June 8, 2009

Wesley-訓練日誌(BUILD1-2)

進展一期 第二週

本週開始
每週一次騎跑轉換練習
本週原本計畫先騎個30KM 再跑個10KM
運氣差 後輪爆胎
所以 BIKE18KM  RUN 10KM




BUILD 1-2

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 5/31

 Sunday

 

4-3-2Km 
(Cruise Intervals)
175-173-173bpm
1:00:00

 

 

 6/1

 Monday

 Buoy 1000m
Power Paddle 1000m
0:45:00

 

 

 

 

 6/2

 Tuesday

 

 6K
(Extensive Endurance)
0:31:34
150 bpm

 

 

 6/3

 Wednesday

 

Roller Exercise
(Cruise Intervals)
39/17100rpm↑
133bpm
39/15 95rpm↑
143bpm
5 Cycle
01:15:00

 

 

 

 6/4

 Thursday

 

 Roller Exercise
(Tempo)
39/15 90rpm↑
140bpm
01:15:00
 

 

 

 

 6/5

 Friday

 Buoy 1000m
Power Paddle 1000m
0:45:00


 

 

 

 6/6

 Saturday

 

 

 BIKE 18K 
00:51:10 132bpm
RUN 10K 
00:47:16 138bpm
1:38:26

 

 ACC 

 01:30:00

2:30:00

 1:31:34

 01:38:26

 00:00:00


  總訓練時間 07:10:00 (目標為8.5 hrs/week)
  Completion Rate  84%


Wesley

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