Facebook image

1. Tổng Quan Buổi Chạy
   • Khoảng cách: 21.11 km
   • Thời gian chạy: 2:25:54
   • Pace trung bình: 6:55/km
   • Nhịp tim 💗 trung bình: 123 bpm
   • Calo tiêu hao: 1,314 kcal
   • Chênh lệch độ cao: 43 m
   • Thiết bị ghi nhận: Garmin Forerunner 55
2. Phân Tích Nhịp Chạy (Splits)
   • Những km đầu với pace dao động 6:37 – 6:48/km.
   • Km thứ 5 có pace chậm hẳn (11:44/km), do dừng nghỉ, nạp nước 💧
   • Sau km 6, pace quay lại 6:10 – 6:48/km.
   • Km 20 có pace 7:54/km, có thể do tốc độ do mệt 😪 dần về cuối.
   • Tốc độ nhanh nhất: 5:37/km ở đoạn cuối nước rút.
3. Nhịp Tim & Cadence
   • Nhịp tim 💓 trung bình: 123 bpm, rất tối ưu cho một buổi chạy nhẹ, giúp cơ thể không bị quá tải.
   • Nhịp tim 💗 tối đa: 159 bpm, do nước rút hoặc đoạn dốc lên ⬆️ cầu.
   • Cadence trung bình: 166 spm, phù hợp với chạy đường dài.
   • Cadence tối đa: 190 spm, ở những đoạn tăng tốc
4. Đánh Giá Hiệu Suất
   • Đây là một buổi chạy 🏃 bền rất ổn định, kiểm soát nhịp tim tốt.
   • Nhịp chạy có phần chậm lại ở km 5 và km 20, do lý do khách quan (dừng uống nước, điều chỉnh nhịp thở, tắc đường).
   • Thời gian hoàn thành hợp lý cho một buổi chạy nhẹ, giúp tăng sức bền mà không gây kiệt sức.😥
   • Tỷ lệ nhịp tim / pace tối ưu, Khoa sẽ tiếp tục duy trì phong độ này 👋 để chuẩn bị cho các buổi chạy 🏃 dài hơn.
   
5. Analysis of Run Day 44 – 11/03/2025: 21K Around Cần Thơ 🏃‍♂️
   
   
   1. Overview of the Run
   • Distance: 21.11 km
   • Moving Time: 2:25:54
   • Average Pace: 6:55/km
   • Average Heart Rate: 123 bpm
   • Calories Burned: 1,314 kcal
   • Elevation Gain: 43 m
   • Tracking Device: Garmin Forerunner 55
   
   
   2. Pace Analysis (Splits)
   • Looking at the split pace, there is good consistency in the early kilometers, ranging between 6:37 – 6:48/km.
   • Kilometer 5 had a significantly slower pace (11:44/km), likely due to a stop for hydration, rest, or obstacles.
   • After km 6, the pace returned to 6:10 – 6:48/km, showing good recovery ability.
   • Kilometer 20 had a slower pace (7:54/km), possibly due to fatigue or slowing down to control heart rate.
   • Fastest split: 5:37/km towards the end, indicating strong finishing speed.
   
   
   3. Heart Rate & Cadence
   • Average Heart Rate: 123 bpm, optimal for an easy run, keeping the body from overexertion.
   • Maximum Heart Rate: 159 bpm, likely due to a sprint finish or an elevation gain.
   • Average Cadence: 166 spm, suitable for long-distance running.
   • Maximum Cadence: 190 spm, indicating bursts of acceleration.
   
   
   4. Performance Evaluation
   • This was a very steady endurance run with well-controlled heart rate.
   • There was a noticeable slowdown at km 5 and km 20, possibly due to hydration breaks or external factors.
   • Completion time is reasonable for a light long run, helping to build endurance without causing exhaustion.
   • The heart rate-to-pace ratio is optimal, suggesting good conditioning for longer runs.
   
   
   5. Improvement Suggestions
   • Maintain a steady pace toward the end to avoid a drop in speed.
   • If stopping at km 5 was necessary, consider slow jogging instead of a full stop to maintain momentum.
   • Monitor hydration levels to prevent pace drops in the later stages.
   
   
   Conclusion: This was a successful 21K endurance run with a well-managed pace and heart rate. Maintaining this performance can lead to a sub-2:20 or even a sub-2:15 half marathon in the future! 🚀
6. 🔥 What Should I Drink After Running 21K? 🚀
   Today, I burned 1,300 calories after running 21.1km 🏃‍♂️💨. My friend reminded me that I definitely need a big meal 🥘 to refuel! 😆
   Now the big question 🙋 is: What should I drink after such a long run? 🤔
   I’m considering:
   🥤 Protein Shake (BodyKey Café Latte) – 17g protein, 22 vitamins & minerals
   🥛 Chocolate Milk – A great balance of protein & carbs for muscle recovery
   🍌 Banana Smoothie – Natural carbs & potassium to prevent cramps
   🧃 Electrolyte Drink – To rehydrate and replace lost minerals
   What do you guys think? Any suggestions?
7. 
   Summary of the Product (BodyKey by Nutrilite – Café Latte Flavour)
   
   This nutritious meal replacement shake is a formula dietary food designed to provide balanced nutrition. Key features:
   • 17g of protein and 5g of fiber per serving
   • Contains 22 vitamins and minerals
   • No artificial colors or flavors
   • No added preservatives
   • Zero trans fats
   • Plant-based protein from soy and chia seeds
   • Net weight: 51g per pouch
   
   Is This Enough Protein After a Half Marathon?
   
   After a half marathon (21.1 km), your body needs proper recovery nutrition, particularly:
   1. Protein for muscle repair (typically 20-30g recommended)
   2. Carbohydrates to replenish glycogen (at least 50-100g)
   3. Electrolytes and hydration
   
   This shake provides 17g of protein, which is decent but slightly lower than the ideal post-race intake. To optimize recovery, consider:
   • Adding a protein source (e.g., Greek yogurt, a protein bar, or another shake) to reach at least 25g.
   • Pairing with carbs like a banana, oats, or whole-grain toast to replenish glycogen.
   • Hydrating properly with water or an electrolyte drink.
   
   Conclusion: While this shake is a good quick recovery option, it’s not fully sufficient alone. To maximize muscle recovery and energy replenishment after a half marathon, you should supplement it with additional protein and carbohydrates.