March 23, 2009

Wesley-訓練日誌(BASE1-2)

基礎二期 第二週
由於第一週訓練時間遠遠落後所設定之目標8hrs/week
所以這一週有稍微認真點
除了室內的基本練習以外
又增加了BIKE LSD 石門來回84K
也練了一下BIKE 與 RUN 轉換練習
雙腿有點酸

BASE 1-2
   3/15  3/16 3/17  3/18  3/19  3/20  3/21 
   Sunday  Monday Tuesday  Wednesday  Thursday  Friday   Saturday
 SWIM              
 BIKE    Roller Exercise
(Extensive Endurance)
1:00:00
39/15 100rpm
 Roller Exercise
(Moderate Hills)
00:35:00
53/17 85rpm
 84K
(Extensive Endurance)
 RUN 13k
(Extensive Endurance)
1:07:12 
11k
(Extensive Endurance)
0:54:12
     
 INTEGRATION              BIKE 24K 1:07:02
RUN 10K 00:49:50
01:56:53
(Transition)
 SPECIALLY TRAIN        SIT-UP 180 times
00:20:00
     


  總訓練時間 09:33:17 (目標為8 hrs/week)
  Completion Rate  119%
  希望能繼續保持下去

  
  Wesley

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Personal Category: ◎訓練日誌 Topic: exercise / athletics / X-games
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