作者ccca (ccca)
站内Road_Running
标题Re: [问题]初学者请求建议课表
时间Thu Dec 18 07:02:09 2008
smart coach 最底下有说明
Workouts: All runs are Easy, Long, Tempo, or Speedwork
Dist: Total miles for the day
Dist/Time: 9mi @ 9:11 means "Run 9 miles at 9:11 pace."
Warm/Cool: Warmup or Cooldown. Generally 1 mile each.
However, on some days, you must run extra Warm and Cool to reach your
distance for the day.
Speedwork: "6x800@3:47 w/400 jogs" means "Run 6 repeats of 800 meters each,
with a 400-meter recovery jog after each repeat."
Rest/XT: Take a rest day, or do moderate cross-training activity.
m: Meters
mi: Miles
※ 引述《nervesoup (ppp)》之铭言：
: 抱歉，问笨问题，smart coach的格式我看不懂。
: Speedwork
: Dist: 5mi, inc
: Warm; 3x800@6:10
: w/800 jogs; Cool
: 这样代表是^^"?
用我的烂英文翻译是
今天的功课是: speed work 速度训练
距离 5 mi, 包含
暖身1 mi,
3次800米冲刺, 每次要在6:10完成
冲刺完可以用800慢跑回复体力
cooldown 1mi,
===
1mi 大约等於1609m 大约等於四圈
所以你今天的功课是5mi, 扣除前後暖身1+1mi, 中间快跑两圈慢跑两圈一共三次
刚刚好5mi.
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