低心率訓練.. - 路跑 Road Running
By Harry
at 2017-03-12T13:36
at 2017-03-12T13:36
Table of Contents
最近想砍掉重練 搭配功夫鞋和低心率練習
年齡37 179/71
最後2次8成力的10K記錄(隔天微酸 休一日後可完全正常)
配速 平均心率
5:40 164
5:48 162
最大心率沒實測過 10k最後1K衝一下 配速4:52時有跳到184
靜止心率55
這樣低心率練習區間要怎麼設較合理
直接套公式180-37正負5=138-148
似乎怎麼跑都爆表阿.
扣除第1k不算 第2k起要不超過148
均速要降到7:20 然後愈跑愈慢
大概第6~7k起就會掉到8分速以上
請問這是剛開始正常現像嘛?(其實只跑了2次而己)
看討論要12~16週以上才能收到成效
中間可以穿插每週1~2次高強度跑嘛?
還是真的要這樣連跑個3~4個月?
--
年齡37 179/71
最後2次8成力的10K記錄(隔天微酸 休一日後可完全正常)
配速 平均心率
5:40 164
5:48 162
最大心率沒實測過 10k最後1K衝一下 配速4:52時有跳到184
靜止心率55
這樣低心率練習區間要怎麼設較合理
直接套公式180-37正負5=138-148
似乎怎麼跑都爆表阿.
扣除第1k不算 第2k起要不超過148
均速要降到7:20 然後愈跑愈慢
大概第6~7k起就會掉到8分速以上
請問這是剛開始正常現像嘛?(其實只跑了2次而己)
看討論要12~16週以上才能收到成效
中間可以穿插每週1~2次高強度跑嘛?
還是真的要這樣連跑個3~4個月?
--
Tags:
路跑
All Comments
By Callum
at 2017-03-15T20:12
at 2017-03-15T20:12
By David
at 2017-03-19T02:48
at 2017-03-19T02:48
By Jessica
at 2017-03-22T09:24
at 2017-03-22T09:24
By Franklin
at 2017-03-25T16:00
at 2017-03-25T16:00
By Damian
at 2017-03-28T22:36
at 2017-03-28T22:36
By Caroline
at 2017-04-01T05:12
at 2017-04-01T05:12
By Rae
at 2017-04-04T11:48
at 2017-04-04T11:48
By Skylar Davis
at 2017-04-07T18:24
at 2017-04-07T18:24
By Hazel
at 2017-04-11T01:00
at 2017-04-11T01:00
By Linda
at 2017-04-14T07:36
at 2017-04-14T07:36
By James
at 2017-04-17T14:13
at 2017-04-17T14:13
By Skylar Davis
at 2017-04-20T20:49
at 2017-04-20T20:49
By Elizabeth
at 2017-04-24T03:25
at 2017-04-24T03:25
By Isabella
at 2017-04-27T10:01
at 2017-04-27T10:01
By Lauren
at 2017-04-30T16:37
at 2017-04-30T16:37
By Ingrid
at 2017-05-03T23:13
at 2017-05-03T23:13
By Iris
at 2017-05-07T05:49
at 2017-05-07T05:49
By Zanna
at 2017-05-10T12:25
at 2017-05-10T12:25
By Lily
at 2017-05-13T19:01
at 2017-05-13T19:01
By Christine
at 2017-05-17T01:37
at 2017-05-17T01:37
By Poppy
at 2017-05-20T08:13
at 2017-05-20T08:13
By Hedwig
at 2017-05-23T14:49
at 2017-05-23T14:49
By Todd Johnson
at 2017-05-26T21:25
at 2017-05-26T21:25
By George
at 2017-05-30T04:01
at 2017-05-30T04:01
By Freda
at 2017-06-02T10:37
at 2017-06-02T10:37
By Kristin
at 2017-06-05T17:13
at 2017-06-05T17:13
By Frederic
at 2017-06-08T23:49
at 2017-06-08T23:49
By Franklin
at 2017-06-12T06:25
at 2017-06-12T06:25
By Frederica
at 2017-06-15T13:01
at 2017-06-15T13:01
By Rachel
at 2017-06-18T19:37
at 2017-06-18T19:37
By Ophelia
at 2017-06-22T02:14
at 2017-06-22T02:14
By Ophelia
at 2017-06-25T08:50
at 2017-06-25T08:50
By Megan
at 2017-06-28T15:26
at 2017-06-28T15:26
By Linda
at 2017-07-01T22:02
at 2017-07-01T22:02
By Emma
at 2017-07-05T04:38
at 2017-07-05T04:38
By Mary
at 2017-07-08T11:14
at 2017-07-08T11:14
Related Posts
LUNAREPIC LOW FLYKNIT 2 GS/WMNS
By Enid
at 2017-03-12T00:54
at 2017-03-12T00:54
路跑時一定要穿寄來的物資嗎
By Faithe
at 2017-03-11T19:55
at 2017-03-11T19:55
萬金石徵跑友share住宿費用
By Eartha
at 2017-03-10T22:52
at 2017-03-10T22:52
太平山馬住宿徵室友
By Damian
at 2017-03-10T22:22
at 2017-03-10T22:22
跑鞋選購問題
By Hedwig
at 2017-03-10T22:06
at 2017-03-10T22:06