In the first week after the National Day in 2021, running training officially enters the stage of three fast and two slow per week.
I have been running at the same intensity 5 days a week for the past two years. I have experienced the initial jogging. After having a certain endurance, I gradually increased the pace, from 7 points, 6 points to 5 points, and I saw it at the beginning of this year. After more than 4 minutes of pace, he couldn't bear to catch up and gradually ignored the original intention of healthy running.
After the hidden physical fatigue accumulated to a certain degree due to excessive running volume in April and May of this year, it finally broke out. The decline of body immunity promoted large-scale oral ulcers, and soon after three days of medical treatment That's fine, but it also prompted me to realize that excessive running is often not the fatigue that the body can perceive, and the degree of physical recovery is not perceivable by myself.
After running to lower the pace, coupled with the high temperature in summer, gradually no longer pay attention to the pace, just about 6 minutes. With the passing of the high temperature days, the maximum oxygen uptake and pace gradually increased, and the heart began to speed up the pace again. In order to make running more scientific, I thought of the three fast and two slow methods a week: 1 , 3, 5 fast running, no pace limit, the heart rate is controlled below 160; 2, 4 jog, regardless of the pace, the heart rate is controlled below 130. After a week, review the completion situation, which is also the seven points of the 3 fast and 2 slow method.
The temperature in Shanghai this week is still high, basically above 26 degrees.
Running on Monday: Average heart rate is 156, average pace is 5.19, and the body fully recovers in 53 hours.
Jogging on Tuesday : average heart rate of 124, average pace of 6.56, and complete recovery time of 47 hours.
Run on Wednesday: average heart rate 160,The average pace is 5.20, and the body's full recovery time is 76 hours.
Jogging on Thursday : average heart rate of 125, average pace of 7.01, and complete recovery time of 52 hours.
Friday run : average heart rate of 158, average pace of 5.16, full body recovery time 67 hours.
After five consecutive days, the body has no obvious fatigue, but the recovery time indicated by the sports health APP has always been in debt. Either the potential erupts, safely crosses this hurdle, and adapts; or invisibly hurts oneself again, accumulating to a certain extent, it will explode. Let's try, sober and uncompromising, is it a bit difficult
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