April 6, 2009

Wesley-訓練日誌(BASE1-4)

基礎一期 第四週
練習台訓練還是延續上一週的項目
只是把時間再增長 訓練耐力

連續跑步三天
適應腿部乳酸堆積
提升自己排乳酸的能力


這一週少了BIKE LSD
週總運動時間少了許多



BASE 1-4

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 3/22

 Sunday

 

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

 

 

 

 3/23

 Monday

 

 Roller Exercise
(Moderate Hills)
53/17 85rpm↑
00:45:00

 

 

 

 3/24

 Tuesday

 

 

 12K
(Extensive Endurance)
1:04:49

 

 

 3/25

 Wednesday

 

 

 10K
(Extensive Endurance)
0:53:05

 

 

 3/26

 Thursday

 

 

 12K
(Extensive Endurance)
1:08:00

 

 

 3/27

 Friday

 


 

 

 

 

 3/28

 Saturday

 

 

 18K
(Extensive Endurance)
1:24:10

 

 

 ACC 

 00:00:00

2:00:00

 4:30:04

 00:00:00

 00:00:00


  總訓練時間 06:30:04 (目標為8 hrs/week)
  Completion Rate  81%

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