August 17, 2009

Wesley-訓練日誌(August-3th)

八月 第三週

August-3th

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 8/9

 Sunday

Warm up 2000m
Power Paddle 500m
0:58:00

Roller Exercise
(Threshold)
1:00:00
53/21 90rpm↑
115 bpm

 

 

 

 8/10

 Monday

 

 

 

 

  

 8/11

 Tuesday

 

13.2k
(Extensive Endurance)
1:06:06
161 bpm

 

 

 

 8/12

 Wednesday

 

 

觀音山
Hill Cruise
1:20:40
147 bpm

 

 

 8/13

 Thursday

 

9.9K
(Extensive Endurance)
0:48:10
160 bpm

 

 

 

 8/14

 Friday

Warm up 2000m
Buoy 500m
Power Paddle 500m
1:11:47

 

 

 

 

 8/15

 Saturday

 

 

 

 BIKE 40K 01:31:00
RUN 9.9K 00:48:05
02:19:05

 

 ACC 

 02:09:47

2:20:40

 1:54:16

 02:19:05

 00:00:00


  總訓練時間 8:43:48 (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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