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@Ontario

2012目标和计划。 读了些书和很多网友的经历，做了很多尝试，贴出来听取意见并督促自己，看是不是风大闪了舌头。

captain_mike(麦克船长HikeBikeRun)
Goal:
Swim 1500m--> 30 minutes in July 2012(baseline: Just started swimming, best so far, open water : 3hours )
Bike: can keep up LBS fast group riding in Spring 2012(80-120km, average 30+km speed)(baseline: could not keep up fast group in 2011)
Run: Half marathon pace to: 5minutes/km in May, 2012 ( baseline: 6minutes/km , 2hours 3 minutes half Marathon result from Mississauga Marathon 2011)

Phase 1: Aerobic build phase
Weekly Plan:
Swim: 3x, TI drills and short distance intervals
Bike: 3x, 2 High spin RPM(110) sessions , 1 90RPM ride. All in heart rate Zone 2
Run: 3x, 2 1hour runs. 1 2-hour run or 7 hour hiking. All in heart rate Zone 2, plus 5 minutes Zone3
Strength/VO2Max/Anaerobic training: 2 x 4 minutes Burpree with Tabata protocol(20+10 seconds). Max heart rate.

Diet: Balance. Good carb, good fat, good protein, good others

Burpree (扒皮）：

(#7083851@0)
Last Updated: 2011-11-19
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Replies, comments and Discussions:

  • 枫下沙龙 / 户外活动 / 2012目标和计划。 读了些书和很多网友的经历，做了很多尝试，贴出来听取意见并督促自己，看是不是风大闪了舌头。 -captain_mike(麦克船长HikeBikeRun); 2011-11-19 {1078} (#7083851@0)
    Goal:
    Swim 1500m--> 30 minutes in July 2012(baseline: Just started swimming, best so far, open water : 3hours )
    Bike: can keep up LBS fast group riding in Spring 2012(80-120km, average 30+km speed)(baseline: could not keep up fast group in 2011)
    Run: Half marathon pace to: 5minutes/km in May, 2012 ( baseline: 6minutes/km , 2hours 3 minutes half Marathon result from Mississauga Marathon 2011)

    Phase 1: Aerobic build phase
    Weekly Plan:
    Swim: 3x, TI drills and short distance intervals
    Bike: 3x, 2 High spin RPM(110) sessions , 1 90RPM ride. All in heart rate Zone 2
    Run: 3x, 2 1hour runs. 1 2-hour run or 7 hour hiking. All in heart rate Zone 2, plus 5 minutes Zone3
    Strength/VO2Max/Anaerobic training: 2 x 4 minutes Burpree with Tabata protocol(20+10 seconds). Max heart rate.

    Diet: Balance. Good carb, good fat, good protein, good others

    Burpree (扒皮）：

    • 只要达到其中任何一条那么2012年就是很成功的一年。 -iron(1/2 ironman); 2011-11-19 (#7083865@0)
    • 最后这个动作很有效 -nounou2009(nou); 2011-11-19 (#7083902@0)
    • 怕神马？风大还能大过舌头？ -rick007(rick); 2011-11-19 (#7084092@0)
    • 呵呵，再加个第四个目标： 手能触地。现在弯腰手能到离地面10公分位置。 -captain_mike(麦克船长HikeTriathlo); 2011-11-22 (#7091075@0)
    • 你现在在池子里1500米要游多长时间？ -iron(1/2 ironman); 2011-11-22 (#7091258@0)

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