March 22, 2010

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

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