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】![](/moin_static193/solenoid/img/up.png) : ^_^ : 赞!起的真早啊! : 不知道看到4:40是什么反应 LoL
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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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 估计小龙看了有反应,我没反应。:)
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d*********6 发帖数: 6115 | 12 5k is the answer.
【在 R*****s 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 牛X, 你的LT值太高了, 俺现在瓶颈还是在LT, 提高甚慢。。。 : : 7: : gym.
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c*******r 发帖数: 13580 | 13 answer to increasing LT?
【在 d*********6 的大作中提到】![](/moin_static193/solenoid/img/up.png) : 5k is the answer.
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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】![](/moin_static193/solenoid/img/up.png) : answer to increasing LT?
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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】![](/moin_static193/solenoid/img/up.png) : 嗯,我觉得短tempo效果就很好。
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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】![](/moin_static193/solenoid/img/up.png) : 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
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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】![](/moin_static193/solenoid/img/up.png) : 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
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