June 1, 2009

Wesley-訓練日誌(BUILD1-1)

進展一期 第一週
進入進展期
每項訓練強度都盡量控制在4區至5a區
而且時間慢慢增長

計畫第二週起
每週一次整合練習
也就是騎跑的轉換練習

累人喔

BUILD 1-1

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 5/24

 Sunday

 

 86K
(Extensive Endurance)
3:45:01
122 bpm

 

 

 

 5/25

 Monday

 Buoy 900m
Power Paddle 900m
0:45:00

 

 

 

 

 5/26

 Tuesday

 

 Roller Exercise
(Cruise Intervals)
39/19 100rpm↑
131bpm
39/17 100rpm↑
130bpm
39/15 100rpm↑
146bpm
5 Cycle
01:15:00

 

 

 

 5/27

 Wednesday

 

 Roller Exercise
(Tempo)
39/15 90rpm↑
138bpm
01:00:00
 

 

 

 

 5/28

 Thursday

 

 

 

 

 

 5/29

 Friday

 


 

13K
(Extensive Endurance)
1:05:54
165 bpm

 

 

 5/30

 Saturday

 

 

 18K
(Extensive Endurance)
1:23:06
165 bpm

 

 

 ACC 

 00:45:00

6:00:01

 2:29:00

 00:00:00

 00:00:00


  總訓練時間 09:14:01 (目標為8.5 hrs/week)
  Completion Rate  109%


Wesley

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