March 30, 2009

Wesley-訓練日誌(BASE1-3)

基礎一期 第三週
由於天候影響
原本安排假日的 RUN LSD取消
還好週訓練時間達8 hrs/week


BASE 1-3

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 3/22

 Sunday

 

 

 

 

SIT-UP 180 times
00:15:00 

 3/23

 Monday

 

 

 12K
(Extensive Endurance)
1:08:10

 

 SIT-UP 100 times
00:05:00 

 3/24

 Tuesday

 

 Roller Exercise
(Extensive Endurance)
39/15 105rpm↑
1:10:00

 

 

 

 3/25

 Wednesday

 

 Roller Exercise
(Moderate Hills)
53/17 85rpm↑
00:40:00

 

 

 SIT-UP 130 times
00:05:00 

 3/26

 Thursday

 

 

 12K
(Extensive Endurance)
1:07:00

 

 

 3/27

 Friday

 

90K(Extensive Endurance)
3:55:00

 

 

 

 3/28

 Saturday

 

 

 

 

 

 ACC 

 00:00:00

5:45:00

 2:15:10

 00:00:00

 00:25:00


  總訓練時間 08:25:10 (目標為8 hrs/week)
  Completion Rate  105%


台灣超級鐵人三項協於4/25 將在北台灣舉辦騎乘200K的活動

簡章如下
http://tstc.myweb.hinet.net/HOME/home.htm

應該會去嘗試看看

PS:完成獎章需自費購買 會不會很大一個
     我喜歡水晶這種的



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