w****1
发帖数: 4931 | 1 got up early today in order to finish a tempo run before my dentist
appointment. treadmill, 0.5% incline, 4 miles warm up @ 8:34, 8:00, 7:30, 7:
13. 5 miles tempo in 32:17, avg 6:28 pace. felt a bit overheated in the gym.
went down to 6:22 pace somewhere in the middle of the run but heart rate
went pretty high, so eased back at 6:31 and finished at 6:15. didn't feel
anywhere near my lactate threshold though - I suppose it means that I need
some more VO2max sessions. 2 miles cool down. it was my |
g****l
发帖数: 644 | 2 ^_^
赞！起的真早啊！
不知道看到4:40是什么反应 LoL |
w****1
发帖数: 4931 | 3 估计小龙看了有反应，我没反应。:)
【在 g****l 的大作中提到】
: ^_^
: 赞！起的真早啊！
: 不知道看到4:40是什么反应 LoL
|
g*****r
发帖数: 4444 | |
T******y
发帖数: 798 | 5 你是俺的偶像，太牛了
7:30, 7:
gym.
rate
feel
need
comparison
【在 w****1 的大作中提到】
: got up early today in order to finish a tempo run before my dentist
: appointment. treadmill, 0.5% incline, 4 miles warm up @ 8:34, 8:00, 7:30, 7:
: 13. 5 miles tempo in 32:17, avg 6:28 pace. felt a bit overheated in the gym.
: went down to 6:22 pace somewhere in the middle of the run but heart rate
: went pretty high, so eased back at 6:31 and finished at 6:15. didn't feel
: anywhere near my lactate threshold though - I suppose it means that I need
: some more VO2max sessions. 2 miles cool down. it was my
|
b*******e
发帖数: 1150 | 6 nicely done tempo run, a good start for the new phase.
7:
gym.
【在 w****1 的大作中提到】
: got up early today in order to finish a tempo run before my dentist
: appointment. treadmill, 0.5% incline, 4 miles warm up @ 8:34, 8:00, 7:30, 7:
: 13. 5 miles tempo in 32:17, avg 6:28 pace. felt a bit overheated in the gym.
: went down to 6:22 pace somewhere in the middle of the run but heart rate
: went pretty high, so eased back at 6:31 and finished at 6:15. didn't feel
: anywhere near my lactate threshold though - I suppose it means that I need
: some more VO2max sessions. 2 miles cool down. it was my
|
w*******e
发帖数: 2651 | 7 That's a quality workout! |
b***i
发帖数: 10018 | 8 爽！向sub3迈进了
7:
gym.
【在 w****1 的大作中提到】
: got up early today in order to finish a tempo run before my dentist
: appointment. treadmill, 0.5% incline, 4 miles warm up @ 8:34, 8:00, 7:30, 7:
: 13. 5 miles tempo in 32:17, avg 6:28 pace. felt a bit overheated in the gym.
: went down to 6:22 pace somewhere in the middle of the run but heart rate
: went pretty high, so eased back at 6:31 and finished at 6:15. didn't feel
: anywhere near my lactate threshold though - I suppose it means that I need
: some more VO2max sessions. 2 miles cool down. it was my
|
R*****s
发帖数: 41236 | 9 牛X， 你的LT值太高了， 俺现在瓶颈还是在LT， 提高甚慢。。。
7:
gym.
【在 w****1 的大作中提到】
: got up early today in order to finish a tempo run before my dentist
: appointment. treadmill, 0.5% incline, 4 miles warm up @ 8:34, 8:00, 7:30, 7:
: 13. 5 miles tempo in 32:17, avg 6:28 pace. felt a bit overheated in the gym.
: went down to 6:22 pace somewhere in the middle of the run but heart rate
: went pretty high, so eased back at 6:31 and finished at 6:15. didn't feel
: anywhere near my lactate threshold though - I suppose it means that I need
: some more VO2max sessions. 2 miles cool down. it was my
|
d*********6
发帖数: 6115 | 10 好快！这训练质量太高了。
7:
gym.
【在 w****1 的大作中提到】
: got up early today in order to finish a tempo run before my dentist
: appointment. treadmill, 0.5% incline, 4 miles warm up @ 8:34, 8:00, 7:30, 7:
: 13. 5 miles tempo in 32:17, avg 6:28 pace. felt a bit overheated in the gym.
: went down to 6:22 pace somewhere in the middle of the run but heart rate
: went pretty high, so eased back at 6:31 and finished at 6:15. didn't feel
: anywhere near my lactate threshold though - I suppose it means that I need
: some more VO2max sessions. 2 miles cool down. it was my
|
|
|
d*********6
发帖数: 6115 | 11 咋突然提起了4：40？
我现在看7：00都没有反应了。昨天15mile 8：20晃悠下来了。
【在 w****1 的大作中提到】
: 估计小龙看了有反应，我没反应。:)
|
d*********6
发帖数: 6115 | 12 5k is the answer.
【在 R*****s 的大作中提到】
: 牛X， 你的LT值太高了， 俺现在瓶颈还是在LT， 提高甚慢。。。
:
: 7:
: gym.
|
c*******r
发帖数: 13580 | 13 answer to increasing LT?
【在 d*********6 的大作中提到】
: 5k is the answer.
|
d*********6
发帖数: 6115 | 14 嗯，我觉得短tempo效果就很好。
【在 c*******r 的大作中提到】
: answer to increasing LT?
|
c*******r
发帖数: 13580 | 15 I have been trying to do some intervals at 95% HR because I don't have time
to do long runs these days. Hopefully that will help
【在 d*********6 的大作中提到】
: 嗯，我觉得短tempo效果就很好。
|
d*********6
发帖数: 6115 | 16 我也曾经这样做过，连续，短休息的interval尝试来代替long run。毕竟跑起来动力大
一些，更刺激，但是效果你们也都看到了。。。哈哈
time
【在 c*******r 的大作中提到】
: I have been trying to do some intervals at 95% HR because I don't have time
: to do long runs these days. Hopefully that will help
|
c*******r
发帖数: 13580 | 17 well, I am not replacing the long runs. I am not going to run anything
longer than 6 miles in a while, I guess. And my weekly mileage is only
around 20 and will stay that way.
【在 d*********6 的大作中提到】
: 我也曾经这样做过，连续，短休息的interval尝试来代替long run。毕竟跑起来动力大
: 一些，更刺激，但是效果你们也都看到了。。。哈哈
:
: time
|
