我的訓練日誌 - 隨心而跑

kelvin71

little-fish 發表於 2013-6-18 20:41
你走去沙田坳道練衝山坡？

我住附近，上次全馬hill repeat響嗰度衝，每次都有想死既感覺。

今次要tempo後做hill，所以落左斧山道做tempo，之後響蒲崗村道衝上斜，但對比沙田坳道就覺得易好多。

kelvin71

20/06/2013 1300 - RR

Time: 49'40
Distance: 8.09km
Pace: 6'07
Avg HR: 141 (73%)
Max HR: 147 (76%)

好熱.

kelvin71

21/06/2013 1300 - 健身單車

Time: 35min
Avg HR: 137 (71%)
Max HR: 148 (76%)
Time in zone 2: 28'50
Resistance level: 3-4
RPM: 102-108 (target at 105rpm)

雖然處於低resistance level,但要保持高轉速也絕不容易.這次warm up用level 3 (5min),之後轉level 4 (30min),心跳/轉速大致都達標.最後3分鐘,挑戰自己上level 5,雖然keep到轉速,但心跳就瞬間over 了.

kelvin71

24/06/2013 1300 - SLR @9km

Warm up + cool down: 2km RR

Time: 45'54
Distance: 9km
Avg HR: 153 (79%)
Max HR: 169 (87%)
Pace: 5'05
Time in zone 2: 9'34
Time in zone 3a: 21'08
Time in zone 3b: 15'11

Breakdown per km:
1st: 5'29, avg HR 135 (70%), max HR 143 (74%),
2nd: 4'46, avg HR 151 (78%), max HR 154 (79%),
3rd: 4'11, avg HR 162 (84%), max HR 166 (86%),
4th: 6'16, avg HR 149 (77%), max HR 166 (86%),
5th: 5'03, avg HR 155 (80%), max HR 158 (81%),
6th: 4'20, avg HR 165 (85%), max HR 168 (87%),
7th: 6'21, avg HR 152 (78%), max HR 168 (87%),
8th: 5'03, avg HR 156 (80%), max HR 159 (82%),
9th: 4'17, avg HR 166 (86%), max HR 168 (87%)

停雨了,氣溫也清涼了些,在zone 3b,快得有點意想不到...不過,相信氣溫回升時應該做不到這種時間.

kelvin71

26/06/2013 1300 - Cross Training @健身單車

Time: 35min
Avg HR: 138 (71%)
Max HR: 148 (76%)
Time in zone 2: 28'30
Resistance level: 4
RPM: 103-110 (target at 105rpm)

總算適應了這個轉速,但心跳在下半段開始長期停留在75%附近,不能再調高resistance level.

kelvin71

27/06/2013 2200 - tempo @7km + speed repeat 250m x 6  

Warm up: 10min jogging to 80% hr, 200m fast + 200m jog x 4  
Tempo - Time: 31'30
Avg HR: 170 (88%)
Max HR: 177 (91%)
Pace: 4'30
Split: 4'31, 4'31, 4'30, 4'29, 4'32, 4'27, 4'30  

今日步速幾平均，只是最後幾百米心跳超標了。途中被人釘尾，拓賴有一年孤獨訓練修為，步速沒被影響，而最後他也沒跟到我跑完，算好彩。  

Speed repeat: 6 x 250m, rest around 2'45
Time: 54sec, 46sec, 48sec, 49sec, 47sec, 47sec  

點解話好彩？因為完tempo後，沒有休息，緊接著第一組speed repeat，如果佢繼續跟住跑，我又突然加速爆幾百米，一定會比人誤會我玩嘢... 除了第一組有些辛苦，接著的五組因為有得小休，所以跑得幾順。

kelvin71

28/06/2013 1300 - RR

Time: 51'57
Distance: 8.02km
Pace: 6'27
Avg HR: 143 (74%)
Max HR: 147 (76%)

沖完凍水涼還是不停標汗的一天.

kelvin71

29/06/2013 2230 - long run

Time: 1hr 36min 24sec
Distance: 17km
Pace: 5'40
Avg hr: 144 (74%)
Max hr: 158 (81%)
Time in zone 2: 46'44
Time in zone 3a: 45'36

1st half:
Time: 49'03
Pace: 6'07
Avg hr: 136 (70%)
Max hr: 146 (75%)

2nd half:
Time: 47'13
Pace: 5'16
Avg hr: 153 (79%)
Max hr: 158 (81%)

開始時腳有些攰，所以上半部較流灘，影響埋整體心跳。

下半部可以上番力，全程尚算輕鬆。

水站補給：5km； 11km (with power gel)

kelvin71

02/07/2013 2200 - SLR

Time: 54'41
Distance: 10km
Avg HR: 150 (77%)
Max HR: 167 (86%)
Pace: 5'27
Time in zone 2: 21'43
Time in zone 3a: 18'00
Time in zone 3b: 13'48

Breakdown per km:
1st: 5'34, avg HR 132 (68%), max HR 146 (75%),
2nd: 4'58, avg HR 152 (78%), max HR 157 (81%),
3rd: 4'31, avg HR 161 (83%), max HR 164 (85%),
4th: 6'53, avg HR 144 (74%), max HR 162 (84%),
5th: 5'07, avg HR 153 (79%), max HR 158 (81%),
6th: 4'36, avg HR 162 (84%), max HR 164 (85%),
7th: 6'41, avg HR 146 (75%), max HR 163 (84%),
8th: 5'03, avg HR 153 (79%), max HR 157 (81%),
9th: 4'29, avg HR 163 (84%), max HR 167 (86%),
10th: 6'42, avg HR 145 (75%), max HR 164 (85%),

Warmup + cool down: 2km RR

晚上跑的最大分別，就是心跳易於控制，全程輕鬆的沒超標，自我感覺良好。

遺憾是沒有在3b zone裏全力跑。

kelvin71

03/07/2013 1300 - 健身單車

Time: 35min
Avg HR: 133 (69%)
Max HR: 146 (75%)
Resistance Level: 3 (32min), 4 (3 min)
RPM: 107-112 (target at 110)
Time in zone 2: 31'27

低阻力下保持高轉速,全程算是輕鬆.
最後3分鐘增加一級阻力,心跳力保不失,但已是ZONE內上限.

kelvin71

04/07/2013 2200 - TR @ 8km + HR @ 6x120m

Warm up: 12min jogging to 80% hr, 200m fast + 200m jog x 3

Tempo -
Time: 36'04
Avg HR: 169 (87%)
Max HR: 172 (89 %)
Pace: 4'31
Split: 4'33, 4'33, 4'29, 4'29, 4'30, 4'31, 4'30, 4'29

對比上星期，速度差不多，但距離遠了，而且全程冇超標，所以更值一讚。 (hit target zone at 2.4km, time in zone 4: 24'28).

Hill repeat: 6 x 120m, rest around 2'45-2'50

飲水過後，慢跑到附近斜坡，開始短途衝山跑。根據上次經驗，今次預算每程跑35秒，大約150-160m，也是沒有太大難度。

kelvin71

05/07/2013 1300 - RR

Time: 45'35
Distance: 7.08km
Pace: 6'27
Avg HR: 140 (72%)
Max HR: 146 (75%)

經過昨晚高心跳區訓練,今日來個輕鬆的,慢慢走.

kelvin71

kelvin71 發表於 2013-7-5 16:17
05/07/2013 1300 - RR

Time: 45'35

謝謝師兄長期關注及支持!

kelvin71

07/07/2013 2130 - long run @19km

Time: 1hr 43min 57sec
Distance: 19km
Pace: 5'27
Avg hr: 146 (75%)
Max hr: 157 (81%)
Time in zone 2: 53'47
Time in zone 3a: 48'15

1st half: 9km
Time: 53'08
Pace: 5'53
Avg hr: 139 (72%)
Max hr: 145 (75%)

2nd half: 10km
Time: 50'46
Pace: 5'05
Avg hr: 152 (78%)
Max hr: 157 (81%)

下雨過後，氣溫稍降，但濕度超高，是另一種挑戰。可幸今次應該是受惠了，zone 3a有很好的表現。

水站補給@ 5km, 10km (with power gel), 15km

kelvin71

kelvin71 發表於 2013-7-7 23:34
07/07/2013 2130 - long run @19km

Time: 1hr 43min 57sec

因為我是跟心率跑的,頭半段用一個較低心率(65-75%),後半段提高心率至(76%-81%),所以後半段可以加速!

kelvin71

08/07/2013 1300 - Interval Run @ 6x1km (1min rest in between)

Warm up: 10min RR with HR go to 80%, 200m pickup/200m jog x 3

Breakdown as follow:
1st: 3'50, avg HR 157 (81%), max HR 167 (86%)  
2nd: 4'09, avg HR 161 (83%), max HR 168 (87%)
3rd: 4'15, avg HR 161 (83%), max HR 167 (86%)
4th: 4'17, avg HR 162 (84%), max HR 168 (87%)
5th: 4'20, avg HR 162 (84%), max HR 168 (87%)
6th: 4'20, avg HR 162 (84%), max HR 168 (87%)

這課很失望,心跳完全未達標,而且肌肉似乎不能有效支援心肺,在第四LAP開始想加速去推高心率,但失敗告吹.要認真處理這個問題.

vcbid

kelvin71 發表於 2013-7-8 15:34
08/07/2013 1300 - Interval Run @ 6x1km (1min rest in between)

Warm up: 10min RR with HR go to 80%,  ...

師兄係咪肌肉疲勞, 力不從心? INTERVAL心率重低過TEMPO

kelvin71

vcbid 發表於 2013-7-8 16:02
師兄係咪肌肉疲勞, 力不從心? INTERVAL心率重低過TEMPO

我都覺得好奇怪...或者噙日跑完19KM,未抖夠...

vcbid

kelvin71 發表於 2013-7-8 16:29
我都覺得好奇怪...或者噙日跑完19KM,未抖夠...

嘩....睇真D
師兄你尋晚9點半跑長課19K, 今日正午1點已經做Interval 6X1K
十幾個鐘就做2課重訓, 想挑戰體能極限?

kelvin71

vcbid 發表於 2013-7-8 16:58
嘩....睇真D
師兄你尋晚9點半跑長課19K, 今日正午1點已經做Interval 6X1K
十幾個鐘就做2課重訓, 想挑戰體 ...

冇辦法...

如果課長短過一個鐘,唔怕同太陽叔叔玩遊戲,我會揀返工食飯時間練... 星期六/日,只可以夜晚出動.

今個星期較緊,所以要咁安排.聽日來個休息日,玩YOGA.