3號餐16.4Km/1:22'56"/avg150bpm
one-way split
(1)16'00"(up)
(2)11'49"/146bpm
(3)12'00"/155bpm
(4)11'29"/159bpm
(5)12'03"/155bpm
(6)15'11"(down)
呃~~還是下雨,
算了,這禮拜已經放掉了,當成減量週吧..
最近跑步的練習,比較回歸正確的熱身動作,
所以第(2)~第(5)的速度提升,感覺還滿輕鬆的,
也都維持在目標區間的Tempo Run範圍裡,
唯第(4)趟時,小山羊曾老師從寶山路端,
追了上來,馬上拉昇了心跳。
跟他跑個1公里,已經莫名其妙被拉到16x
幾乎已經變成練習5000M速度了,
想一想,無氧區間的練習,也不是我的目標,
乾脆利用下坡路段,慢慢漸行漸遠。
恢復自己的節奏,順暢多了。
游泳訓練:02H30M---6.5Km
單月騎乘:19H01M-534.9Km
單月跑步:05H14M--57.2Km
重量訓練:04H19M
時間總合:31H04M
WEEK 3:04H20M (1/16~1/22)
S:00H45M/2K
B:00H00M/0K
R:02H19M/26.9K
WT:1H16M
安靜心跳:41bpm
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2樓
我有一個疑問
每天運動.....久了會使自己心跳次數降低是ㄇ
我測過有時40幾下...大部分都在50-60
越少應該心臟越有力...難怪小岡可以負荷馬拉松..超鐵
41下..那這樣在操各一.二年...可能到30幾下ㄇ
- 小偉 於 January 22, 2007 12:22 AM 回應 | 來源: 218.162.159.96 | |
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4樓
靜心跳參考就好了,我去年狀況好大概40初30尾,成績還不是普通~
多操一點較實在~
最高的紀錄是操到183,新竹縣長盃我心跳應該操的很高有破紀錄吧,但可惜有帶心
跳表,忘了帶心跳帶,沒測到~ - roadbiker
於 January 22, 2007 12:34 PM 回應 | 來源: 220.131.64.67 | |
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5樓
Just arrange the simulation event. Anywhere is good for me.
We can use this simulation as a get together like you
suggested. It should be fun. I have not registered any
ironman race for this year yet. But I think I will be just
in every 51.5 km races this year. With the pressure of
attending races, I will have the pressure and motivation to
practice swimming. I might just register with e-Ma for the
ironman race this year if I could not find appropriate team
here in Taichun. I had a bike accident in the moutain on
Saturday. No more swimming for a couple weeks I guess. - Muti the KOM 於 January 22, 2007 03:36 PM 回應 | 來源: 140.128.90.222 |
|
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7樓
不要這麼說,我快撐不下去了~
- roadbiker
於 January 22, 2007 10:08 PM 回應 | 來源: 122.127.45.147 | |
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10樓
3-6個月的計畫我不會排阿~現在只有騎一天算一天~
這週輕鬆騎也有500~也許應該要往山線去騎了,開始爬爬山~
也應該找個1-2天騎騎變態的路線,例如騎個100KM再上大雪山~
無關乎比賽,只是想挑戰自己的體能~
- roadbiker
於 January 24, 2007 10:25 AM 回應 | 來源: 122.127.43.130 | |