July 16, 2009

Wesley-訓練日誌(BUILD2-2)


進展二期 第二週
7/12苗栗標鐵減量週

BUILD 2-2

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 7/5

 Sunday

 

71K
(Extensive Endurance)
03:00:00
120 bpm

 

 

 

 7/6

 Monday

 

 

 

 

  

 7/7

 Tuesday

 

 

 16K
(Extensive Endurance)
1:24:40
155 bpm

 

 

 7/8

 Wednesday

 

 Roller Exercise
(Pyramid Intervals)
1-2-3-4-4-3-2-1 min
0:40:00
131 bpm

 

 

 7/9

 Thursday

 

9.6K
(AE Internals)
0:41:51
1600m X 4
168 bpm

 

 

 7/10

 Friday

 

Warm up 1600m
Buoy 500m
Power Paddle 500m
1:05:00

 

 

 

 7/11

 Saturday

 

 

 

 

 ACC 

 01:05:00

3:40:00

 2:06:31

 00:00:00

 00:00:00


  總訓練時間 06:51:31 (目標為8.5 hrs/week)
  Completion Rate  81%

  Wesley

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