間做得不太好, 今周便是race phase 的最後一周了, 希望下周 taper 時能有足夠休息~

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細康的長跑天空 ~ 從心出發 ~

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