R********g
发帖数: 37 | 1 这个除非你两种泳姿都同样精通，否则没有可比性。
对于我来说，50分钟游2000yd蛙泳绝对没问题，
换成自由泳那就绝对不可能，2000yd自由泳，
我估计得游俩小时（如果中途不淹死的话:P） |
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R********g
发帖数: 37 | 2 我觉得能连续游2000yd自由泳下来很牛。
速度方面，某些同学3000yd蛙泳能60分钟之内游下来，
自由泳应该比蛙泳快20%？不过长距离就搞不清楚了。 |
|
R*****s
发帖数: 41236 | 3 Wk12 2/10-2/16
M Spin Class 1Hr/Easy Run 5mi
T Spin Class 1Hr/Easy Run 5mi
W Easy Run 5mi/Swim 2000yd
T Spin Class 1Hr_Easy Run 3.5mi/Swim 2000yd
F Easy Run 5mi(Valentine's Day, rest)
S Cycling 49.3mi(Avg 15.3mph, EG 2566ft)
S Cycling 26.1mi(Avg 17.1mph, EG 2245ft)/Swim 2000yd
Total 14 Hour:
Run 23.5mi 3Hr, Cycling 8Hr, Swim 2.5Hr, Strength 0.5Hr
这周算是一个阶段性结束, 三项都有些提高，准备最后冲刺：
1跑步：绵绵跑结束，大腿慢慢适应了骑车跑步这两个相反方向折磨大腿的运动，
Quads有变强不少，算是给下一步强度训练打了一个base, 剩下几周准备每周
只跑3-4天，按照最开始的训练原则训练了.
2骑车：同城小伙伴约着参加SD Tri clu... 阅读全帖 |
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R*****s
发帖数: 41236 | 4 Wk13 2/17-2/23
M Spin Class 1Hr/Swim 2000yd
T Spin Class 1Hr/Tempo Run 9mi（6mi@9mph, 1%, HR 137, Cad 190, SL 1.27m)
W Spin Class 1Hr/Swim 2000yd
T Spin Class 1Hr/Swim 2000yd
F Interval Run 9mi (6x1200m@10mph,w/400m rest 1%, MaxHR 152)
S Cycling 26.3mi(Avg 17.1mph)/Swim 2000yd
S Cycling 37.3mi(Avg 17.0mph)
Total 14 Hour:
Run 18mi 2.5Hr, Cycling 7.5Hr, Swim 3.5Hr, Strength 0.5Hr
tired，3 weeks to go... |
|
R*****s
发帖数: 41236 | 5 Wk12 2/10-2/16
M Spin Class 1Hr/Easy Run 5mi
T Spin Class 1Hr/Easy Run 5mi
W Easy Run 5mi/Swim 2000yd
T Spin Class 1Hr_Easy Run 3.5mi/Swim 2000yd
F Easy Run 5mi(Valentine's Day, rest)
S Cycling 49.3mi(Avg 15.3mph, EG 2566ft)
S Cycling 26.1mi(Avg 17.1mph, EG 2245ft)/Swim 2000yd
Total 14 Hour:
Run 23.5mi 3Hr, Cycling 8Hr, Swim 2.5Hr, Strength 0.5Hr
这周算是一个阶段性结束, 三项都有些提高，准备最后冲刺：
1跑步：绵绵跑结束，大腿慢慢适应了骑车跑步这两个相反方向折磨大腿的运动，
Quads有变强不少，算是给下一步强度训练打了一个base, 剩下几周准备每周
只跑3-4天，按照最开始的训练原则训练了.
2骑车：同城小伙伴约着参加SD Tri clu... 阅读全帖 |
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R*****s
发帖数: 41236 | 6 Wk13 2/17-2/23
M Spin Class 1Hr/Swim 2000yd
T Spin Class 1Hr/Tempo Run 9mi（6mi@9mph, 1%, HR 137, Cad 190, SL 1.27m)
W Spin Class 1Hr/Swim 2000yd
T Spin Class 1Hr/Swim 2000yd
F Interval Run 9mi (6x1200m@10mph,w/400m rest 1%, MaxHR 152)
S Cycling 26.3mi(Avg 17.1mph)/Swim 2000yd
S Cycling 37.3mi(Avg 17.0mph)
Total 14 Hour:
Run 18mi 2.5Hr, Cycling 7.5Hr, Swim 3.5Hr, Strength 0.5Hr
tired，3 weeks to go... |
|
R*****s
发帖数: 41236 | 7 Wk7 1/6-1/12
M Swim 2000yd
T Spin Class 1Hr/Easy Run 7.5mi
W Spin Class 1Hr/Swim 2000yd
T Spin Class 1Hr/Treadmill Run 3mi
F Spin Class 1Hr/Easy Run 7.5mi
S Easy Run 7.5mi/Swim 2000yd
S Cycling 26.2mi(avg 16.8mph, avg HR 120, EG 2881ft)
Total 12 Hour:
Run 25.5mi 3.5Hr, Cycling 5.5Hr, Swim 3Hr
今儿是杯具的一天，本来想骑个长的，结果摔了一交，在俩美女面前扑街，
爬起来发现还好，就是皮外伤，假装镇定，跟美女摆摆手，表示没事，
把链条装上继续骑回家，结果快到家了，不知道骑到个玻璃瓶还是啥的，
立马后胎爆了...回家发现外胎内胎都一个大口子，补好胎打气，又爆了，
怀疑是外胎口子太大，hold不住了，又上了条新内胎，一样炸了，
确认外胎不行了，一天之内损失2内胎1外胎，手和膝盖也摔肿了，TMD....
骑... 阅读全帖 |
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R*****s
发帖数: 41236 | 8 Wk11 2/3-2/9
M Spin Class 1Hr_Easy Run 3.5mi/Swim 2000yd
T Spin Class 1Hr/Easy Run 7.5mi
W Easy Run 5mi/Swim 2000yd
T Spin Class 1Hr/Easy Run 3.5mi
F Easy Run 5mi/Swim 2000yd
S Easy Run 5mi/Cycling 15.2mi
S Cycling 37.2mi(Avg 16.9mph, HR 117, EG 2737ft)/Easy run 3.5mi
Total 13.5 Hour:
Run 33mi 4.5Hr, Cycling 6Hr, Swim 2.5Hr, Strength 0.5Hr
这周开始至少每周得游3回，周5游的时候貌似有了点小突破..
骑车现在偶尔能追上几个貌似还挺专业的cyclist, 感觉还不错，
下坡发现最大能登到109的踏频，不过上坡就萎了，大腿还是弱，
大腿依然每天酸得跟醋坛子一样（牛哥语），希望是好事...
骑车跑步估计都差不多定型了，听说比赛course还算比较平..
最后... 阅读全帖 |
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R*****s
发帖数: 41236 | 9 Wk14 2/24-3/2
M Spin Class 1Hr/Tempo Run 9mi(6*[email protected],1%,HR 143,Cad 194,SL 1.31m)
T Cycling 15.2mi/Swim 2000yd
W Cycling 15.2mi/Interval Run 9mi(6x1200m@10mph,w/400m jog,1%,MaxHR 153)
T Spin Class 1Hr/Swim 2000yd
F Tempo Run 7mi(4mi@9mph,1%, HR 140,Cad 190, SL 1.27m)/Swim 1000yd
S Swim 2000yd
S Cycling 15.2mi
Total 12 Hour:
Run 25mi 3Hr, Cycling 5Hr, Swim 3Hr, Strength 1Hr
这周罕见下大雨，索性调整一下，还剩最后两周peak week training..
游泳感觉好些了，看来多游还是有用，感觉大概姿势对了，需要慢慢fine tune,
另外开始加入一点点打腿练习，好久没练打腿，感觉比以前慢了不少...
现... 阅读全帖 |
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R*****s
发帖数: 41236 | 10 Wk7 1/6-1/12
M Swim 2000yd
T Spin Class 1Hr/Easy Run 7.5mi
W Spin Class 1Hr/Swim 2000yd
T Spin Class 1Hr/Treadmill Run 3mi
F Spin Class 1Hr/Easy Run 7.5mi
S Easy Run 7.5mi/Swim 2000yd
S Cycling 26.2mi(avg 16.8mph, avg HR 120, EG 2881ft)
Total 12 Hour:
Run 25.5mi 3.5Hr, Cycling 5.5Hr, Swim 3Hr
今儿是杯具的一天，本来想骑个长的，结果摔了一交，在俩美女面前扑街，
爬起来发现还好，就是皮外伤，假装镇定，跟美女摆摆手，表示没事，
把链条装上继续骑回家，结果快到家了，不知道骑到个玻璃瓶还是啥的，
立马后胎爆了...回家发现外胎内胎都一个大口子，补好胎打气，又爆了，
怀疑是外胎口子太大，hold不住了，又上了条新内胎，一样炸了，
确认外胎不行了，一天之内损失2内胎1外胎，手和膝盖也摔肿了，TMD....
骑... 阅读全帖 |
|
R*****s
发帖数: 41236 | 11 Wk11 2/3-2/9
M Spin Class 1Hr_Easy Run 3.5mi/Swim 2000yd
T Spin Class 1Hr/Easy Run 7.5mi
W Easy Run 5mi/Swim 2000yd
T Spin Class 1Hr/Easy Run 3.5mi
F Easy Run 5mi/Swim 2000yd
S Easy Run 5mi/Cycling 15.2mi
S Cycling 37.2mi(Avg 16.9mph, HR 117, EG 2737ft)/Easy run 3.5mi
Total 13.5 Hour:
Run 33mi 4.5Hr, Cycling 6Hr, Swim 2.5Hr, Strength 0.5Hr
这周开始至少每周得游3回，周5游的时候貌似有了点小突破..
骑车现在偶尔能追上几个貌似还挺专业的cyclist, 感觉还不错，
下坡发现最大能登到109的踏频，不过上坡就萎了，大腿还是弱，
大腿依然每天酸得跟醋坛子一样（牛哥语），希望是好事...
骑车跑步估计都差不多定型了，听说比赛course还算比较平..
最后... 阅读全帖 |
|
R*****s
发帖数: 41236 | 12 Wk14 2/24-3/2
M Spin Class 1Hr/Tempo Run 9mi(6*[email protected],1%,HR 143,Cad 194,SL 1.31m)
T Cycling 15.2mi/Swim 2000yd
W Cycling 15.2mi/Interval Run 9mi(6x1200m@10mph,w/400m jog,1%,MaxHR 153)
T Spin Class 1Hr/Swim 2000yd
F Tempo Run 7mi(4mi@9mph,1%, HR 140,Cad 190, SL 1.27m)/Swim 1000yd
S Swim 2000yd
S Cycling 15.2mi
Total 12 Hour:
Run 25mi 3Hr, Cycling 5Hr, Swim 3Hr, Strength 1Hr
这周罕见下大雨，索性调整一下，还剩最后两周peak week training..
游泳感觉好些了，看来多游还是有用，感觉大概姿势对了，需要慢慢fine tune,
另外开始加入一点点打腿练习，好久没练打腿，感觉比以前慢了不少...
现... 阅读全帖 |
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R*****s
发帖数: 41236 | 13 Wk15 3/3-3/9
M Spin Class 1Hr/Tempo Run 9mi(6*[email protected],1%,HR 146,Cad 192,SL 1.28m)
T Cycling 26.2mi/Swim 2000yd
W Cycling 26.2mi/Tempo Run 7mi(4*[email protected],1%,HR 142,Cad 192,SL 1.29m)
T Spin Class 1Hr/Swim 2000yd
F Cycling 15.2mi/Swim 2000yd
S Open water swim
S Cycling 15.2mi/Easy Run 7mi
Total 14 Hour:
Run 23mi 3.5Hr, Cycling 7Hr, Swim 3Hr, Strength 0.5Hr
跑步骑车都老样子，还是比较累，跑的比较少..
游泳感觉还是有进步，现在250yd基本可以游进4:50，又稍快了点点..
周6第一次去海里游，试了wet suit, 发现有浪的海里游太难了，几个浪冲过来
就累了，还得多找机会练几次...上个海里游泳的video和图片 ：）
http://... 阅读全帖 |
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R*****s
发帖数: 41236 | 14 Week 6 2/1-2/7
2.1 swim 2000yd
2.2 easy run 5mi
2.3 easy run 7.5mi
2.4 easy run 5mi | easy run 6.5mi
2.5 swim 2000yd
2.6 tempo run 7mi(4mi@9mph, maxHR 147)
2.7 easy run 10mi | swim 2000yd
total time: 7.5 hour
running 41mi
swim 6000yd
腰伤还没好，不过在慢慢恢复，希望下周能彻底恢复，跑量也争取能恢复到60mi
腰没好前先不骑车了.. |
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R*****s
发帖数: 41236 | 15 Week 6 2/1-2/7
2.1 swim 2000yd
2.2 easy run 5mi
2.3 easy run 7.5mi
2.4 easy run 5mi | easy run 6.5mi
2.5 swim 2000yd
2.6 tempo run 7mi([email protected]/* */, maxHR 147)
2.7 easy run 10mi | swim 2000yd
total time: 7.5 hour
running 41mi
swim 6000yd
腰伤还没好，不过在慢慢恢复，希望下周能彻底恢复，跑量也争取能恢复到60mi
腰没好前先不骑车了.. |
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R*****s
发帖数: 41236 | 16 Wk4 12/16-12/22
M Spin Class/Swim 2000yd
T Spin Class
W Spin Class/run 5mi
T Spin Class/Swim 2000yd
F off
S off
S off
Total 7 Hour:
Run 5mi + strengh 1Hr, Cycling 4Hr, Swim 2Hr
这周去Vegas耍了耍，真累.....游泳渐渐有点感觉了，骑车还是很累..... |
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R*****s
发帖数: 41236 | 17 Wk5 12/23-12/29
M Spin Class 1Hr
T Easy Run 7.5mi
W Easy trail Run 6.5mi
T Spin Class 1Hr/Swim 2000yd
F Spin Class 1Hr
S Easy Run 7.5mi
S Easy Run 5mi/Cycling 26.9mi(avg 16.5mph, EG 2570ft)/Swim 2000yd
Total 10.5 Hour:
Run 26.5mi 4Hr, Cycling 4.5Hr, Swim 2Hr
这周陪亲戚玩，狂吃狂shopping，不过居然还搞了10个小时...
跑步：试了试inov8的233/155, 感觉不错，欧洲鞋果然都很贴脚啊，跟Salomon类似...
小腿问题不大，倒是大腿有点酸，跑姿还是比较重要的...
骑车：能感觉到有进步，大腿力量足了些. 周末的长骑，一出去就碰一骑车的跟我较劲，
一怒之下把crank换成大圈，发现也挺习惯，长下坡可以轻松冲到30mph，当然大长上坡
还是得换回小圈. 平均速度提高了1.5mph, 还不错...慢慢习惯aero ... 阅读全帖 |
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R*****s
发帖数: 41236 | 18 Wk6 12/30-1/5
M Spin Class 1Hr
T Easy Run 7.5mi
W Treadmill Run 6.5mi
T Spin Class 1Hr/Swim 2000yd
F Spin Class 1Hr/Swim 2000yd
S Easy Run 7.5mi/Easy 5mi
S Cycling 26.2mi(avg 16.5mph)/Swim 1000yd
Total 11 Hour:
Run 26.5mi 4Hr, Cycling 4.5Hr, Swim 2.5Hr
跨年周，都没啥大进步，唯一觉得跑步的时候似乎大腿更有力一些了，
不知道是因为跑得少了，还是骑车的确提高了大腿的power.. |
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R*****s
发帖数: 41236 | 19 Wk4 12/16-12/22
M Spin Class/Swim 2000yd
T Spin Class
W Spin Class/run 5mi
T Spin Class/Swim 2000yd
F off
S off
S off
Total 7 Hour:
Run 5mi + strengh 1Hr, Cycling 4Hr, Swim 2Hr
这周去Vegas耍了耍，真累.....游泳渐渐有点感觉了，骑车还是很累..... |
|
R*****s
发帖数: 41236 | 20 Wk5 12/23-12/29
M Spin Class 1Hr
T Easy Run 7.5mi
W Easy trail Run 6.5mi
T Spin Class 1Hr/Swim 2000yd
F Spin Class 1Hr
S Easy Run 7.5mi
S Easy Run 5mi/Cycling 26.9mi(avg 16.5mph, EG 2570ft)/Swim 2000yd
Total 10.5 Hour:
Run 26.5mi 4Hr, Cycling 4.5Hr, Swim 2Hr
这周陪亲戚玩，狂吃狂shopping，不过居然还搞了10个小时...
跑步：试了试inov8的233/155, 感觉不错，欧洲鞋果然都很贴脚啊，跟Salomon类似...
小腿问题不大，倒是大腿有点酸，跑姿还是比较重要的...
骑车：能感觉到有进步，大腿力量足了些. 周末的长骑，一出去就碰一骑车的跟我较劲，
一怒之下把crank换成大圈，发现也挺习惯，长下坡可以轻松冲到30mph，当然大长上坡
还是得换回小圈. 平均速度提高了1.5mph, 还不错...慢慢习惯aero ... 阅读全帖 |
|
R*****s
发帖数: 41236 | 21 Wk6 12/30-1/5
M Spin Class 1Hr
T Easy Run 7.5mi
W Treadmill Run 6.5mi
T Spin Class 1Hr/Swim 2000yd
F Spin Class 1Hr/Swim 2000yd
S Easy Run 7.5mi/Easy 5mi
S Cycling 26.2mi(avg 16.5mph)/Swim 1000yd
Total 11 Hour:
Run 26.5mi 4Hr, Cycling 4.5Hr, Swim 2.5Hr
跨年周，都没啥大进步，唯一觉得跑步/骑车的时候似乎大腿更有力一些了，
不知道是因为跑得少了，还是骑车的确提高了大腿的power.. |
|
R*****s
发帖数: 41236 | 22 Wk16 3/10-3/16
M Spin Class 1Hr
T Spin Class 1Hr/Easy run 7.5mi
W Cycling 15.2mi/Swim 2000yd
T Spin Class 1Hr/Easy run 7mi
F Cycling 15.2mi/Swim 2000yd
S Cycling 15.2mi
S Cycling 37.3mi/Open water swim/Easy Run 7.5mi
Total 14 Hour:
Run 22mi 3Hr, Cycling 8Hr, Swim 3Hr
Peak training最后一周，下周开始taper, Oh yeah!!!
已经感觉是强弩之末，有点掐不住了，hard run也都取消，改easy run了，
天气好了，也不想跑gym了，310xt摔地上屏幕给摔烂了，不过貌似还能凑合用...
游泳又快了一点，500yd可以游进9:30, 下周测测1000yd看..
周日又去海边La jolla caves游了一把，浪太大，把泳帽和泳镜都打飞了，
还好我眼疾手快，抓住了泳镜，刚买的可不能丢了...
后来巨浪... 阅读全帖 |
|
R*****s
发帖数: 41236 | 23 Wk17 3/17-3/23
M Yoga Class 1Hr/Spin Class 1Hr
T Cycling 15.2mi
W Tempo run 6mi
T Rest
F Cycling 15.2mi/Swim 2000yd
S Swim 2000yd
S Cycling 15.2mi/Easy Run 2mi
Total 7.5 Hour:
Run 8mi 1Hr, Cycling 4Hr, Swim 1.5Hr, Yoga 1Hr
第1周taper，一直觉得有点累，所以taper的比较厉害，这周主要在折腾车，
根据花花的建议，调了新的position，aero bar往前拉了大概4cm, 座椅也往前
拉了一些，调高了大概2cm, 车后又装了个水壶架，可以放水站拿的水.
彻底清洗了drivetrain,缠了新bar tape, 车车焕然一新..
周末试了试穿tri suit骑车游泳跑步，录了个在小区泳池的录像,大家帮俺看看：
http://www.youtube.com/watch?v=344bXF82csU
刚找到ironman网站的athlete guide, 抓紧研读中，... 阅读全帖 |
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R*****s
发帖数: 41236 | 24 WK20(5/19-5/25), Total 11.5 Hour:
M trail run 6.5mi / swim 50min(free 2000yd, kick 100yd)
T tempo run 11mi(2x4mi@9mph,0.5%,0%,AvgHr 141) / trail run 6.5mi
W trail run 6.5mi / swim 50min(free 2000yd)
T tempo run 6.5mi(4mi@9mph,#2)
F easy run 7.5mi / trail run 6.5mi (hill sprint 100m x1)
S trail run 7mi (hill sprint 100m x4)
S easy run 7.5mi / bike trainer 30min (8.1mi, TE1.7)
Total: Run 65.5mi 9.5Hr, Bike 0.5Hr, Swim 1.5Hr
这周又没跑到70mi, 左腿hamstring有点拉伤，也不勉强了...
这周大吃大喝好几次，今儿又被LD抓去一个美食节，30多个国家摆摊展示自己特... 阅读全帖 |
|
d**h
发帖数: 159 | 25 ☆─────────────────────────────────────☆
dash2000 (DASH) 于 (Tue Dec 24 17:23:56 2013, 美东) 提到:
知道假期里大家准备吃吃喝喝有些懒散了，咱和减肥版学，在意志最薄弱的时候，让包
子刺激你跑得更勤快！
12/25-1/1号之间（包括25和1号），你跑一迈我给你3个伪币。10迈就是30伪币。20迈
就是60伪币，比灌水发帖赚包子来的快多了。不管速度，一迈是一迈，跑得快的效率高
，跑的慢的舍得花时间跑也一样。
上garmin log，或者treadmill的照片，新人旧人潜水员都来吧，有证据的，我都发包
子，不封顶，你的双腿是你的瓶颈，呵呵！
Edit:最后8天一结算，1月4号晚上截止报25-1号的里程。
不要局限照片了，有log贴log，没有的，报个里程，一样给包子，大过年的，不要这么
拘谨于条文了。 我准备8天跑完，把跑个头summary一贴完事，领包子。
大家自己累计里程，每天几迈，最后8天一共几迈，我按大家报的发就完事了。跑步的
都很务实，都是一个脚在另一个脚之前，一步一步跑出来的。
PS... 阅读全帖 |
|
R*****s
发帖数: 41236 | 26 Week 4 1/18-1/24
1.18 easy run 6mi | swim 2000yd
1.19 tempo run 9mi([email protected]
/* */, maxHR 133) | yoga class 60min
1.20 easy run 7.5mi | bike trainer [email protected]
/* */
1.21 tempo run 9mi(6mi@9mph, maxHR 145) | swim 2000yd
1.22 easy run 7.5mi
1.23 spin class 45min,strength 15min | tempo run 10mi(7mi@9mph, maxHR 141)
1.24 easy run 13.1mi
total time: 12.4 hour
running 62.1mi
spin class 45min, bike trainer 10mi/35min, strength 15min,
swim 4000yd 90min
开始加游泳，... 阅读全帖 |
|
R*****s
发帖数: 41236 | 27 Week 4 1/25-1/31
1.25 easy run 7.5mi | bike trainer 10mi
1.26 tempo run 6.5mi(4mi@9mph, maxHR 135) | bike trainer 10mi
1.27 bike trainer 10mi | easy run 5mi | swim 1000yd
1.28 bike trainer 10mi
1.29 easy run 5mi
1.30 swim 2000yd(500x4,40 min)
1.31 swim 2000yd(500x4,40 min)
total time: 7.5 hour
running 24mi
bike trainer 40mi
swim 5000yd
计划不如变化，周3给娃换尿布的时候，把腰给闪了，挣扎了一下，决定还是
把running streak给停了，免得弄出大问题，游泳好像还能游，就边游边恢复了
话说我家女娃太神奇了，1岁半就能从小床里爬进来爬出去了，还会给弟弟喂吃的，汗 |
|
R*****s
发帖数: 41236 | 28 Week 7 2/8-2/14
2.8
easy run 5mi
2.9
bike trainer 10mi
2.10
easy run 7.5mi
easy run 7.5mi
swim 2000yd (500yd x4, avg 1:47, Strokes 887)
2.11
easy run 6mi
easy run 6.5mi
2.12
bike trainer 10mi
easy run 6.5mi
2.13
easy run 6mi
2.14
easy run 5mi
easy run 7.5mi
swim 2000yd (500yd x4,avg 1:48,Stroke 866)
total time: 10.3 hour
running 57.5mi
bike trainer 20mi
swim 4000yd |
|
R*****s
发帖数: 41236 | 29 Week 8 2/15-2/21
2.15
easy run 5.5mi
2.16
bike trainer 10mi
easy run 2mi
2.17
easy run 5.5mi
swim 2000yd (500yd x4, avg 1:46, Strokes 816)
2.18
easy run 5mi
easy run 7.5mi
2.19
easy run 5.5mi
easy run 7.5mi
2.20
easy run 5.5mi
swim 2000yd (500yd x4, avg 1:44, Strokes 807)
2.21 long run 16mi
total time: 10.3 hour
running 60mi
bike trainer 10mi
swim 4000yd
腰伤还没完全好，这两周情绪很低落，不过这周把跑量拉回60MPW了，心跳也慢慢
降回来了，腰伤基本不太影响跑步了，下周恢复正常训练.
游泳这两周也有懈怠，每周只游了2次，不过这周貌似突然找到点感觉，效率提高
了不少，500yd最快游到8:35了，平均Str... 阅读全帖 |
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R*****s
发帖数: 41236 | 30 Week 9 2/22-2/28
2.22
easy run 5.5mi
trail run 6.5mi
swim 2000yd (500yd x4, avg 1:44, Strokes 812)
2.23
trail run 6.5mi
trail run 6.5mi
2.24
tempo run 8mi([email protected]/* */, maxHR 132, #2 0%)
trail run 6.5mi
2.25
trail run 6.5mi
swim 2000yd (500yd x4, avg 1:44, Strokes 818)
2.26
tempo run 8.5mi([email protected]/* */, maxHR 134, #1 0%)
trail run 6.5mi
2.27
trail run 6.5mi
2.28
long run 15mi
easy run 7.5mi
total time: 14 hour
running 90mi
swim 4000yd
这周心血来潮，上了90迈了，结果... 阅读全帖 |
|
R*****s
发帖数: 41236 | 31 Week 10 2/29-3/6
2.29
trail run 6.5mi
trail run 6.5mi
3.1
tempo run 6.5mi([email protected]/* */, maxHR 138)
trail run 6.5mi
yoga class 1hour
3.2
tempo run 6.5mi([email protected]/* */, maxHR 135)
trail run 6.5mi
3.3
trail run 6.5mi
trail run 6.5mi
swim 2000yd (500yd x4, avg 1:47, Strokes 823)
3.4
tempo run 6.5mi([email protected]/* */, maxHR 132)
3.5
easy run 7.5mi
3.6
long run 15mi
easy run 9mi
total time: 14.3 hour
run 90mi
swim 2000yd
90MPW第2周，感觉还不错，游泳暂时放一下..又翻了... 阅读全帖 |
|
R*****s
发帖数: 41236 | 32 Week 4 1/18-1/24
1.18 easy run 6mi | swim 2000yd(avg 1:49/100yd)
1.19 tempo run 9mi([email protected]/* */, maxHR 133) | yoga class 60min
1.20 easy run 7.5mi | bike trainer 10mi(avg16.9mph/156W, avgHR113)
1.21 tempo run 9mi([email protected]/* */, maxHR 145) | swim 2000yd(avg 1:49/100yd)
1.22 easy run 7.5mi
1.23 spin class 45min,strength 15min | tempo run 10mi([email protected]/* */, maxHR 141)
1.24 easy run 13.1mi
total time: 12.4 hour
running 62.1mi
spin class... 阅读全帖 |
|
R*****s
发帖数: 41236 | 33 Week 5 1/25-1/31
1.25 easy run 7.5mi | bike trainer 10mi
1.26 tempo run 6.5mi([email protected]/* */, maxHR 135) | bike trainer 10mi
1.27 bike trainer 10mi | easy run 5mi | swim 1000yd
1.28 bike trainer 10mi
1.29 easy run 5mi
1.30 swim 2000yd(500x4,40 min)
1.31 swim 2000yd(500x4,40 min)
total time: 7.5 hour
running 24mi
bike trainer 40mi
swim 5000yd
计划不如变化，周3给娃换尿布的时候，把腰给闪了，挣扎了一下，决定还是
把running streak给停了，免得弄出大问题，游泳好像还能游，就边游边恢复了
话说我家女娃太神奇了，1岁半就能从小床里爬进来爬出去了，还会给弟弟喂吃的，汗 |
|
R*****s
发帖数: 41236 | 34 Week 7 2/8-2/14
2.8
easy run 5mi
2.9
bike trainer 10mi
2.10
easy run 7.5mi
easy run 7.5mi
swim 2000yd (500yd x4, avg 1:47, Strokes 887)
2.11
easy run 6mi
easy run 6.5mi
2.12
bike trainer 10mi
easy run 6.5mi
2.13
easy run 6mi
2.14
easy run 5mi
easy run 7.5mi
swim 2000yd (500yd x4,avg 1:48,Stroke 866)
total time: 10.3 hour
running 57.5mi
bike trainer 20mi
swim 4000yd |
|
R*****s
发帖数: 41236 | 35 Week 8 2/15-2/21
2.15
easy run 5.5mi
2.16
bike trainer 10mi
easy run 2mi
2.17
easy run 5.5mi
swim 2000yd (500yd x4, avg 1:46, Strokes 816)
2.18
easy run 5mi
easy run 7.5mi
2.19
easy run 5.5mi
easy run 7.5mi
2.20
easy run 5.5mi
swim 2000yd (500yd x4, avg 1:44, Strokes 807)
2.21
long run 16mi
total time: 10.3 hour
running 60mi
bike trainer 10mi
swim 4000yd
腰伤还没完全好，这两周情绪很低落，不过这周把跑量拉回60MPW了，心跳也慢慢
降回来了，腰伤基本不太影响跑步了，下周恢复正常训练.
游泳这两周也有懈怠，每周只游了2次，不过这周貌似突然找到点感觉，效率提高
了不少，500yd最快游到8:35了，平均Stro... 阅读全帖 |
|
R*****s
发帖数: 41236 | 36 Week 9 2/22-2/28
2.22
easy run 5.5mi
trail run 6.5mi
swim 2000yd (500yd x4, avg 1:44, Strokes 812)
2.23
trail run 6.5mi
trail run 6.5mi
2.24
tempo run 8mi([email protected]/* */, maxHR 132, #2 0%)
trail run 6.5mi
2.25
trail run 6.5mi
swim 2000yd (500yd x4, avg 1:44, Strokes 818)
2.26
tempo run 8.5mi([email protected]/* */, maxHR 134, #1 0%)
trail run 6.5mi
2.27
trail run 6.5mi
2.28
long run 15mi
easy run 7.5mi
total time: 14 hour
running 90mi
swim 4000yd
这周心血来潮，上了90迈了，结果... 阅读全帖 |
|
R*****s
发帖数: 41236 | 37 Week 10 2/29-3/6
2.29
trail run 6.5mi
trail run 6.5mi
3.1
tempo run 6.5mi([email protected]/* */, maxHR 138)
trail run 6.5mi
yoga class 1hour
3.2
tempo run 6.5mi([email protected]/* */, maxHR 135)
trail run 6.5mi
3.3
trail run 6.5mi
trail run 6.5mi
swim 2000yd (500yd x4, avg 1:47, Strokes 823)
3.4
tempo run 6.5mi([email protected]/* */, maxHR 132)
3.5
easy run 7.5mi
3.6
long run 15mi
easy run 9mi
total time: 14.3 hour
run 90mi
swim 2000yd
90MPW第2周，感觉还不错，游泳暂时放一下..又翻了... 阅读全帖 |
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R*****s
发帖数: 41236 | 38 Week 11 3/7-3/13
3.7
easy run 5mi
easy run 3.8mi
3.8
easy run 3.3mi
easy run 5mi
3.9
easy run 5.5mi
easy run 7.5mi
3.10
trail run 6.5mi
easy run 7.5mi
3.11
easy run 4.5mi
3.12
long run 20mi(avg Pace 8:04, HR 125, Cad 178)
trail run 6.5mi
3.13
long run 14.6mi
swim 2000yd (500yd x4, avg 1:47, Strokes 808)
total time: 13.1 hour
run 89.7mi
swim 2000yd
这周真是风波不断，周1就自崴双脚，下午左脚尤其严重，当时疼的都快
飙泪，以为又要废一周了，结果没想到周3就好得差不多了..
周6终于完成了生娃2年以来第一个20mi long run, 天气凉爽，感觉还不
错，周日15迈快完的时候，手表彻底没电，OCD极端不爽，回家发现居然
... 阅读全帖 |
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R*****s
发帖数: 41236 | 39 Week 12 3/14-3/20
3.14
easy run 5.5mi
easy run 7.5mi
3.15
interval run 6mi(5x800m)
easy run 7mi
3.16
trail run 6.5mi
trail run 6.5mi
3.17
tempo run 9.5mi([email protected]/* */, maxHR 137)
easy run 5mi
swim 2000yd (500yd x4, avg 1:48, Strokes 836)
3.18
trail run 6.5mi
3.19
long run 20mi(avg Pace 8:11, HR 116, Cad 179)
3.20
easy run 10mi
yoga class 1hour
total time: 14 hour
run 90.0mi
swim 2000yd
yoga 1hour
开始加Interval, 好久没跑interval了，还蛮累的，没敢太push,
怕受伤，感觉Interval还是必须的，leg speed长期... 阅读全帖 |
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R*****s
发帖数: 41236 | 40 Week 13 3/21-3/27
3.21
interval run 9mi(6x1200m @10mph, maxHR 145)
3.22
trail run 6.5mi
easy run 7.5mi
3.23
easy run 10mi
swim 2000yd (500yd x4, avg 1:48, Strokes 835)
3.24
tempo run 9.5mi(7mi @9mph, maxHR 136)
easy run 7.5mi
3.25
easy run 5.5mi
easy run 7.5mi
3.26
easy run 5mi
3.27
long run 22mi(avg Pace 7:43, HR 122, Cad 181)
swim 2000yd (500yd x4, avg 1:50, Strokes 823)
total time: 13 hour
run 90.0mi
swim 4000yd
连跑了5周90MPW，貌似还是很有成效，920上的VO2周日跑完22mi long
以后升到64了，下周调整一下，开始peak train... 阅读全帖 |
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R*****s
发帖数: 41236 | 41 Week 15 4/4-4/10
4.4
easy run 5mi
easy run 5mi
bike trainer 10mi
4.5
easy run 6.5mi
bike trainer 10mi
yoga class 1hour
4.6
easy run 4mi
tempo run 9.5mi(7mi @9mph, maxHR 139, #1,1%)
bike trainer 10mi
4.7
easy run 7.5mi
bike trainer 10mi
4.8
easy run 5mi
bike trainer 10mi
4.9
long run 15mi
easy run 5mi
4.10
easy run 7.5mi
bike trainer 10mi
swim 2000yd(500yd x4, avg 1:49, Strokes 862)
total time: 14.25 hour
run 70.0mi
bike trainer 60mi
swim 2000yd
开始慢慢加骑车，大腿立马觉得好酸，跑步稍微受到些影响，
准备跑量就稳定在70MPW... 阅读全帖 |
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R*****s
发帖数: 41236 | 42 Week 16 4/11-4/17
4.11
easy run 7.5mi
4.12
easy run 5mi
tempo run 11.5mi([email protected]/* */, maxHR 137, #1,1%)
4.13
easy run 7.5mi
bike trainer 10mi
4.14
tempo run 11.5mi([email protected]/* */, maxHR 135, #1,1%)
bike trainer 10mi
4.15
easy run 5mi
bike trainer 10mi
4.16
easy run 5mi
4.17
easy run 5.5mi
tempo run 11.5mi([email protected]/* */, #1,1%)
total time: 10.6hour
run 70.0mi
bike trainer 30mi
Week 17 4/18-4/24
4.18
easy run 7.5mi
bike trainer 10mi
4.19
in... 阅读全帖 |
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s****y
发帖数: 196 | 43 其实不是从小练起也没关系。我现在能连续不断地自由泳2000yd， 虽然慢，但是能游
完也不觉得很累我从小就会一点点狗刨，七八个月前开始以游泳作为主要锻炼方式，顶
多能连续不断地游100yd.每次游完500yd就累得不行。我现在每次下水游2000yd total.
没有请过教练，自己看看网上录像，在水里体会。
yds |
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p*****n
发帖数: 294 | 44 夏天没怎么游，过完劳动节开始恢复，最近有所提高，冒上来回报一下
2000yd non-stop 39:19
25yd 15'5
50yd 41'4
2000yd with stop, swim time 32:47, total time 54:43
开始注意划水效率和呼吸配合。 |
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u*********s
发帖数: 2077 | 45 Week 27: 7/2-7/8
M Swim 2000yd
T off
W off
T off
F Jogging 1.5mi
S Jogging 1.5mi
S Yoga 1Hr
Total this week:
Swim 2000yd/Run 3mi/Yoga 1Hr |
|
m******r
发帖数: 9604 | 46 8月计划每周训练量为1-1.2 ironman. 第一周的情况如下：
日：游2000yd
一：骑20迈，跑7.5迈
二：游1900yd
三：骑15迈，跑3迈，躯干力量练习
四：骑23迈，跑9迈
五：游1000yd，跑7迈，躯干/腿部力量练习
六：骑60迈
总共游泳2.7迈，骑车118迈，跑步26.5迈。训练净时16小时左右，毛时17小时不到。效
率粉不错的说 |
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d*i
发帖数: 9453 | 47 椭圆机对于锻炼心肺功能的作用可能稍差一些，建议你每次跑步。
按理说游泳也可以，不过你游泳是什么能力？每次游多久？
一小时能游到2000yd这个水平吗？
如果游得很少，很慢，可能对锻炼心肺能力完全没帮助。 |
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o*******r
发帖数: 39 | 48 没有想要减肥。锻炼成习惯了，几个星期不锻炼，觉得精力，心情，胃口都不好，所以
月子期间也不像中断。
本人体质：长跑5mile+游泳2300yd+练了11年；怀孕期间也从未间断过游泳2000yd (1周
3-4次）. 体力应该不成问题。
再有一周baby就要出来了，有阿姨照顾小孩的情况下，我不知道能否继续锻炼。
长跑和游泳暂缓。但是如果觉得自己生完小孩体力还好，abs, 椭圆机，stationary
bike, 划船机 可不可以呢？
请问有没有mm月子期间还坚持锻炼的？多谢！ |
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w***n
发帖数: 9040 | 49 Week 1
2013/04/29 Monday AM run 4mile/PM run 4mile Avg HR 147(<75% Max HR)
2013/04/30 Tuesday run 6mile Avg HR 149(<75% Max HR);Advance Swim Workout
1hr 2000yd
2013/05/01 Wednesday PM RUN 6mile HR 149 51mins Cadence:89
Weather: Cloudy 75° Feels like 75° 6 mph ESE wind Humidity 44%
2013/05/02 Thursday PM RUN 8mile HR 144 1:11mins Cadence:89
Weather: Cloudy 48° Feels like 43° 13 mph N wind Humidity 71%
Training Program - Marathon Advanced
Designed for serious runners who have a good solid mileage ... 阅读全帖 |
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w***n
发帖数: 9040 | 50 抢跑一个第零周：
Week 0
4/29 Monday AM run 4mile/PM run 4mile Avg HR 147(<75% Max HR)
4/30 Tuesday run 6mile Avg HR 149(<75% Max HR);Advance Swim Workout
1hr 2000yd
5/01 Wednesday PM RUN 6mile HR 149 51mins Cadence:89
Weather: Cloudy 75° Feels like 75° 6 mph ESE wind Humidity 44%
5/02 Thursday PM RUN 8mile HR 144 1:11mins Cadence:89
Weather: Cloudy 48° Feels like 43° 13 mph N wind Humidity 71%
5/03 Friday AM RUN 4mile HR 143 35mins Cadence:91
Weather: Raining 39° Feels like 32° 11 mph NNE wind Humidity ... 阅读全帖 |
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