韭菜是好东东啊,又好种又好吃.营养丰富,纤维含量高. 不过不要吃太多,吃太多不宜消化,而且韭菜又称"起阳草" leek is my favorite, however, it is not available in American grocery store, even farmer's market and I live far from the city which has Chinese groceries
1 Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2 Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes. Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3 Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes) Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes) Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds) Walk 200 yards (or 90 seconds) Jog 400 yards (or 3 minutes) Walk 400 yards (or three minutes)
4 Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 2-1/2 minutes) Jog 1/4 mile (or 3 minutes) Walk 1/8 mile (or 90 seconds) Jog 1/2 mile (or 5 minutes)
5 Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Brisk five-minute warmup walk, then:
Jog 3/4 mile (or 8 minutes) Walk 1/2 mile (or 5 minutes) Jog 3/4 mile (or 8 minutes) Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6 Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes) Walk 1/4 mile (or 3 minutes) Jog 3/4 mile (or 8 minutes) Walk 1/4 mile (or 3 minutes) Jog 1/2 mile (or 5 minutes) Brisk five-minute warmup walk, then:
Jog 1 mile (or 10 minutes) Walk 1/4 mile (or 3 minutes) Jog 1 mile (or 10 minutes) Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7 Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes). Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8 Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes). Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9 Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes). The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
The Conservative Couch to 5K (3mile) Program - 7Month OR the lead-up to any of the sprint programs. http://www.beginnertriathlete.com/Programs/conservative_program.htm The following tables should help you get started on a simple walk/run routine. It is VERY conservative. You only work out three times a week at 30 minutes per session. The program takes 28 weeks and is a slow, steady progression. Along with a good, healthy eating program anybody who is overweight should have no problems using this routine. You should be able to do your 5K with no walking after finishing this program provided you can maintain a 10min/mile pace. If you are slower, its ok to still do the 5K BUT walk during it. Don't push yourself. OR add another month of training at the end of this program to build up to about 40minutes by increasing your duration by no more than 10% per week. BUT If you are experiencing joint pain during this program, it might be best to start off with biking and a decent diet to lose some extra weight that could be irritating your joints. Also, see your doctor. By using this program, you accept the RESTRICTIONS AND TERMS OF US Feel free to change the days if needed to convenient you, but just remember to always have a rest day between runs - you need that rest. ***Starting on week five, you will see that you run and walk a certain number of minutes each. This means that you may run for 1 minute, walk for 5 minutes, run for another minute OR maybe save the running for the middle of your routine and walk before and after your running...anyways, you get the idea. Do whatever is comfortable to do the required minutes. However you choose to do it, you are still building up. It is sooo important to not overdo the running...and don't even think about speed. Run at a leisurely, comfortable pace. It does not matter how fast other people are running. You will also notice in the training that the last two weeks of every phase is about the same. I feel this is good as it is kind of a rest. Your not going up in running minutes but just maintaining. This will also keep you less injury-prone...you can't constantly be improving. To improve you need some rest stages where you go back down and some stages where you just maintain. Remember, rest is very important in training. Now I want you to do something...Print this routine out, put it on your refrigerator and start your first day! Some running essentials:
Get fitted for a proper running shoes at a dedicated running store FIRST!!! A lot of injuries can be avoided this way...just ask us. Avoid running on asphalt or concrete....find a good, smooth trail. A good warm-up is imperative to a safe run. A recommendation is to start with a 5min walk, 1-5minute light, slow jog, 5min walk, LIGHT, gentle stetching, 5min walk THEN start your routine. Doing this will get some blood flowing to your muscles before stretching. NEVER stretch a cold muscle. Cool-down. Very important. Cool-downs eliminates lactic acid, brings your heart-rate to normal and prevents muscle cramps. Walk for at least 5-10minutes. The more the better. Do a LIGHT, gentle stretch session after your walk, walk some more. Later that day/night, do a more intensive stretching.
Phase V Month 5 Mostly Running (Times in minutes per day) Walk/Run
Week M T W TH F S S TOTAL
1 Off 10/20 Off 10/20 Off Off 10/20 30/60
2 Off 8/22 Off 8/22 Off Off 8/22 24/66
3 Off 6/24 Off 6/24 Off Off 8/22 20/70
4 Off 6/24 Off 6/24 Off Off 6/24 18/77
Grand total: 92/268
Phase VI Month 6 Mostly Running (Times in minutes per day) Walk/Run
Week M T W TH F S S TOTAL
1 Off 6/24 Off 6/24 Off Off 6/24 18/72
2 Off 4/26 Off 4/26 Off Off 4/26 12/78
3 Off 2/28 Off 2/28 Off Off 4/26 8/82
4 Off 2/28 Off 2/28 Off Off 2/28 6/84
Grand total: 44/316
Phase VII Month 7 All Running (Times in minutes per day) Run
Week M T W TH F S S TOTAL
1 Off 20 Off 20 Off Off 20 60
2 Off 25 Off 25 Off Off 20 70
3 Off 25 Off 25 Off Off 30 80
4 Off 30 Off 30 Off Off 30 90
Grand total: 300
If you will be following the sprint programs on the site, replace phase IV with the following:
Will start some cycling to get up to 40minutes duration.
You may also start cycling earlier should you feel comfortable. Try 2-3 times/week increasing your duration or distance by no more than 10% per week after you get past 30-40minutes..
Phase VII Month 7 All Running /Cycling (Times in minutes per day) Run
Week M T W TH F S S TOTAL
1 20-Run 20-Run 20-Bike 20-Run 20-Bike Off 20-Run 60-Run
40-Bike
2 20-Bike 25-Run 25-Bike 25-Run 30-Bike Off 20-Run 70-Run
75-Bike
3 20-Bike 25-Run 30-Bike 25-Run 40-Bike Off 30-Run 80-Run
90-Bike
4 20-Bike 30-Run 25-Bike 30-Run 25-Bike Off 30-Run 90-Run
70-Bike
Grand total: 300-Run/275-Bike
YEAAAHHHH!!!! You did it! By week 25, you are a full time runner. You have now finished starting from scratch. Hey...give me an email and tell me how you did.
At this time, you are doing some good running, it would be best to start following that 10% rule strictly from here on. Also, start scheduling a 'rest' week every month where you decrease your training by 30-50%.
项目： Training run 时间： 2:30pm 路线： IM Loop 距离： 6.8km 用时： 37'56'' (5'34''/km) 鞋(累计里程)：Adidas Supernova Control (173.1 km) 体重：165磅 心律(静/均/峰)： 67/170/240 88.5%
嗯,是这样的. 做运动要拉伸大家肯定能够理解,那么什么时候拉伸呢? 一般说是在热身之后正式开练之前以及健身完毕cool down以后.因为冷的肌肉要慢慢活动一下,否则在热身以前就拉容易受伤. 而运动完以后要拉伸放松肌肉. 但是我在www.about.com上看到一篇文章 To Stretch or Not To Stretch - That is the Question! 讲如果在运动结束后马上拉伸的话,由于此时肌肉一直处于紧张状态,那么相反方向的拉伸会刺激肌肉更加紧张的收缩,因此效果适得其反.文章还讲如果要拉那么一定要等35-40分钟以后再拉. 这个文章让我很困惑,因为这是和我们平时的经验相反的,而且我一般只在跑完了以后拉,不做热身准备.那么按文章讲的我岂不是一直在无用工?而且我搞体育的朋友也是运动完了以后再拉的. 于是我上网问了问国内的高手,回答告诉我说stretch其实有两重意思,拉韧带,拉肌肉.在运动完了以后肌肉已经得到充分活动,所以此时拉是舒张韧带.高手还举了个例子:正弓步压腿的时候如果后脚跟不着地,就是拉肌肉,如果后脚跟着地,就是拉韧带.那么大概的意思就是跑前热身以后活动肌肉,跑完了舒张韧带. 我现在还不是太明白,比如将既然肌肉已经充分活动了,那韧带也差不多阿,为什么跑完了还要拉呢?而且我们自己的经验来讲不拉还不行. 大概就是这些,还望华人上的大大们传道授业解惑啊!
嗯,是这样的. 做运动要拉伸大家肯定能够理解,那么什么时候拉伸呢? 一般说是在热身之后正式开练之前以及健身完毕cool down以后.因为冷的肌肉要慢慢活动一下,否则在热身以前就拉容易受伤. 而运动完以后要拉伸放松肌肉. 但是我在www.about.com上看到一篇文章 To Stretch or Not To Stretch - That is the Question! 讲如果在运动结束后马上拉伸的话,由于此时肌肉一直处于紧张状态,那么相反方向的拉伸会刺激肌肉更加紧张的收缩,因此效果适得其反.文章还讲如果要拉那么一定要等35-40分钟以后再拉. 这个文章让我很困惑,因为这是和我们平时的经验相反的,而且我一般只在跑完了以后拉,不做热身准备.那么按文章讲的我岂不是一直在无用工?而且我搞体育的朋友也是运动完了以后再拉的. 于是我上网问了问国内的高手,回答告诉我说stretch其实有两重意思,拉韧带,拉肌肉.在运动完了以后肌肉已经得到充分活动,所以此时拉是舒张韧带.高手还举了个例子:正弓步压腿的时候如果后脚跟不着地,就是拉肌肉,如果后脚跟着地,就是拉韧带.那么大概的意思就是跑前热身以后活动肌肉,跑完了舒张韧带. 我现在还不是太明白,比如将既然肌肉已经充分活动了,那韧带也差不多阿,为什么跑完了还要拉呢?而且我们自己的经验来讲不拉还不行. 大概就是这些,还望华人上的大大们传道授业解惑啊!
好像和我小时候在队里做的差不多啊
以下是引用lurenyi在2005-10-17 20:36:00的发言：
项目： Relax jogging 时间： 7:00pm 路线： IM Loop 距离： 10km 用时： 1:02'31'' (6'15''/km) 鞋(累计里程)：Nike Air Pegasus (138.6 km) 体重：164磅 心律(静/均/峰)： 58/146/240 76%
嗯,是这样的. 做运动要拉伸大家肯定能够理解,那么什么时候拉伸呢? 一般说是在热身之后正式开练之前以及健身完毕cool down以后.因为冷的肌肉要慢慢活动一下,否则在热身以前就拉容易受伤. 而运动完以后要拉伸放松肌肉. 但是我在www.about.com上看到一篇文章 To Stretch or Not To Stretch - That is the Question! 讲如果在运动结束后马上拉伸的话,由于此时肌肉一直处于紧张状态,那么相反方向的拉伸会刺激肌肉更加紧张的收缩,因此效果适得其反.文章还讲如果要拉那么一定要等35-40分钟以后再拉. 这个文章让我很困惑,因为这是和我们平时的经验相反的,而且我一般只在跑完了以后拉,不做热身准备.那么按文章讲的我岂不是一直在无用工?而且我搞体育的朋友也是运动完了以后再拉的. 于是我上网问了问国内的高手,回答告诉我说stretch其实有两重意思,拉韧带,拉肌肉.在运动完了以后肌肉已经得到充分活动,所以此时拉是舒张韧带.高手还举了个例子:正弓步压腿的时候如果后脚跟不着地,就是拉肌肉,如果后脚跟着地,就是拉韧带.那么大概的意思就是跑前热身以后活动肌肉,跑完了舒张韧带. 我现在还不是太明白,比如将既然肌肉已经充分活动了,那韧带也差不多阿,为什么跑完了还要拉呢?而且我们自己的经验来讲不拉还不行. 大概就是这些,还望华人上的大大们传道授业解惑啊! 基本上是这个道理吧. 运动前的热身和拉伸, 主要目的是适当提高身体温度, 适当提高心率, 让关节活动起来更灵活, 以避免受伤. 所以运动前一般先jogging 5-10分钟, 把温度和心率提上去, 然后做些"动态拉伸", 可以达到提高灵活性的目的. 我知道的大约就这么多. 还是讨论吧.
项目： Training run 时间： 6:30pm 路线： IM Loop 距离： 7km 用时： 36'33'' (5'13''/km) 鞋(累计里程)：Nike Air Pegasus (145.6 km) 体重：165磅 心律(静/均/峰)： 89/161/240 84% 备注：刚上跑道那几圈真是想放弃算了，不过越往后就越容易坚持了。跑完了比跑前要轻两磅左右，加上我喝的一瓶水，那么大概我跑一次要脱水三磅。
项目： Training run 时间： 6:30pm 路线： IM Loop 距离： 7km 用时： 36'33'' (5'13''/km) 鞋(累计里程)：Nike Air Pegasus (145.6 km) 体重：165磅 心律(静/均/峰)： 89/161/240 84% 备注：刚上跑道那几圈真是想放弃算了，不过越往后就越容易坚持了。跑完了比跑前要轻两磅左右，加上我喝的一瓶水，那么大概我跑一次要脱水三磅。
1.路跑训练计划
the couch-to-5k running plan (两个月版)
the couch-to-5k running plan (七个月版)
2.饮食
煎鱼柳,又快又好(46楼)
简单容易营养丰富的smoothie
炸个南瓜饼（84楼）
[此贴子已经被oceanwhite于2005-11-7 10:05:35编辑过]
一直在coolrunning记日志，那里只需填空打勾，适合懒人。不过华人的好处是热闹，够人气。再者自己有些心得体会也希望和大家分享。爱运动的人都爱生活，交这样的朋友开心，向上。呵呵。
==========================================
项目： Relaxing jogging
时间： 2:30pm
路线： Blue Course
距离： 10km
用时： 1:14'38'' (7'28''/km)
鞋(累计里程)：Nike Air Pegasus (115.4 km)
体重：164磅
心律(静/均/峰)： 75/138/214
备注：所谓 relaxing jogging，就是只讲距离不讲时间的慢跑。我是这样做的：设定心率计的target zone在 65％-75%之间（减肥zone
跑的时候如果心跳超过75％ -->心率计报警-->降低速度-->心跳不足65%-->心率计报警－>提高速度。。。
达到这个心率很轻松，实际上就是跑跑跳跳，一点不累。
当然了，跑后拉伸是一定要的。
[此贴子已经被作者于2005-10-1 23:28:29编辑过]
我这不算是插队吧.
上来就来了个10K, 牛啊!
等帅哥的 大牛厨艺照片……
时间： 10:00am
路线： Blue Course
距离： 10km
用时： 1:09'03'' (6'54''/km)
鞋(累计里程)：Nike Air Pegasus (125.4 km)
体重：164磅
心律(静/均/峰)： 71/142/226
备注：昨天跑的太轻松了，今天稍微调高一点target zone
[此贴子已经被作者于2005-10-2 10:55:39编辑过]
占坐先……
等帅哥的 大牛厨艺照片……
照片在别人的相机里，还要麻烦海mm多等会。
164磅还要减肥?您多高啊?
5尺10寸。 周末时间多些，可以跑跑长跑，减减脂也不错啊。
路兄, 你跑步的目标是什么啊? 准备来个半马?还是什么别的?
有这个想法，不过不是终极目标。hoho
有这个想法，不过不是终极目标。hoho
那打算除了跑mileage以外怎么improve performance呢? 跑interval吗?
那打算除了跑mileage以外怎么improve performance呢? 跑interval吗?
力量训练呀。变速跑打算先等等，等积累一些里程以后再开始。
love to see your weight training blog here too.
韭菜是自己种的
add oil!!!!!
love to see your weight training blog here too.
还是帅哥继续贴吧.呵呵
我是路跑为主,力量训练为辅.平时在家自己玩玩哑铃,做做俯卧撑仰卧起作什么的.
呵呵,两个10k跑下来,今天走路pp都是紧的. 上道菜, 韭菜炒田螺.
韭菜是自己种的
你太牛了﹐居然有自留地﹐還能買到 這麼大的田螺。
你太牛了﹐居然有自留地﹐還能買到 這麼大的田螺。
韭菜是好东东啊,又好种又好吃.营养丰富,纤维含量高.
不过不要吃太多,吃太多不宜消化,而且韭菜又称"起阳草"
呵呵,两个10k跑下来,今天走路pp都是紧的. 上道菜, 韭菜炒田螺.
韭菜是自己种的
好厉害，帅哥还会种菜做饭？
韭菜是好东东啊,又好种又好吃.营养丰富,纤维含量高.
不过不要吃太多,吃太多不宜消化,而且韭菜又称"起阳草"
leek is my favorite, however, it is not available in American grocery store, even farmer's market and I live far from the city which has Chinese groceries
项目： Relaxing jogging
时间： 10:00am
路线： Blue Course
距离： 10km
用时： 1:09'03'' (6'54''/km)
鞋(累计里程)：Nike Air Pegasus (125.4 km)
体重：164磅
心律(静/均/峰)： 71/142/226
备注：昨天跑的太轻松了，今天稍微调高一点target zone
SSGG show照片吧
偶偷偷算了一下你得BMI，好健康呀，偏瘦得说
SSGG show照片吧
偶偷偷算了一下你得BMI，好健康呀，偏瘦得说
这个...
Calorie Calculator #1
Calorie Calculator #2
Calorie Calculator #3
这个...
海白定律在哪里？
三个不同的卡路里计算器
Calorie Calculator #1
Calorie Calculator #2
Calorie Calculator #3
这三个结果都不一样呀，而且差别还不算小呢，BTW，好象算出来得值都满高得说
不知道怎么搞得.
海白定律在哪里？
介个要问海白
没办法啊,明天要报告,晚上要练习.
The Couch-to-5K Running Plan
Our beginner's running schedule has helped thousands of new runners get off the couch and onto the roads, running 3 miles in just two months.
By Josh Clark
Posted Saturday, 25 October, 1997
Too many people have been turned off of running simply by trying to start off too fast. Their bodies rebel, and they wind up miserable, wondering why anyone would possibly want to do this to themselves.
You should ease into your running program gradually. In fact, the beginners' program we outline here is less of a running regimen than a walking and jogging program. The idea is to transform you from couch potato to runner, getting you running three miles (or 5K) on a regular basis in just two months.
It's easy to get impatient, and you may feel tempted to skip ahead in the program, but hold yourself back. Don't try to do more, even if you feel you can. If, on the other hand, you find the program too strenuous, just stretch it out. Don't feel pressured to continue faster than you're able. Repeat weeks if needed and move ahead only when you feel you're ready.
A few minutes each week
Each session should take about 20 or 30 minutes, three times a week. That just happens to be the same amount of moderate exercise recommended by numerous studies for optimum fitness. This program will get you fit. (Runners who do more than this amount are doing it for more than fitness, and before long you might find yourself doing the same as well).
Be sure to space out these three days throughout the week to give yourself a chance to rest and recover between efforts. And don't worry about how fast you're going. Running faster can wait until your bones are stronger and your body is fitter. For now focus on gradually increasing the time or distance you run.
Run for time, or run for distance
There are two ways to follow this program, to measure your runs by time or by distance. Either one works just as well, choose the option that seems easiest for you to keep track of. If you go with the distance option, and you are not using a track to measure the distances, just estimate. It's not important to have the distances absolutely exact.
Before setting out, make sure to precede each session with a five-minute warmup walk or jog. Be sure to stretch both before and after. Read "Stay Loose" for some suggestions.
The schedule
Bookmark this page so that you can easily return to check on your progress. You can also add daily run reminders to the Cool Running homepage. To do this, edit your start page preferences.
Week
Workout 1
Workout 2
Workout 3
1
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.
2
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
Brisk five-minute warmup walk. Then alternate 90 seconds of jogging and two minutes of walking for a total of 20 minutes.
3
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
Brisk five-minute warmup walk, then do two repetitions of the following:
Jog 200 yards (or 90 seconds)
Walk 200 yards (or 90 seconds)
Jog 400 yards (or 3 minutes)
Walk 400 yards (or three minutes)
4
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 2-1/2 minutes)
Jog 1/4 mile (or 3 minutes)
Walk 1/8 mile (or 90 seconds)
Jog 1/2 mile (or 5 minutes)
5
Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 3/4 mile (or 8 minutes)
Walk 1/2 mile (or 5 minutes)
Jog 3/4 mile (or 8 minutes)
Brisk five-minute warmup walk, then jog two miles (or 20 minutes) with no walking.
6
Brisk five-minute warmup walk, then:
Jog 1/2 mile (or 5 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 3/4 mile (or 8 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1/2 mile (or 5 minutes)
Brisk five-minute warmup walk, then:
Jog 1 mile (or 10 minutes)
Walk 1/4 mile (or 3 minutes)
Jog 1 mile (or 10 minutes)
Brisk five-minute warmup walk, then jog 2-1/4 miles (or 25 minutes) with no walking.
7
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
Brisk five-minute warmup walk, then jog 2.5 miles (or 25 minutes).
8
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
Brisk five-minute warmup walk, then jog 2.75 miles (or 28 minutes).
9
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
The final workout! Congratulations! Brisk five-minute warmup walk, then jog 3 miles (or 30 minutes).
OR the lead-up to any of the sprint programs.
http://www.beginnertriathlete.com/Programs/conservative_program.htm
The following tables should help you get started on a simple walk/run routine. It is VERY conservative. You only work out three times a week at 30 minutes per session. The program takes 28 weeks and is a slow, steady progression. Along with a good, healthy eating program anybody who is overweight should have no problems using this routine.
You should be able to do your 5K with no walking after finishing this program provided you can maintain a 10min/mile pace. If you are slower, its ok to still do the 5K BUT walk during it. Don't push yourself. OR add another month of training at the end of this program to build up to about 40minutes by increasing your duration by no more than 10% per week.
BUT If you are experiencing joint pain during this program, it might be best to start off with biking and a decent diet to lose some extra weight that could be irritating your joints. Also, see your doctor. By using this program, you accept the RESTRICTIONS AND TERMS OF US
Feel free to change the days if needed to convenient you, but just remember to always have a rest day between runs - you need that rest.
***Starting on week five, you will see that you run and walk a certain number of minutes each. This means that you may run for 1 minute, walk for 5 minutes, run for another minute OR maybe save the running for the middle of your routine and walk before and after your running...anyways, you get the idea. Do whatever is comfortable to do the required minutes. However you choose to do it, you are still building up. It is sooo important to not overdo the running...and don't even think about speed. Run at a leisurely, comfortable pace. It does not matter how fast other people are running.
You will also notice in the training that the last two weeks of every phase is about the same. I feel this is good as it is kind of a rest. Your not going up in running minutes but just maintaining. This will also keep you less injury-prone...you can't constantly be improving. To improve you need some rest stages where you go back down and some stages where you just maintain. Remember, rest is very important in training.
Now I want you to do something...Print this routine out, put it on your refrigerator and start your first day!
Some running essentials:
Get fitted for a proper running shoes at a dedicated running store FIRST!!! A lot of injuries can be avoided this way...just ask us.
Avoid running on asphalt or concrete....find a good, smooth trail.
A good warm-up is imperative to a safe run. A recommendation is to start with a 5min walk, 1-5minute light, slow jog, 5min walk, LIGHT, gentle stetching, 5min walk THEN start your routine. Doing this will get some blood flowing to your muscles before stretching. NEVER stretch a cold muscle.
Cool-down. Very important. Cool-downs eliminates lactic acid, brings your heart-rate to normal and prevents muscle cramps. Walk for at least 5-10minutes. The more the better. Do a LIGHT, gentle stretch session after your walk, walk some more. Later that day/night, do a more intensive stretching.
Phase I Warm up phase Month 1 All Walking (Times in minutes per day)
Week
M
T
W
TH
F
S
S
TOTAL
1
Off
10
Off
15
Off
10
15
50
2
Off
10
Off
15
Off
20
15
60
3
Off
15
Off
20
Off
15
20
70
4
Off
20
20
Off
20
Off
20
80
Grand total: 260
Phase II Month 2 Mostly Walking (Times in minutes per day) Walk/Run
Week
M
T
W
TH
F
S
S
TOTAL
1
Off
28/2
Off
28/2
Off
Off
28/2
84/6
2
Off
26/4
Off
26/4
Off
Off
26/4
78/12
3
Off
24/6
Off
24/6
Off
Off
26/4
74/16
4
Off
24/6
Off
24/6
Off
Off
24/6
72/18
Grand total: 308/52
Phase III Month 3 Mostly Walking (Times in minutes per day) Walk/Run
Week
M
T
W
TH
F
S
S
TOTAL
1
Off
22/8
Off
22/8
Off
Off
22/8
66/24
2
Off
20/10
Off
20/10
Off
Off
20/10
60/30
3
Off
18/12
Off
18/12
Off
Off
20/10
56/34
4
Off
18/12
Off
18/12
Off
Off
18/12
54/36
Grand total: 236/124
Phase IV Month 4 Mostly Walking (Times in minutes per day) Walk/Run
Week
M
T
W
TH
F
S
S
TOTAL
1
Off
16/14
Off
16/14
Off
Off
16/14
48/42
2
Off
14/16
Off
14/16
Off
Off
14/16
42/48
3
Off
12/18
Off
12/18
Off
Off
14/16
38/52
4
Off
12/18
Off
12/18
Off
Off
12/18
36/54
Grand total: 164/196
Phase V Month 5 Mostly Running (Times in minutes per day) Walk/Run
Week
M
T
W
TH
F
S
S
TOTAL
1
Off
10/20
Off
10/20
Off
Off
10/20
30/60
2
Off
8/22
Off
8/22
Off
Off
8/22
24/66
3
Off
6/24
Off
6/24
Off
Off
8/22
20/70
4
Off
6/24
Off
6/24
Off
Off
6/24
18/77
Grand total: 92/268
Phase VI Month 6 Mostly Running (Times in minutes per day) Walk/Run
Week
M
T
W
TH
F
S
S
TOTAL
1
Off
6/24
Off
6/24
Off
Off
6/24
18/72
2
Off
4/26
Off
4/26
Off
Off
4/26
12/78
3
Off
2/28
Off
2/28
Off
Off
4/26
8/82
4
Off
2/28
Off
2/28
Off
Off
2/28
6/84
Grand total: 44/316
Phase VII Month 7 All Running (Times in minutes per day) Run
Week
M
T
W
TH
F
S
S
TOTAL
1
Off
20
Off
20
Off
Off
20
60
2
Off
25
Off
25
Off
Off
20
70
3
Off
25
Off
25
Off
Off
30
80
4
Off
30
Off
30
Off
Off
30
90
Grand total: 300
If you will be following the sprint programs on the site, replace phase IV with the following:
Will start some cycling to get up to 40minutes duration.
You may also start cycling earlier should you feel comfortable. Try 2-3 times/week increasing your duration or distance by no more than 10% per week after you get past 30-40minutes..
Phase VII Month 7 All Running /Cycling (Times in minutes per day) Run
Week
M
T
W
TH
F
S
S
TOTAL
1
20-Run
20-Run
20-Bike
20-Run
20-Bike
Off
20-Run
60-Run
40-Bike
2
20-Bike
25-Run
25-Bike
25-Run
30-Bike
Off
20-Run
70-Run
75-Bike
3
20-Bike
25-Run
30-Bike
25-Run
40-Bike
Off
30-Run
80-Run
90-Bike
4
20-Bike
30-Run
25-Bike
30-Run
25-Bike
Off
30-Run
90-Run
70-Bike
Grand total: 300-Run/275-Bike
YEAAAHHHH!!!! You did it! By week 25, you are a full time runner. You have now finished starting from scratch. Hey...give me an email and tell me how you did.
At this time, you are doing some good running, it would be best to start following that 10% rule strictly from here on. Also, start scheduling a 'rest' week every month where you decrease your training by 30-50%.
那个照片也很好呵，不过还是要上自己的PP
看LURENYI兄的帖子，无它，唯流哈喇子尔！
当然训练计划也让人受益匪浅，什么时候我们组团去你那吃吃去。。。。。
上道BBQ烤肉，欢迎海mm归来。
[此贴子已经被作者于2005-10-6 16:54:36编辑过]
组团来吃这么有面子啊！
上道BBQ烤肉，欢迎海mm归来。
馋死俺啦
俺这就吃晚饭去
时间： 6:00pm
路线： Blue Course
距离： 6.4km
用时： 38'16'' (5'58''/km)
鞋(累计里程)：Adidas Supernova Control (166.3 km)
体重：166磅
心律(静/均/峰)： 88/159/233 82%
备注： 今天风挺大的。
[此贴子已经被作者于2005-10-6 18:05:19编辑过]
检查一下都吃了些啥？
我觉得那个233 bpm不太对啊.
hmm,不幸的是，我有心率不齐的毛病
现在每天 一个是LURENYI一个是小仙女的帖必进
检查一下都吃了些啥？
再贴一个，煎鱼柳。简单又好吃，营养也很丰富。
整个准备时间不到10分钟.早上出门前把cat fish鱼柳拿到4度冷藏室放着,晚上回来就解冻啦.
把化出来的水倒干净,平底锅倒油烧热.我喜欢先炸一点花椒和干辣椒,不喜欢的也可以省下这道工序.
把鱼柳整个放进平底锅里,两面煎黄,烹入生抽和醋,装盘起锅!
[此贴子已经被作者于2005-10-11 23:01:05编辑过]
再贴一个，煎鱼柳。简单又好吃，营养也很丰富。
天哪，比俺刚才吃的香多拉看起来
再贴一个，煎鱼柳。简单又好吃，营养也很丰富。
怒！每次都是看的到，吃不到！其他筒子应该共怒！！
早上有10分钟时间就可以喝到，我喝两杯（大概600ml）当早餐就很饱的。
smoothie的配方很多，大家可以随意组合。
图中smoothie的原料：香蕉一根，草莓半磅，芒果一个，桃或苹果一个（如果你喜欢喝有肉的）
牛奶一杯或波罗果汁一杯或酸奶一盒，自制冰块半盒（6块）
smoothie的颜色主要由你加入的果汁的颜色决定
方法：水果扒皮去核切大块，连冰块倒入blender，加入牛奶或果汁。用blender打碎，用ice crash那一挡打冰。倒出来喝。
smoothie不能放时间长，喝多少就打多少，顶多只能放冰箱一两个小时否则风味全变了。喝完了要上班没时间收拾的
话直接把blender和杯子泡水，晚上回来洗。
[此贴子已经被作者于2005-10-9 9:39:51编辑过]
筒子们不要怒，给大家分享一个简单易做营养丰富的smoothie ，大家喝了去去火
早上有10分钟时间就可以喝到，我喝两杯（大概600ml）当早餐就很饱的。
smoothie的配方很多，大家可以随意组合。
图中smoothie的原料：香蕉一根，草莓半磅，芒果一个，桃或苹果一个（如果你喜欢喝有肉的）
牛奶一杯或波罗果汁一杯或酸奶一盒，自制冰块半盒（6块）
smoothie的颜色主要由你加入的果汁的颜色决定
方法：水果扒皮去核切大块，连冰块倒入blender，加入牛奶或果汁。用blender打碎，用ice crash那一挡打冰。倒出来喝。
smoothie不能放时间长，喝多少就打多少，顶多只能放冰箱一两个小时否则风味全变了。喝完了要上班没时间收拾的
话直接把blender和杯子泡水，晚上回来洗。
这个好！看来一定要去买个搅拌机了…… 嘻嘻 谢谢分享
昨晚上看碟倒在沙发上就睡着了,早上冻醒的.然后下午跑步还在头痛.勉勉强强跑了2迈就去洗澡,结果发现我的更衣柜的锁又打不开了!!! 我愤啊,这已经是第三把锁了,才用了没几次呢!前两把是转盘锁,这把是密码式,都不经用阿.看来以后得麻烦一点用钥匙锁了.最后叫了管理员来用那种电影里常见的特别大的夹铁链的钢钳给咯嚓掉才解决.害的我洗澡的时候提心吊胆,我的衣服钱包和车钥匙都在柜子里呐.
smoothie 看起来太诱人了~ 路人乙好贤惠，哪位MM找了你就享福了
超强!!!!!!!!!!!!
超强!!!!!!!!!!!!
NOD NOD
MITGIRL MM快点拉 LURENYI 兄 入伙吧 肯定拿很多奖励
贴个麻辣肚丝,这个菜比较复杂,适合周末做,我就不上菜谱了.
斑斑啊，我这能不能算参加活动啊？
算, 当然算拉.
时间： 2:30pm
路线： IM Loop
距离： 6.8km
用时： 37'56'' (5'34''/km)
鞋(累计里程)：Adidas Supernova Control (173.1 km)
体重：165磅
心律(静/均/峰)： 67/170/240 88.5%
时间： 4:30pm
路线： IM Loop
距离： 7km
用时： 36'49'' (5'15''/km)
鞋(累计里程)：Adidas Supernova Control (180.1 km)
体重：164磅
心律(静/均/峰)： 74/170/240 88.5%
备注：前1公里4'55'' 前4公里20'55'' 加强前半程对成绩的提高很见效。
打算保持7公里的训练量，希望在年底以前可以把成绩压缩到36分钟以内
并且平均心率降到160（83％）在这个基础上再加量到8公里，明年春天争取
参加一次路赛。
安全第一。
项目： Training run
时间： 4:30pm
路线： IM Loop
距离： 7km
用时： 36'49'' (5'15''/km)
鞋(累计里程)：Adidas Supernova Control (180.1 km)
体重：164磅
心律(静/均/峰)： 74/170/240 88.5%
备注：前1公里4'55'' 前4公里20'55'' 加强前半程对成绩的提高很见效。
打算保持7公里的训练量，希望在年底以前可以把成绩压缩到36分钟以内
并且平均心率降到160（83％）在这个基础上再加量到8公里，明年春天争取
参加一次路赛。
您 太牛了吧！
支持定期做医检！
项目： Training run
时间： 4:30pm
路线： IM Loop
距离： 7km
用时： 36'49'' (5'15''/km)
鞋(累计里程)：Adidas Supernova Control (180.1 km)
体重：164磅
心律(静/均/峰)： 74/170/240 88.5%
备注：前1公里4'55'' 前4公里20'55'' 加强前半程对成绩的提高很见效。
打算保持7公里的训练量，希望在年底以前可以把成绩压缩到36分钟以内
并且平均心率降到160（83％）在这个基础上再加量到8公里，明年春天争取
参加一次路赛。
三思. 你的MPW增加的太快了, 身体需要时间来适应. 象你这样心率有问题的, 应该谨慎. 健康更重要.
我也曾经有过类似你的想法. 去看看一些路赛的成绩吧. 慢慢来, 不要过急.
我会尽早预约一次体检，和医生好好谈谈看。
其实大家都应该做做体检。
路人乙的运动量实在是牛啊，不过你的菜对偶更有吸引力
紫鱼mm也来捧场了哈。
说来惭愧啊，等年底总结的时候我把我第一次跑的记录拿出来，不知多少人要笑死。
昨天没做饭，吃了半只烧鸡当晚饭。今天就贴个清淡一点的煮毛豆吧。
对了，帅哥，那天说的 跑前拉肌肉，跑后拉韧带是怎么回事？
海mm问到点子上了.这个跑前跑后拉伸的问题也一直让我很疑惑,回头慢慢讲.
是蒜.
海mm问到点子上了.这个跑前跑后拉伸的问题也一直让我很疑惑,回头慢慢讲.
坐下来等， 准备好好听
做运动要拉伸大家肯定能够理解,那么什么时候拉伸呢? 一般说是在热身之后正式开练之前以及健身完毕cool down以后.因为冷的肌肉要慢慢活动一下,否则在热身以前就拉容易受伤. 而运动完以后要拉伸放松肌肉.
但是我在www.about.com上看到一篇文章
To Stretch or Not To Stretch - That is the Question!
讲如果在运动结束后马上拉伸的话,由于此时肌肉一直处于紧张状态,那么相反方向的拉伸会刺激肌肉更加紧张的收缩,因此效果适得其反.文章还讲如果要拉那么一定要等35-40分钟以后再拉. 这个文章让我很困惑,因为这是和我们平时的经验相反的,而且我一般只在跑完了以后拉,不做热身准备.那么按文章讲的我岂不是一直在无用工?而且我搞体育的朋友也是运动完了以后再拉的. 于是我上网问了问国内的高手,回答告诉我说stretch其实有两重意思,拉韧带,拉肌肉.在运动完了以后肌肉已经得到充分活动,所以此时拉是舒张韧带.高手还举了个例子:正弓步压腿的时候如果后脚跟不着地,就是拉肌肉,如果后脚跟着地,就是拉韧带.那么大概的意思就是跑前热身以后活动肌肉,跑完了舒张韧带. 我现在还不是太明白,比如将既然肌肉已经充分活动了,那韧带也差不多阿,为什么跑完了还要拉呢?而且我们自己的经验来讲不拉还不行.
大概就是这些,还望华人上的大大们传道授业解惑啊!
时间： 7:00pm
路线： IM Loop
距离： 10km
用时： 1:02'31'' (6'15''/km)
鞋(累计里程)：Nike Air Pegasus (138.6 km)
体重：164磅
心律(静/均/峰)： 58/146/240 76%
嗯,是这样的.
做运动要拉伸大家肯定能够理解,那么什么时候拉伸呢? 一般说是在热身之后正式开练之前以及健身完毕cool down以后.因为冷的肌肉要慢慢活动一下,否则在热身以前就拉容易受伤. 而运动完以后要拉伸放松肌肉.
但是我在www.about.com上看到一篇文章
To Stretch or Not To Stretch - That is the Question!
讲如果在运动结束后马上拉伸的话,由于此时肌肉一直处于紧张状态,那么相反方向的拉伸会刺激肌肉更加紧张的收缩,因此效果适得其反.文章还讲如果要拉那么一定要等35-40分钟以后再拉. 这个文章让我很困惑,因为这是和我们平时的经验相反的,而且我一般只在跑完了以后拉,不做热身准备.那么按文章讲的我岂不是一直在无用工?而且我搞体育的朋友也是运动完了以后再拉的. 于是我上网问了问国内的高手,回答告诉我说stretch其实有两重意思,拉韧带,拉肌肉.在运动完了以后肌肉已经得到充分活动,所以此时拉是舒张韧带.高手还举了个例子:正弓步压腿的时候如果后脚跟不着地,就是拉肌肉,如果后脚跟着地,就是拉韧带.那么大概的意思就是跑前热身以后活动肌肉,跑完了舒张韧带. 我现在还不是太明白,比如将既然肌肉已经充分活动了,那韧带也差不多阿,为什么跑完了还要拉呢?而且我们自己的经验来讲不拉还不行.
大概就是这些,还望华人上的大大们传道授业解惑啊!
好像和我小时候在队里做的差不多啊
以下是引用lurenyi在2005-10-17 20:36:00的发言：
项目： Relax jogging
时间： 7:00pm
路线： IM Loop
距离： 10km
用时： 1:02'31'' (6'15''/km)
鞋(累计里程)：Nike Air Pegasus (138.6 km)
体重：164磅
心律(静/均/峰)： 58/146/240 76%
还是你牛，每次都上１０ＫＭ，对了帅哥，既然你也跑，帮健身版众美女一个忙吧。
每天都检测一下小腿尺寸 好么？ 嘻嘻
[此贴子已经被作者于2005-10-17 20:39:02编辑过]
小小的自我表扬一下:总里程过400km了.
西人超市里现在到处都是做南瓜派的罐装南瓜泥，买回一些来。
白糖用少量的水化开，倒进南瓜泥，再加糯米粉揉面团。
糯米粉边加边揉，一直揉到整个面团不沾锅不沾手两面光。
爱吃甜的筒子们可以尝尝味道，不够就加点糖继续揉，南瓜泥是熟的能直接吃。
把面团掰剂子，压扁成大概5厘米直径，中心1厘米厚的面饼。最好两边沾上芝麻，香！
如果在剂子里包入汤圆馅，那就更棒了
油烧热了把面饼放进去炸。面饼先会沉底，炸一会就浮上来。翻面炸至金黄色就可以。
不好说要多久，各家的灶，各家的面团都不一样。判断炸好了没有可以切开一个看看，
内外颜色一致说明炸好，如果芯子还是面团的颜色就要多炸一会。
盘子垫几张paper towel，把多余的油吸掉。可惜，芝麻用完了。
[此贴子已经被作者于2005-10-20 9:28:13编辑过]
韧带跟肌肉是两吗事吧？肌肉在运动中活动开了，但韧带可不一定。比如一个长跑运动员不一定有很好的柔韧性。
那个拉韧带是不是为了防止肌肉收缩，张在一起？
嗯,是这样的.
做运动要拉伸大家肯定能够理解,那么什么时候拉伸呢? 一般说是在热身之后正式开练之前以及健身完毕cool down以后.因为冷的肌肉要慢慢活动一下,否则在热身以前就拉容易受伤. 而运动完以后要拉伸放松肌肉.
但是我在www.about.com上看到一篇文章
To Stretch or Not To Stretch - That is the Question!
讲如果在运动结束后马上拉伸的话,由于此时肌肉一直处于紧张状态,那么相反方向的拉伸会刺激肌肉更加紧张的收缩,因此效果适得其反.文章还讲如果要拉那么一定要等35-40分钟以后再拉. 这个文章让我很困惑,因为这是和我们平时的经验相反的,而且我一般只在跑完了以后拉,不做热身准备.那么按文章讲的我岂不是一直在无用工?而且我搞体育的朋友也是运动完了以后再拉的. 于是我上网问了问国内的高手,回答告诉我说stretch其实有两重意思,拉韧带,拉肌肉.在运动完了以后肌肉已经得到充分活动,所以此时拉是舒张韧带.高手还举了个例子:正弓步压腿的时候如果后脚跟不着地,就是拉肌肉,如果后脚跟着地,就是拉韧带.那么大概的意思就是跑前热身以后活动肌肉,跑完了舒张韧带. 我现在还不是太明白,比如将既然肌肉已经充分活动了,那韧带也差不多阿,为什么跑完了还要拉呢?而且我们自己的经验来讲不拉还不行.
大概就是这些,还望华人上的大大们传道授业解惑啊!
基本上是这个道理吧. 运动前的热身和拉伸, 主要目的是适当提高身体温度, 适当提高心率, 让关节活动起来更灵活, 以避免受伤. 所以运动前一般先jogging 5-10分钟, 把温度和心率提上去, 然后做些"动态拉伸", 可以达到提高灵活性的目的.
我知道的大约就这么多. 还是讨论吧.
拿你的小腿过来,我保证天天量不落下.
小小的自我表扬一下:总里程过400km了.
How long have you been running?
那个南瓜并很诱人啊，能告诉我怎么作的吗？
现在到处都是南瓜，炸个南瓜饼吧。
西人超市里现在到处都是做南瓜派的罐装南瓜泥，买回一些来。
白糖用少量的水化开，倒进南瓜泥，再加糯米粉揉面团。
糯米粉边加边揉，一直揉到整个面团不沾锅不沾手两面光。
爱吃甜的筒子们可以尝尝味道，不够就加点糖继续揉，南瓜泥是熟的能直接吃。
把面团掰剂子，压扁成大概5厘米直径，中心1厘米厚的面饼。最好两边沾上芝麻，香！
油烧热了把面饼放进去炸。面饼先会沉底，炸一会就浮上来。翻面炸至金黄色就可以。
不好说要多久，各家的灶，各家的面团都不一样。判断炸好了没有可以切开一个看看，
内外颜色一致说明炸好，如果芯子还是面团的颜色就要多炸一会。
盘子垫几张paper towel，把多余的油吸掉。可惜，芝麻用完了。
俺就喜欢吃甜的，油渣的，
时间： 6:30pm
路线： IM Loop
距离： 7km
用时： 36'33'' (5'13''/km)
鞋(累计里程)：Nike Air Pegasus (145.6 km)
体重：165磅
心律(静/均/峰)： 89/161/240 84%
备注：刚上跑道那几圈真是想放弃算了，不过越往后就越容易坚持了。跑完了比跑前要轻两磅左右，加上我喝的一瓶水，那么大概我跑一次要脱水三磅。
俺就喜欢吃甜的，油渣的，
我也喜欢油炸的东西，但是怕热量高，不敢怎么吃
小莎MM做完了，上个PP吧，让我也饱饱眼福，再决定做。爱吃南瓜饼
谢谢路人乙帅哥的详细指点
忘了说了，如果在南瓜饼里包上点奶黄馅或者豆沙馅那就更棒了！
项目： Training run
时间： 6:30pm
路线： IM Loop
距离： 7km
用时： 36'33'' (5'13''/km)
鞋(累计里程)：Nike Air Pegasus (145.6 km)
体重：165磅
心律(静/均/峰)： 89/161/240 84%
备注：刚上跑道那几圈真是想放弃算了，不过越往后就越容易坚持了。跑完了比跑前要轻两磅左右，加上我喝的一瓶水，那么大概我跑一次要脱水三磅。
换算成mile的pace是8'20", 还不错了. 帅哥要是能多做些interval的话, 速度的提高就会更明显了.
BTW, 我总觉得你的HRM的最高心率有问题. 240不可能地.
lurenyi真是做大贡献了
换算成mile的pace是8'20", 还不错了. 帅哥要是能多做些interval的话, 速度的提高就会更明显了.
BTW, 我总觉得你的HRM的最高心率有问题. 240不可能地.
这个240是心率计的上限。我自己的解释是一方面本身窦性心率不齐有影响，；另一方面由于心率计从胸带接收信号，所以环境中的电磁场也会影响。
西湖牛肉羹