March-2,3th
3/7剛比完愛河標鐵
這一週都不太想動
只練了游泳
已經有好一段時間沒出室外騎車了
挑了假日 到外雙溪 中社路練爬坡
距離3.88K 總爬升238M 平均坡度6.5%
總共爬了四趟
March-2th
| SWIM |
BIKE |
RUN |
INTEGRATION |
||
| 3/7 |
Sunday |
愛河標鐵 |
|||
| 3/8 |
Monday |
||||
| 3/9 |
Tuesday |
1500M 100M/0:02:10 |
|||
| 3/10 |
Wednesday |
||||
| 3/11 |
Thursday |
Buoy 800M 100M/0:01:51 |
|||
| 3/12 |
Friday |
400M/105secX15 | |||
| 3/13 |
Saturday |
中社路X4 Ave 0:17:08 |
|||
|
ACC
|
00:32:35 |
1:00:00 |
00:26:12 |
||
為甚要練爬坡呢
因為4/11苗栗標鐵自行車路線-台13線有一段爬坡

台13-56K 往三義的爬坡 看完了就腿軟
所以 第三週 趕緊恢復正常訓練
練習台加了重踩練習
跑步在西湖渡假村內
因為我沒去過那 是否跑步路線也跟去年明德水庫一樣有著高低起伏
所以 我也挑了外雙溪 至善路 跑了一段長坡
距離約5K 總爬升161M 平均坡度3.6%
跑了來回約10K
往後幾週的訓練重點因該會擺在肌耐力的練習
March-3th
| SWIM |
BIKE |
RUN |
INTEGRATION |
||
| 3/14 |
Sunday |
||||
| 3/15 |
Monday |
53/19 90RPM 5MIN 53/19 95RPM 15MIN 3cycle |
Endurance 9.9K |
||
| 3/16 |
Tuesday |
1500M 100M/0:02:12 |
53/19 90RPM 5MIN 53/19 95RPM 15MIN 3cycle |
||
| 3/17 |
Wednesday |
200MX4 200M/0:04:02 |
Endurance 6.6K |
||
| 3/18 |
Thursday |
53/19 90RPM 5MIN 53/19 95RPM 5MIN 53/17 90RPM 5MIN 3 cycle |
|||
| 3/19 |
Friday |
1000M 100M/0:02:09 |
至善路 10.2K |
||
| 3/20 |
Saturday |
||||
|
ACC
|
1:19:31 |
3:15:00 |
2:09:09 |
||
Today's Visitors: 0 Total Visitors: 22
Personal Category: ◎訓練日誌
Topic: exercise / athletics / X-games
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