April 27, 2009

Wesley-訓練日誌(BASE2-2)

基礎二期 第二週
雨還是下下停停
還好有乖乖地爬上訓練台
已經慢慢加入巡航間歇 來增加自己的肌耐力
累喔

4/18最後一屆屏東墾丁113KM如期舉行
看看每位高手的成績
自己還有很多該練習的地方
自行車似乎是重點之一


BASE 2-2

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 4/19

 Sunday

 

 Roller Exercise
(Moderate Hills)
53/17 85rpm↑
01:00:00

 8.8K
(Extensive
Endurance)
0:39:41

 

 

 4/20

 Monday

 

Roller Exercise
(Cruise Intervals)
39/19 100rpm↑
39/17 100rpm↑
39/15 100rpm↑
4 Cycle
1:00:00 

 

 

 

 4/21

 Tuesday

 

 Roller Exercise
(Cruise Intervals)
39/19 105rpm↑
39/17 105rpm↑
1:00:00 

 

 

 

 4/22

 Wednesday

 

 Roller Exercise
(Cruise Intervals)
39/17 100rpm↑
53/17 80rpm↑
1:00:00 

 

 

 4/23

 Thursday

 

 

 12K
(Extensive Endurance)
1:06:19

 

 

 4/24

 Friday

 


 

 

 

 

 4/25

 Saturday

 

 Roller Exercise
(Cruise Intervals)
39/17 100rpm↑
39/15 85rpm↑
4 Cycle
1:00:00 

 12K
(Extensive Endurance)
1:07:16

 

 

 ACC 

 00:00:00

5:00:00

 2:53:02

 00:00:00

 00:00:00


  總訓練時間 07:53:02(目標為8.5 hrs/week)
  Completion Rate  93%

Wesley

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