May 11, 2009

Wesley-訓練日誌(BASE2-4)

基礎二期 第四週
這一週增加了跑步爬坡反覆的訓練
我選擇了尚未通車的環河高架閘道
坡度大約 7.5%~8.0%之間 長度500m
來回共10趟
上坡心跳拉到將近160bpm
還可接受 不至於太累

自行車大都以肌耐力訓練為主
天氣漸漸地暖和
透過岳母買了游泳池的票
也開始要下水了

BASE 2-4

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

5/3

 Sunday

 

 100K
(Extensive Endurance)
3:40:00
123 bpm

 

 

 5/4

 Monday

 

Roller Exercise
(Tempo)
39/17 100rpm↑ 114 bpm
53/17 85rpm↑ 139 bpm
3 Cycle
0:45:00 

 

 

 

 5/5

 Tuesday

 

 

 10K
(Hill Reps)
1:00:00
Lap 10
up:153bpm  down:132bpm

 

 

 5/6

 Wednesday

 

 Roller Exercise
(Tempo)
39/17 100rpm↑ 111 bpm
53/17 85rpm↑  136 bpm
3 Cycle
01:00:00

 

 

 5/7

 Thursday

 

 Roller Exercise
(Tempo)
53/19 90rpm↑ 124 bpm
53/17 85rpm↑  142 bpm
2 Cycle
00:40:00

 

 

 

 5/8

 Friday

 


 

  18K
(Extensive Endurance)
1
:45:14
148 bpm
 

 

 

 5/9

 Saturday

 

 

 

 

 ACC 

 00:00:00

6:05:00

 2:45:14

 00:00:00

 00:00:00


  總訓練時間 08:50:14 (目標為8.5 hrs/week)
  Completion Rate  104%

Wesley

0推薦此文章
Today's Visitors: 0 Total Visitors: 10
Personal Category: ◎訓練日誌 Topic: exercise / athletics / X-games
Previous in This Category: Wesley-訓練日誌(BASE2-3)   Next in This Category: Wesley-訓練日誌(BASE2-5)
[Trackback URL]

Post A Comment









Yes No



Please input the magic number:

( Prevent the annoy garbage messages )
( What if you cannot see the numbers? )
Please input the magic number

誰來收藏
Loading ...
unlog_NVPO 0