劉明

lm

吊奶星 星期日半馬 隨心跑

LM

究竟 carbon plated shoe係對achilles load多啲抑或少啲？

網上好多conflicting information。

我achilles好敏感。舊年傷過。

究竟 carbon plated shoe係對achilles load多啲抑或少啲？

網上好多conflicting information。

我achilles好敏感。舊年傷過。

我個人用家來講, 要睇鞋
有D係無咁傷, EG. NIKE VAPORFLY
有D塊板係應D EG> NIKE ALPHAFLY

如果應D個款最好鞋帶要好緊, 個度力容易食到回彈向前.
否則對腳有D食咗度回力咁款

究竟 carbon plated shoe係對achilles load多啲抑或少啲？

網上好多conflicting information。

我achilles好敏感。舊年傷過。

我個人用家來講, 要睇鞋
有D係無咁傷, EG. NIKE VAPORFLY
有D塊板係應D EG> NIKE ALPHAFLY

如果應D個款最好鞋帶要好緊, 個度力容易食到回彈向前.
否則對腳有D食咗度回力咁款

知道知道。

譬如Zoom Fly 同埋 Vaporfly比較，當然係Zoom Fly舒服啲。

我係諗緊著ZoomFly抑或Daily Trainer(譬如Infinity Run)跑32k長課。最衰舊患又有D緊。

究竟 carbon plated shoe係對achilles load多啲抑或少啲？

網上好多conflicting information。

我achilles好敏感。舊年傷過。

我個人用家來講, 要睇鞋
有D係無咁傷, EG. NIKE VAPORFLY
有D塊板係應D EG> NIKE ALPHAFLY

如果應D個款最好鞋帶要好緊, 個度力容易食到回彈向前.
否則對腳有D食咗度回力咁款

知道知道。

譬如Zoom Fly 同埋 Vaporfly比較，當然係Zoom Fly舒服啲。

我係諗緊著ZoomFly抑或Daily Trainer(譬如Infinity Run)跑32k長課。最衰舊患又有D緊。

我碳板都係運動場硬砌多, ...
依家訓練多數著NB 無板鞋, 係舒服輕快.

慘，台北跑123，重慢過上年

半馬錦標賽跑1:34，第一次半馬達到標了

慘，台北跑123，重慢過上年

今年熱

半馬錦標賽跑1:34，第一次半馬達到標了

用地獄賽道達標

半馬錦標賽跑1:34，第一次半馬達到標了

用地獄賽道達標

我原意係用石門㗎。
跑落又唔係話真係好辛苦，可能我練越野多。
反而最後四公里，太陽大到眼都開唔到

半馬錦標賽跑1:34，第一次半馬達到標了

用地獄賽道達標

我原意係用石門㗎。
跑落又唔係話真係好辛苦，可能我練越野多。
反而最後四公里，太陽大到眼都開唔到

咁仲好

石門係10k，最多攞黎報半馬

恭喜

Riverside 10k training week1
15/12 38 mins easy 6:24 (AHR:133 MHR:137) + gym
16/12 rest
17/12 41 mins moderate 5:35 (AHR: 151 MHR:157)
18/12 45 mins moderate 5:56/1k (AHR:147 MHR:152) tired, lots of negative thoughts
19/12 20 mins warm-up, 1350m x 4 at T, 1 min rest (6:40, 6:29, 6:30, 6:00) AVG HR 153 MHR:177 feeling like shit, really tough running at 160s HR, 170s was flat out racing.
HR recovery: 1 mins back to 120s, 2 mins 100s, 3-4 mins 90s
20/12 42 mins slow 7:09/1k (AHR:119 MHR:123) knackered at the start, but it got much better toward the end, nice, though got past by a grandma...lol
21/12 20 mins warm-up, 1350m x 4 at T, 1 min rest (6:13, 5:56, 6:00, 5:54, quite windy) AVG HR 161 MHR:180 very easy! Could've repeated the workout immediately if I wanted to, feeling invigorated! No watch-checking until the end of each rep. HR recovery: 1 min back to 120s, 2 mins 100s, 4 mins 90s.

本來諗sub-40, 但諗諗下目標都係健健康康咁跑, 時間今季佛系,緣份到了自然跑到, 好似係...除非唔係

btw, 今星期試下easy跑快D, 同家嫂差唔多pace, 跑左兩日唔對路, 好q累, 冇回復到, 我想佢係"easy", 但實際係"moderate", 之後星期五個workout跑到成pat屎咁, 完全扯唔高心率

前日慢跑由佢上7:10 1k, 比個阿嬸跑過左我
但之後就回復返哂, 尋日跑完個workout覺得可以跑到4-5隻都得
我諗easy都係果日覺得輕鬆既pace算, 而家即係通常6:40-50 1k...
btw, 家嫂你個態應該唔止43分 10k...

來緊幾星期會試下build up到一星期三次interval (675 x 8 at 10k, 1350 x 4 at t, 2700 x 2 at hm ) 如果有時間去運動場就600 x 9, 1400 x4, 2800 x 2
p.s: 唔係我個訓練唔係NSA, 事實我亦冇lactate meter, 不過有D野覺得的確值得參考

btw, 體重 10月尾 74KG (26BMI)
今日71.6 (25.1)
目標68-69, 之後會keep住直到完賽先再減...

Moderate 即係點，係咪快過 easy 慢過 M

十日之前，廿四度，我跑目標 M pace 10k 心率太高，打算放慢d。

都唔知係天氣太熱抑或係我水皮

當日測試目標係 442 pace. 打算放慢到 445 pace

但我見往年慢過我既朋友 435 pace 佢舊年先 sub 4

半馬錦標賽跑1:34，第一次半馬達到標了

快喎, 平路半馬1:30係無問題.

Riverside 10k training week1
15/12 38 mins easy 6:24 (AHR:133 MHR:137) + gym
16/12 rest
17/12 41 mins moderate 5:35 (AHR: 151 MHR:157)
18/12 45 mins moderate 5:56/1k (AHR:147 MHR:152) tired, lots of negative thoughts
19/12 20 mins warm-up, 1350m x 4 at T, 1 min rest (6:40, 6:29, 6:30, 6:00) AVG HR 153 MHR:177 feeling like shit, really tough running at 160s HR, 170s was flat out racing.
HR recovery: 1 mins back to 120s, 2 mins 100s, 3-4 mins 90s
20/12 42 mins slow 7:09/1k (AHR:119 MHR:123) knackered at the start, but it got much better toward the end, nice, though got past by a grandma...lol
21/12 20 mins warm-up, 1350m x 4 at T, 1 min rest (6:13, 5:56, 6:00, 5:54, quite windy) AVG HR 161 MHR:180 very easy! Could've repeated the workout immediately if I wanted to, feeling invigorated! No watch-checking until the end of each rep. HR recovery: 1 min back to 120s, 2 mins 100s, 4 mins 90s.

本來諗sub-40, 但諗諗下目標都係健健康康咁跑, 時間今季佛系,緣份到了自然跑到, 好似係...除非唔係

btw, 今星期試下easy跑快D, 同家嫂差唔多pace, 跑左兩日唔對路, 好q累, 冇回復到, 我想佢係"easy", 但實際係"moderate", 之後星期五個workout跑到成pat屎咁, 完全扯唔高心率

前日慢跑由佢上7:10 1k, 比個阿嬸跑過左我
但之後就回復返哂, 尋日跑完個workout覺得可以跑到4-5隻都得
我諗easy都係果日覺得輕鬆既pace算, 而家即係通常6:40-50 1k...
btw, 家嫂你個態應該唔止43分 10k...

來緊幾星期會試下build up到一星期三次interval (675 x 8 at 10k, 1350 x 4 at t, 2700 x 2 at hm ) 如果有時間去運動場就600 x 9, 1400 x4, 2800 x 2
p.s: 唔係我個訓練唔係NSA, 事實我亦冇lactate meter, 不過有D野覺得的確值得參考

加油

十日之前，廿四度，我跑目標 M pace 10k 心率太高，打算放慢d。

都唔知係天氣太熱抑或係我水皮

當日測試目標係 442 pace. 打算放慢到 445 pace

但我見往年慢過我既朋友 435 pace 佢舊年先 sub 4

一般來講, vdot來講10K去到全馬會有跌watt
除左1.女仔 (女相對耐力較強)
2.你真係耐力型既人 (如族長)
3.你跑好高里數 (70K一星期起碼)
唔係既話一律建議aim 10k 加多一兩分鐘比你既vdot作為全馬配速 (例如10K 43分就plug44/45分落去)
咁應該冇死
你個case 可以試下4:55-5:00, 咁巳經夠你大PB同sub 3:30
唔同其他賽, 全馬每年試既機會唔多, 我係你會保守D...
當然你都可以進取, 會support你

半馬錦標賽跑1:34，第一次半馬達到標了

快喎, 平路半馬1:30係無問題.

依位巴打有留意佢, 進步得好快下, 好似跑好少tim, 如果跑得多可能係下個支可樂

Riverside 10k training week1
15/12 38 mins easy 6:24 (AHR:133 MHR:137) + gym
16/12 rest
17/12 41 mins moderate 5:35 (AHR: 151 MHR:157)
18/12 45 mins moderate 5:56/1k (AHR:147 MHR:152) tired, lots of negative thoughts
19/12 20 mins warm-up, 1350m x 4 at T, 1 min rest (6:40, 6:29, 6:30, 6:00) AVG HR 153 MHR:177 feeling like shit, really tough running at 160s HR, 170s was flat out racing.
HR recovery: 1 mins back to 120s, 2 mins 100s, 3-4 mins 90s
20/12 42 mins slow 7:09/1k (AHR:119 MHR:123) knackered at the start, but it got much better toward the end, nice, though got past by a grandma...lol
21/12 20 mins warm-up, 1350m x 4 at T, 1 min rest (6:13, 5:56, 6:00, 5:54, quite windy) AVG HR 161 MHR:180 very easy! Could've repeated the workout immediately if I wanted to, feeling invigorated! No watch-checking until the end of each rep. HR recovery: 1 min back to 120s, 2 mins 100s, 4 mins 90s.

本來諗sub-40, 但諗諗下目標都係健健康康咁跑, 時間今季佛系,緣份到了自然跑到, 好似係...除非唔係

btw, 今星期試下easy跑快D, 同家嫂差唔多pace, 跑左兩日唔對路, 好q累, 冇回復到, 我想佢係"easy", 但實際係"moderate", 之後星期五個workout跑到成pat屎咁, 完全扯唔高心率

前日慢跑由佢上7:10 1k, 比個阿嬸跑過左我
但之後就回復返哂, 尋日跑完個workout覺得可以跑到4-5隻都得
我諗easy都係果日覺得輕鬆既pace算, 而家即係通常6:40-50 1k...
btw, 家嫂你個態應該唔止43分 10k...

來緊幾星期會試下build up到一星期三次interval (675 x 8 at 10k, 1350 x 4 at t, 2700 x 2 at hm ) 如果有時間去運動場就600 x 9, 1400 x4, 2800 x 2
p.s: 唔係我個訓練唔係NSA, 事實我亦冇lactate meter, 不過有D野覺得的確值得參考

加油

Hi 你同叔一蕭跟唔跟機呀

十日之前，廿四度，我跑目標 M pace 10k 心率太高，打算放慢d。

都唔知係天氣太熱抑或係我水皮

當日測試目標係 442 pace. 打算放慢到 445 pace

但我見往年慢過我既朋友 435 pace 佢舊年先 sub 4

一般來講, vdot來講10K去到全馬會有跌watt
除左1.女仔 (女相對耐力較強)
2.你真係耐力型既人 (如族長)
3.你跑好高里數 (70K一星期起碼)
唔係既話一律建議aim 現時 10k 加多一兩分鐘比你既vdot作為全馬配速 (例如10K 43分就plug44/45分落去)
咁應該冇死
你個case 可以試下4:55-5:00, 咁巳經夠你大PB同sub 3:30
唔同其他賽, 全馬每年試既機會唔多, 我係你會保守D...
當然你都可以進取, 會support你