本周跑量</SPAN>32</SPAN>公里</SPAN>: </SPAN>
周二</SPAN> </SPAN> 10</SPAN>公里放松跑</SPAN>,</SPAN> 步速</SPAN>:5</SPAN>′</SPAN>50</SPAN>″</SPAN>;</SPAN>
周四</SPAN> </SPAN> 2</SPAN>公里热身</SPAN>+ 1</SPAN>英里</SPAN>*4</SPAN>间歇跑</SPAN>;</SPAN>
周日</SPAN> </SPAN> 12</SPAN>公里放松跑</SPAN> 1</SPAN></SPAN>°</SPAN>08</SPAN>′</SPAN>44</SPAN>″，步速</SPAN>:5</SPAN>′</SPAN>44</SPAN>″。</SPAN>
按照计划本周日要参加俱乐部的</SPAN>15</SPAN>公里公路比赛，也是圣诞期间的活动之一，所以在周四强度较大的间歇跑后（感觉比较累），周五就没有动，这周就是跑三歇四啦。到了周六时接到通知要注射</SPAN>HIN1</SPAN>的疫苗，打完针医生叮嘱要避免做剧烈运动，权衡好久只好心有不甘地放弃了周日的比赛，改成</SPAN>12</SPAN>公里的放松跑吧。连续两周的跑量不到</SPAN>40</SPAN>公里，全当调整休息，让膝盖也歇歇。</SPAN>
周四的间歇跑数据如下：</SPAN>
</SPAN>
</SPAN>
计划跑一英里步速在</SPAN>5</SPAN>分到</SPAN>5</SPAN>分</SPAN>10</SPAN>秒之间</SPAN>,</SPAN>间歇时间</SPAN>2</SPAN>分钟</SPAN>,</SPAN>实际跑下来三个一英里的步速都在</SPAN>5</SPAN>分钟之内</SPAN>,</SPAN>最大心率到了</SPAN>171</SPAN>次</SPAN>,</SPAN> 跑后洗完澡自身的感受也是比较累，疲劳感似乎超过</SPAN>20</SPAN>公里的</SPAN>LSD</SPAN>。</SPAN>
下周需要调整的是步速，争取不要超过</SPAN>5</SPAN>分，另外间歇时间调整到</SPAN>90</SPAN>秒，两分钟的慢跑间歇后，心率已下降到了</SPAN>100</SPAN>左右。</SPAN>
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