i am still thinking how to amaze my life........
2weeks before the race-10Km Running test
http://www.nikerunning.com.tw/rt09/post.asp?guid=323
利用SportBand達成下面其中一個目標:
(1)一週內消耗1000卡路里
(2)一週內慢跑累積距離10K
評估Nike + SportBand vs NIKE+ 整體對跑者實際需求的助益
本週訓練時數累積15小時
平均一天訓練2小時
跑步-20K 熱量消耗及里程皆達成目標
游泳-10000M
自行車-220K(2spinning,石門水庫-羅馬公路-北橫探路)
重訓-2小時
由於下週要參加94KM羅北自行車挑戰賽(石門水庫-羅馬公路-北橫)
不得不犧牲跑步時間
且游泳還未達到一定水準
因此本週平均於三項訓練
但只要練習跑步 我幾乎是盡全力訓練
用強度來代替里程的不足
一週兩次中高強度跑步
加上游泳 跑步 讓我免於過度疲勞
因為我的目標是10K 不是長距離
只要把強度拉到百分之85-90最大心跳
穩定不超過無氧乳酸堆積之強度
10公里48分應該是不難
評估Nike + SportBand vs NIKE+ 整體對跑者實際需求的助益
今天我用10KM測試比賽強度
在北投復興崗大水溝-關渡河濱公園
天氣很涼爽 風有點大
我特地從土城騎摩拖車來和學長練習
只為了能拉高強度
一開始一公里平均拉到4分多 很好
中途手錶就出現感應不良的問題
sportband均速不見了
後來就出現均速7分多的時間
很蝦
學長一路不停的用GPS提醒我的速度及心跳率
心跳170 時速12公里.....
風很大 心跳的很快
我不敢想太多
只希望能用最輕鬆的動作
避免速度慢下下來
有時我大口吸氣 跨大步伐
有時跨不動了口乾了 就用短快的步伐
只用鼻子吸氣
5K折返後速度維持在12.2KM
心跳172-175
學長要我在做後一公里將強度在拉到心跳180
但我做不到 最後成績以49分47結束
sportband顯示50分02 9.54KM
將近500公呎
但本週每天都有訓練 沒有特別為了今天測試休息兩天
我想24號的比賽作賽前調整及比賽當天BCAA胺基酸的補充
努力一點10K48分應該是沒問題
加油
結論-
跑到快50分真是遜
雖然身體經長年耐力訓練 體力恢復的很快
但也因此拉不出速度
20歲和26歲的身體變化還真大
有點挫折感 身體還是重了點
沒有因為增加游泳份量而減輕體重
一天12小時的工作加上1-2小時的訓練
我盡量一天控制2000-2500卡熱量的攝取
學長有如此出色的跑步成績除了持之以恆的訓練之外
''嚴苛''的飲食控制讓平常就很ㄍㄧㄥ的我有點慚愧
等一下還有150KM石羅北要騎
一個人練車 是需要點勇氣
距離我27歲生日還不到一個月
i am still thinking how to amaze my life........
bungee jumping-北橫大漢橋 巧遇一群玩高空彈跳的年輕人
俯瞰下好可怕 應該有100M深吧
10/11-160Km biking on the raining day.i did got wet in the rain for 7 hours
搞了七小時 淋了半天的雨 反而讓我內心更加平靜 其實雨天騎車並不危險
因為少了出遊的車輛 只要下坡放慢速度 concentration AND be brave
決定呆在家裡當個Couch Patato會讓我的週日假期更guilty
生活的態度就要像看待比賽一樣 你必須明智的做訓練
且要有堅韌不到終點不放棄的精神
coludy sky like smoke from kitchen chimneys
是山煙遼闊 還是山煙裊裊 誰可以告訴我啊 中文爛到爆的我
人生就像是高空彈跳般 充滿著恐懼與不安 能否張開雙手 尋找 追求我們要的幸福
需要勇氣 也需要改變的決心
using my free time well are makes me healthy and happy
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妳這樣算過度訓練了吧??
還是找夥伴一起練應該會好些呀!!
還好 本週已經把訓練量降到8-10小時了
謝謝你喔 身體恢復能力變好 時間拖長但強度不高
下週比賽加油
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Hey, Jamie how have u been?
I've been busy at work.
We r having a campaign this month.
Soooo busy.
U also sound busy. 12h working and 2h training sound so
hard... Hope u r ok. and Good luck for the races in Oct.
My birthday is next month,too. When is ur Bday?
Mine is 11/29 I will be 31years old hehehehehehe.
Winter is coming soon... I hate winter. It's sooooooo
cold here in Yamagata. I wish I could live there during
winter...
Hope u are good.
Peace
Kanako
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