|
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. |
|