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05/09/2014 2130 - Interval @3min x 6 (3min rest)
Warmup:
- 3km RR
- 100m fast/100m slow x 4
- 10min running drills
Time in zone 4a: 3'39
Time in zone 4b: 3'10
Breakdown per each set (with 3min rest):
0.78km, 3'49 pacing, avgHR 152 (78%), maxHR 163 (84%),
0.78km, 3'48 pacing, avgHR 157 (81%), maxHR 168 (87%),
0.80km, 3'44 pacing, avgHR 161 (83%), maxHR 173 (89%),
0.81km, 3'44 pacing, avgHR 163 (84%), maxHR 174 (90%),
0.82km, 3'37 pacing, avgHR 166 (86%), maxHR 175 (90%),
0.81km, 3'41 pacing, avgHR 166 (86%), maxHR 176 (91%)
是夜六組interval,每組3分鐘,間休3分鐘.目標由3'55速加至3'40.
第一組過快,尤其是頭400m,1'25,立即收慢流灘mode做左3'49速,見反應幾好,又有足夠休息時間,於是提早加速開快,結果除最後一組外,全部超標完成.
最後一組想出全力,全程唔望錶check pacing,結果反而鬆了,又或者差唔多到頂,想谷都冇貨出. |
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