1, preheating

First, I jog 10 minutes to warm up, and the target heart rate interval is 132- 137. I ran 1.7 1 km, with an average pace of 5: 52 min/km, an average heart rate of 135 and a maximum heart rate of 142. This warm-up, I successfully ran into the warm-up heart rate interval, and the highest heart rate was well controlled.

2. Formal training

When the heart rate dropped to 100, I started formal training. The target heart rate range is 142- 147. I ran a total of 10 km, which took 60 minutes 12 seconds. The average pace is 6 minutes 0 1 s and the average heart rate 145. The specific data are as follows:

At 1 km, the average pace is 5:28 min/km, and the average heart rate is 138.

In the second kilometer, the average pace is 5: 57 min/km and the average heart rate is 143.

In the third kilometer, the average pace is 5: 55 minutes/km, and the average heart rate is 144.

At the fourth kilometer, the average pace is 5:5 1 min/km, and the average heart rate is 146.

In the fifth kilometer, the average pace is 5: 59 min/km, and the average heart rate is 146.

The sixth kilometer, the average pace is 6: 04 min/km, and the average heart rate is 147.

At the seventh kilometer, the average pace was 6:08 minutes/km, and the average heart rate was 146.

At the eighth kilometer, the average pace is 6: 1 1 min/km, and the average heart rate 147.

At the ninth kilometer, the average pace is 6: 14 minutes/km, and the average heart rate is 149.

At10km, the average pace is 6: 23min/km and the average heart rate is 148.

3. Summary

The average pace of this training is 6:0 1 min/km, which is 5 seconds faster than the aerobic pace of the last training. The training result is a little higher than last time. I ran 6 points in the first 5 kilometers, and the pace of the other 6-9 kilometers was ok. 10 km is a bit slow. Generally speaking, the slowdown is still serious.

In this training, the average pace of 1 km is 5: 28 min/km, the average pace of1km is 6: 23 min/km, and the descending speed difference is 55 seconds. The descending speed of this training is greater than the last one 13 seconds. I still ran at the lower limit of the aerobic interval in the first three kilometers, and today's decline rate is still very large. I ran the lower limit of aerobic heart rate in the first 3 kilometers. 1 km and 2 km have a difference of 5 points, and the speed drops for 29 seconds. 1 km is still a little fast. In fact, 1 km has run six delivery speeds. A drop speed difference greater than 35 is a sign of poor endurance, while my drop speed difference reaches 55, which makes me feel ashamed to think about it. Before, I didn't realize the importance of speed difference.

The average heart rate 145 and the maximum heart rate 154 in this training. The average heart rate is a little lower than last time, and the highest heart rate is the same as last time. In this training, the heart rate was controlled stably, and the first 8 kilometers did not exceed 147, while the last two kilometers were 149 and 148, both exceeding 147. However, this training is a bit conservative, and the difference between the average heart rate and the upper limit of aerobic heart rate is 2 points. In other words, my training has improved by 2 points, and I should encounter 6 points.

The recovery rate of heart rate in this training is147-127/10 = 2. The heart rate recovery rate was 2. The recovery rate of this training is the same as last time, and it is still very low. Several important factors affecting the recovery speed are sleep quality, stress and improper diet. For me, it is mainly because of the first two factors, but the quality of sleep has improved recently. There is a lot of pressure at work. After all, there is a lot of pressure to pay off the mortgage, rent and expenses every month. So, be patient.