October 17, 2009

Wesley-訓練日誌(October-2th)

10月 第二週


October-2th

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 10/4

 Sunday

 

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

 

 

 

 10/5

 Monday

 

 

 

 

130 SIT-UP
60 PUSH-UPS

 10/6

 Tuesday

 

Roller Exercise
(Threshold)
1:20:00
53/19 85rpm↑
123 bpm

 

 

130 SIT-UP
60 PUSH-UPS

 10/7

 Wednesday

 

Roller Exercise
(Threshold)
1:20:00
53/19 85rpm↑
122 bpm

 

 

130 SIT-UP
60 PUSH-UPS

 10/8

 Thursday

 

 

13.2K
(Extensive Endurance)
1:03:05
160 bpm

 

130 SIT-UP
60 PUSH-UPS

 10/9

 Friday

Warm up 2000m
Buoy 500m
Power Paddle 500m
1:14:52

 

 

 

130 SIT-UP
60 PUSH-UPS

 10/10

 Saturday

 

 

 

 

 

 ACC 

 01:14:52

02:40:00

 1:03:05

 02:02:26

 00:00:00


  總訓練時間 7:00:23 (目標為8.5 hrs/week)
  Completion Rate 82%

  Wesley

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