It is always good to be back on track! I missed UM Arena so so much!
AM: A moderate effort session at the stairs with 7.8kg of @lilamovetech LiLA Exogen
PM: 5000M Steady State Run + Progressive towards the last stretch, Rest 5 min + 1000m All Out
5000M Splits: 83.2 | 87.0 | 87.7 | 86.4 | 86.9 | 87.4 | 87.1 | 87.3 | 85.5 | 87.6 | 86.7 | 83.6 | 39.6 (200m)
Duration: 17:55.9 minutes (3:35 min/km)
Average Power: 371 Watts
1000M Splits: 1:46.5 (600m) | 1:09.0 (400m)
Duration: 2:55.6 minutes
Average Power: 400 Watts
It was a challenging session as you doing it all on your own. While doing the 5000m, I had a side stitch at about 600m. I mentally tune my mind by focusing on running smooth and in control, started to reduce my vision by 50% and visualizing a fast, in control running motion. With that, I step into the zone and begin to enjoy the run. Though I still felt the side stitch but it wasn't going to affect me.
I started to push a little bit more from the last two laps and gradually gear up and finish strong.
After that, I took a 5 minute break and decided to go for a 1000m All Out Run.
Started off strong but I knew I was on 5th out of a total of 6 gear speed. It was hard and I fully understand that feeling as I crossed the 400m mark.
I continue to cruise and dig deep, to hold the same pace up to the last 400m and switch the gear up to the final gear.
It was great at first, manage to push the pace even faster but started to struggle a little when I reached the final 300m.
I felt the legs were getting heavier, and I knew that it was all on the mind. So I dig even deeper and push through it, command my mind to generate more signal and a much stronger connectivity to both my legs, swing both my arms even faster and stronger to grind and push the final home stretch. Super glad to complete the 1000m in 2:55.6 minutes in the end!
A Strong Day!
#SohTheSpeedster
#MasTowerRunner #LoneRanger #SuperbWeather #GoodDay #Running #Track #LongDistanceRunning #RoadToSub16 #5000M #RoadToSub245 #1000M @ Stadium Arena, University Malaya
同時也有1部Youtube影片,追蹤數超過10萬的網紅Nguyễn Hồ Gia Bảo,也在其Youtube影片中提到,S1000RR Vs Ducati V4S Vs Suzuki GSX1000R 2017 Tại Đại Lộ Đông Vui Maxspeed 304 Km/h 1000m (Bảo Hello TBK Team 0909774482)...
「1000m km」的推薦目錄:
- 關於1000m km 在 Soh Wai Ching - Athlete Facebook 的精選貼文
- 關於1000m km 在 雷理莎 Lisa Ries Facebook 的最佳貼文
- 關於1000m km 在 張嘉哲Chia-Che Chang Facebook 的最佳貼文
- 關於1000m km 在 Nguyễn Hồ Gia Bảo Youtube 的最讚貼文
- 關於1000m km 在 1 km^2=100 ហិចតា ព្រោះ 1 km^2=1km×1km=1000m×1000 ... 的評價
- 關於1000m km 在 KILLER Kilometer, 1,000m vs Subscribers! #NSTC - YouTube 的評價
- 關於1000m km 在 Is 0.1 km equals to 100.0 m (in context to significant figures)? 的評價
1000m km 在 雷理莎 Lisa Ries Facebook 的最佳貼文
回高雄回歸訓練
看到夥伴們:「好久不見」
(也才一個禮拜但感覺好久沒互相廝殺😂)
在昨天的5km,4km,3km,2km,1km後
今天做馬克操覺得身體有點僵硬
柯教練:「今天很快,1km x8趟就好」
:「秒速呢?」我吞了口水
前兩趟用3:2X/km熱開
後6趟壓進3:1X/km
最後一趟,雖然呼吸很辛苦
但心裡想著:這比大迫傑的馬配還慢😂
一直到最後都用馬拉松的姿勢在跑
最後一趟,3:08/km
1000m間歇的最快訓練配速,達成!
(終於跑進3:10內了🥺期待往3分內前進)
:「辛苦了」跟夥伴們擊掌
謝謝夥伴們,謝謝柯教練
先把速度底跟跑姿打好
之後再把自己的弱項(心肺)拉起來
最近有感覺夢想越來越近了
加油!加滿!
1000m km 在 張嘉哲Chia-Che Chang Facebook 的最佳貼文
去年七月到飛騨高山高原兩週移地訓練,在高原訓練基地的官網上看到短期高原訓練效果的文章,裡面指出短期2~3晚的高原訓練後的賽事也會有「良い成果」,而順天堂大學在海拔2000m訓練5~6天,賽前2~4天下山調整也取得不錯成果。
因為過去都是看3~4週的高原訓練文獻,對於短期效果相當好奇,所以藉由78月移地訓練前的空檔嘗試一下短期阿里山高地訓練(台灣沒有高原,所以稱高地訓練),也趁這次機會跑看看山友們傳說中幼幼班 #特富野古道。
6/09日 陰☁️
貓空 國手之道 預計25km,實際完成20km 1:18:15,下午搭高鐵前往嘉義,再租車上 阿里山青山別館(感謝 跑者肌地 Runner Sports Training 贊助住宿費8000元,實際住宿7400元,剩600元直接當油錢),抵達後鹿肉火鍋高強肚訓練。
6/10一 雨🌧️
早上跑上祝山觀日平台,結果陰天沒日出,11km jog 跑了85分鐘,平地平常只要55分鐘完成。
下午特富野古道試跑(自忠入口進),前3.5km鐵道路線土路平緩好跑,而後段都是階梯。10公里花了105分鐘,晚上股四頭肌、右邊臀中肌肌肉疼痛,下坡與階梯突然增加太多導致。
6/11二 雨🌧️
上午在阿里山公路台18線91公里處到92公里處,執行1000x6 p3:10/km r3’。道路平緩,間歇強度可以維持,因為是海拔2200公尺,高地低氧訓練乳酸堆積更快、最大攝氧量降低,所以強度加十秒,休息時間增加一倍。
實際完成:3:09、3:11、3:09、3:07、3:13、3:06。
下午塔塔加遊客中心喝阿里山咖啡,結果每個月第二週的星期二休館QQ
6/12 三 雨🌧️
鹿林古道試跑,山友們認證的一顆星初級步道,誰說很平?我QQ,無法跑起來,9.4km走走跑跑花了115分鐘,第一次慢跑的時候吃能量包就獻給麟趾山了(海拔2854公尺)。
下午 返回台北。
6/13 四 雨🌧️
上午 真男人文創商行 出貨,下午天母古道2.7km x5趟,57分鐘。
6/14 上午簽約文件處理,下午5000m test , 鄧新詮 Lao Deng official 領跑1000m 休1000m 總共三次,感謝老鄧領跑。
實際完成:15分05秒。
過去幾年六月都會與北市大中長跑測驗5000m,平均在15:45+-5秒,以同時間點來看15分05秒算是不錯的測驗結果,但還是跑輸日本女子紀錄 14分53秒(福士加代子),我切🐔🐔。
結論:本次四天三夜的高地訓練,下山後測驗感受是大腿股四頭肌抗乳酸能力變好,但也有可能是上下坡突然增加導致平路的反差感。
因為5000m約85%有氧、15%無氧,2000m後呼吸開始急促,3000m後有掉速現象,但不是因為腿部無法跑起來,而是因呼吸急促困難。
個人總結:耐力、抗乳酸能力自覺變好,但無氧能力需待加強,總共花了18000元,算是值得。 特此感謝 @MarathonPT馬拉松治療師 林世奇老師的神經鬆動術神奇手法!
更多相關資訊請點👉🏻 #高地訓練 #高原訓練 #西北民族大學移地訓練 #飛騨高原
1000m km 在 Nguyễn Hồ Gia Bảo Youtube 的最讚貼文
S1000RR Vs Ducati V4S Vs Suzuki GSX1000R 2017 Tại Đại Lộ Đông Vui Maxspeed 304 Km/h 1000m (Bảo Hello TBK Team 0909774482)
![post-title](https://i.ytimg.com/vi/mzGI5nEhbfY/hqdefault.jpg)
1000m km 在 KILLER Kilometer, 1,000m vs Subscribers! #NSTC - YouTube 的推薦與評價
![影片讀取中](/images/youtube.png)
Do you run it like a long 800m? Or like a short mile? Gotta love the 1K!! Next week is shot put and the week after that is the mile. ... <看更多>
1000m km 在 Is 0.1 km equals to 100.0 m (in context to significant figures)? 的推薦與評價
1 km is 1000m, so 100 000 cm, therefore you'll get 0.1km = 10 000cm. Both 0.1km and 10 000cm have the same number of significant digits. ... <看更多>
1000m km 在 1 km^2=100 ហិចតា ព្រោះ 1 km^2=1km×1km=1000m×1000 ... 的推薦與評價
សូមជួយផ្តល់ចម្លើយ។ 1 km^2=100 ហិចតា ព្រោះ 1 km^2=1km×1km=1000m×1000 m=1 000000m^2 និង ដោយ ... ... <看更多>