October 6, 2009

Wesley-訓練日誌(October-1th)



10月 第一週

這一週颱風來攪局
運動時間不到預定的8.5小時
下週必須要再加強

每天晚上增加伏地挺身及仰臥起坐
<伏地挺身>胸大肌和肱三頭肌
游泳時穩定肩膀並增加划臂前推力量
<仰臥起坐>腹直肌
 在波濤洶湧的水域游泳對身體姿勢的維持有幫助

這兩項是不需重訓機
睡前花個10分鐘就可搞定



<October-1th>

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 9/27

 Sunday

 

60K
(Extensive Endurance)
2:00:00
133 bpm

 

 

130 SIT-UP
30 PUSH-UPS

 9/28

 Monday

 

 

 

 

130 SIT-UP
30 PUSH-UPS

 9/29

 Tuesday

 

Roller Exercise
(Threshold)
1:15:00
53/19 85rpm↑
131 bpm

 

 

130 SIT-UP
30 PUSH-UPS

 9/30

 Wednesday

 

 

13.2K
(Extensive Endurance)
1:03:14
165 bpm

 

130 SIT-UP
30 PUSH-UPS

 10/1

 Thursday

 

Roller Exercise
(Threshold)
1:15:00
53/19 85rpm↑
137 bpm

 

 

130 SIT-UP
30 PUSH-UPS

 10/2

 Friday

Warm up 2300m
Buoy 500m
Power Paddle 500m
1:18:14

 

 

 

130 SIT-UP
30 PUSH-UPS

 10/3

 Saturday

 

 

 

 

 

 ACC 

 01:18:14

04:30:00

 1:03:14

 00:00:00

 00:00:00


  總訓練時間 6:51:28 (目標為8.5 hrs/week)
  Completion Rate 81%

  Wesley

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