Moderate 即係點，係咪快過 easy 慢過 M

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.

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

屌你同叔一蕭跟唔跟機呀

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.

NB你著邊對
而家發覺rival fly都唔錯, 但個問題係個heel counter好硬, 我驚長用會傷Achilles...
最完美都係舊boston.... [廢老mode]

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.

NB你著邊對
而家發覺rival fly都唔錯, 但個問題係個heel counter好硬, 我驚長用會傷Achilles...
最完美都係舊boston.... [廢老mode]

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

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

屌你同叔一蕭跟唔跟機呀

妖, 石門10KM改到同哩個賽差唔多期呀, 玩唔掂咁密.
仲有, 回晒塘, 年頭仲跑緊38MIN, 依家跑43MIN
含得撚.

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

屌你同叔一蕭跟唔跟機呀

妖, 石門10KM改到同哩個賽差唔多期呀, 玩唔掂咁密.
仲有, 回晒塘, 年頭仲跑緊38MIN, 依家跑43MIN
含得撚.

河畔賽full撚左
有無人跑CCM?

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

屌你同叔一蕭跟唔跟機呀

妖, 石門10KM改到同哩個賽差唔多期呀, 玩唔掂咁密.
仲有, 回晒塘, 年頭仲跑緊38MIN, 依家跑43MIN
含得撚.

河畔賽full撚左
有無人跑CCM?

我報左河畔。
CCM 會去做義工。

仲有兩星期就渣馬，希望順利完賽
最長練咗一次31k，20k以上呢2個月都係得3次，唔知完唔完到

年跑量首次突破1000k

仲有兩星期就渣馬，希望順利完賽
最長練咗一次31k，20k以上呢2個月都係得3次，唔知完唔完到

年跑量首次突破1000k

我岩岩人生PB，一個月300km跑步

仲有兩星期就渣馬，希望順利完賽
最長練咗一次31k，20k以上呢2個月都係得3次，唔知完唔完到

年跑量首次突破1000k

好似真係少左D

仲有兩星期就渣馬，希望順利完賽
最長練咗一次31k，20k以上呢2個月都係得3次，唔知完唔完到

年跑量首次突破1000k

你有玩山, 腳力係度O既, 內力多數無乜問題.
衰個D多數練平路多.

仲有兩星期就渣馬，希望順利完賽
最長練咗一次31k，20k以上呢2個月都係得3次，唔知完唔完到

年跑量首次突破1000k

你有玩山, 腳力係度O既, 內力多數無乜問題.
衰個D多數練平路多.

山可以轉換下肌肉，路跑全程同一個動作驚膝頭頂唔緊

希望比賽adrenaline + 補給幫助下可以維持到

仲有兩星期就渣馬，希望順利完賽
最長練咗一次31k，20k以上呢2個月都係得3次，唔知完唔完到

年跑量首次突破1000k

你有玩山, 腳力係度O既, 內力多數無乜問題.
衰個D多數練平路多.

山可以轉換下肌肉，路跑全程同一個動作驚膝頭頂唔緊

希望比賽adrenaline + 補給幫助下可以維持到

早好多年某次玩環港島路跑, 有個同我差唔多速度的跑到尾(已跑咗4X KM)咁有緣同佢傾計, 佢都話平時只係練1X KM跑山.
其實練山肌肉更全面, 耐力更好, 根基好夠, 係速度感無路跑人咁好啫.