April 27, 2009

Wesley-訓練日誌(BASE2-3)

基礎二期 第三週
來個1600M*6 間歇訓練

Lap1 7:08 167bpm
Lap2 7:13 167bpm
Lap3 7:01 171bpm
Lap4 7:13 169bpm
Lap5 7:19 167bpm
Lap6 7:11 169bpm

狀況還不錯
原本想再多跑個兩趟
但聽到MAYA在家呼喚我的名字
下次再練習吧


BASE 2-3

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 4/26

 Sunday

 

 

 13.6K
(AE Internals)
1:15:00
1600m*6

 

 

 4/27

 Monday

 

Roller Exercise
(Extensive Endurance)
39/17 100rpm↑
1:00:00 
123 bpm

 

 

 

 4/28

 Tuesday

 

 

 12K
(Extensive Endurance)
1:07:02
143 bpm
 

 

 

 4/29

 Wednesday

 

 Roller Exercise
(Tempo)
39/17 100rpm↑ 119 bpm
39/15 95rpm↑  132 bpm
3 Cycle
01:00:00

 

 

 4/30

 Thursday

 

 Roller Exercise
(Tempo)
39/17 100rpm↑ 120 bpm
53/17 80rpm↑  133 bpm
4 Cycle
01:00:00

 

 

 

 5/1

 Friday

 


 

  18K
(Extensive Endurance)
1
:48:36
149 bpm
 

 

 

 5/2

 Saturday

 

 

 

 

 ACC 

 00:00:00

3:00:00

 4:10:38

 00:00:00

 00:00:00


  總訓練時間 07:10:38 (目標為8.5 hrs/week)
  Completion Rate  84%


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