June 29, 2009

Wesley-訓練日誌(BUILD1-5)

 進展一期 第五週


BUILD 1-5

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 6/21

 Sunday

 

 

 BIKE 30K 1:23:29
RUN 10K 00:51:35
02:15:04

 

 6/22

 Monday

 

 

 

 

  

 6/23

 Tuesday

 

 

 13.5K
(Hill Cruise Intervals)
1:05:33
153 bpm

 

 

 6/24

 Wednesday

 

Roller Exercise
(AE Internals)
39/17 95rpm↑
123 bpm
53/17 80rpm↑
133 bpm
5 Cycle
01:15:00

 

 

 6/25

 Thursday

 

 

 12K
(Extensive Endurance)
1:04:12
157 bpm

 

 

 6/26

 Friday

 

Warm up 1400m
Buoy 500m
Power Paddle 500m
1:00:00

 

 

 

 6/27

 Saturday

 

 

 

 BIKE 30K 1:17:24
RUN 10K 00:50:05
02:07:30

 

 ACC 

 01:00:00

1:15:00

 2:09:45

 04:22:34

 00:00:00


  總訓練時間 08:47:19 (目標為8.5 hrs/week)
  Completion Rate  103%

  Wesley

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