半馬訓練.. - 路跑 Road Running
By Olivia
at 2017-01-31T09:19
at 2017-01-31T09:19
Table of Contents
179/73 年齡36 体脂17-18
復跑約3個月 最近二筆數據
5.13km: 28:44 均速5:36 步頻:170
15.11km:1:35:34 均速6.19 步頻:166
平常大概隨性8-10k..速度和和15k差不多..月跑150上下.平均心率約150 靜止心率60
15k那次只是溫度低又沒風..所以就加跑了一下..沒有一開始就打定練LSD
隔天無傷無痛..反倒刻意測5k那次讓我休了二天QQ..
核心只有在練棒式 極限大約2:30
鞋底http://imgur.com/a/DvkBk
(我知道該換了!最近會購一雙新的)
想請問幾個問題
1.步頻該如阿訓練?我從以前步頻就很低..
想提高速度的話從步頻下手會較有效率嗎?還是不用管.跑就對了..
2.若以3個月半馬2小時為目標..有機會嘛.菜單又該如何?
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Tags:
路跑
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