November 2, 2009

Wesley-訓練日誌(October-5th)

10月 第五週

這兩週運動時間只有5-6小時/週
工作忙 有點累
剩下四週準備愛河標鐵
希望在M35的最後一次比賽 能有好的表現

1600M間歇X4次
每圈(400M)均保持在95-100秒內
心跳約在175-185bpm
感覺相當累 目前只能維持4次

難得的游泳練習 也做了500mx3次的間歇
不僅累 上岸後兩手跟殘廢一樣
每百米的時間約比以前快5-10秒
還是得再加緊練習才行

October-5th

 

 SWIM

 BIKE

 RUN

INTEGRATION 

 SPECIALLY
TRAIN

 10/25

 Sunday

 

 

AE Internals
0:40:00
1600mX4

 

130 SIT-UP
90 PUSH-UPS

 10/26

 Monday

 

 

13.2K
(Extensive Endurance)
1:02:29
162 bpm

 

130 SIT-UP
90 PUSH-UPS

 10/27

 Tuesday

 

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

 

 

130 SIT-UP
90 PUSH-UPS

 10/28

 Wednesday

 

 

 

 

130 SIT-UP
90 PUSH-UPS

 10/29

 Thursday

 

 

9.9K
(Extensive Endurance)
00:46:35
156 bpm

 

130 SIT-UP
90 PUSH-UPS

 10/30

 Friday

 

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

 

 

130 SIT-UP
90 PUSH-UPS

 10/31

 Saturday

Intervals 500MX5
00:35:00

 

 

 

 

 ACC 

 00:35:00

02:30:00

 2:29:04

 00:00:00

 00:00:00


  總訓練時間 5:34:04 (目標為8.5 hrs/week)
  Completion Rate 66%

  Wesley

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Personal Category: ◎訓練日誌 Topic: exercise / athletics / X-games
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    1樓搶頭香

    預計,到高雄為你加油!

  • K你 at November 16, 2009 12:38 PM comment | Homepage
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