November 2, 2009

Wesley-訓練日誌(October-4th)

10月 第四週

October-4th

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 10/18

 Sunday

 

Roller Exercise
(Threshold)
53/19 90rpm↑10min
53/19 85rpm↑ 5min
5cycle
1:20:00

 

 

130 SIT-UP
90 PUSH-UPS

 10/19

 Monday

 

 

 

 

130 SIT-UP
90 PUSH-UPS

 10/20

 Tuesday

 

 

13.2K
(Extensive Endurance)
1:03:28
159 bpm

 

 

 10/21

 Wednesday

 

Roller Exercise
(Threshold)
53/19 90rpm↑10min
53/19 85rpm↑ 5min
5cycle
1:15:00

 

 

130 SIT-UP
90 PUSH-UPS

 10/22

 Thursday

 

 

 

 

130 SIT-UP
90 PUSH-UPS

 10/23

 Friday

 

Roller Exercise
(Threshold)
53/19 90rpm↑10min
53/19 85rpm↑ 5min
5cycle
1:15:00

 

 

130 SIT-UP
90 PUSH-UPS

 10/24

 Saturday

 

Roller Exercise
(Threshold)
53/19 90rpm↑10min
53/19 85rpm↑ 5min
5cycle
1:15:00

 

 

 

 ACC 

 00:00:00

04:55:00

 1:03:28

 00:00:00

 00:00:00


  總訓練時間 5:58:28 (目標為8.5 hrs/week)
  Completion Rate 70%

  Wesley

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