August 4, 2009

Wesley-訓練日誌(BUILD2-5)

進展二期 第五週

往後會安排一週一天騎程觀音山
練習台的部分
雨天再使用吧

BUILD 2-5

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 7/26

 Sunday

 

 

 

 

 

 7/27

 Monday

 

 

16.5k
(Extensive Endurance)
1:30:47
153 bpm

 

  

 7/28

 Tuesday

 

Roller Exercise
(AE Internals)
39/17 90rpm↑ 5min
39/15 90rpm↑ 10min
5 Cycle
1:15:00

 

 

 

 7/29

 Wednesday

 

 

 9.9K
(Extensive Endurance)
00:49:46
156 bpm

 

 

 7/30

 Thursday

 

 觀音山
Hill Cruise
1:25:00
154 bpm

 

 

 

 7/31

 Friday

Warm up 1900m
Buoy 500m
Power Paddle 500m
1:09:22

 

 

 

 

 8/1

 Saturday

 

 

 

 BIKE 40K 01:30:25
RUN 6.6K
00:32:46
02:03:11

 

 ACC 

 01:09:22

2:40:00

 2:20:33

 02:03:11

 00:00:00


  總訓練時間 8:13:06 (目標為8.5 hrs/week)
  Completion Rate  97%

  Wesley

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