星期一, 12月 24, 2012

12/24 -12/30 Race Week




M
T
W
T
F
S
S
R

13k

8k

61k

XT

s 1200
s 1000
yoga





T. hill 崇德街
T. hill 崇德街
S. 陽明山超級馬拉松 7:14',131/265, just in the middle of all finishers

星期一, 12月 17, 2012

12/17 - 12/23




M
T
W
T
F
S
S
R

14k
5k
6k
8k
20k
18k
XT



yoga



M. rest
T. barefoot 8*800 321 316 311 313 321 317 309 314 (avg 315)
W. barefoot
T. barefoot
F. barefoot
S. hill 中華技院
S. DWD團練 10*800 340 329 322 316 320 319 323 331 339 331 (avg 327) 

星期一, 12月 10, 2012

12/10 - 12/16




M
T
W
T
F
S
S
R
10k
14k
3k
11k
18k
3k
10k
XT


b 南深
yoga

b 106乙
b 碧潭

Reading 尋找腦中幻影, I deeply appreciate the complicated machine of the human body.

M. barefoot
T. barefoot 4*1600 704 645 651 656 (avg 654)
W. barefoot
T. hill 崇德
F. hill 崇德
S. barefoot
S. barefoot

星期二, 12月 04, 2012

12/3 - 12/9




M
T
W
T
F
S
S
R
7k
14k
12k
3k
8k
20k
20k
XT



yoga

s 1k


M. barefoot
T. barefoot 8*800 @310 309 305 310 306 313 310 309 (avg 309)
W. hill 廣化天宮
T. barefoot
F. hill 崇德街
S. hill 中華技院
S. hill 中華技院

星期一, 11月 26, 2012

11/26 - 12/2




M
T
W
T
F
S
S
R
10k
11k
13k
6k
3k
20k
20k
XT



yoga

s 1k


M. barefoot.  13'C, coldest in this winter
T. hill 崇德
W. barefoot 16*400 @ 125 127 127 127 129 131 127 133 134 133 133 133 130 135 136 136 (avg 131)
T. barefoot
F. barefoot
S. hill 中華技院
S. hill 中華技院

星期一, 11月 19, 2012

11/19 - 11/25




M
T
W
T
F
S
S
R
5k
10k
14k
11k
3k
20k
20k
XT



yoga



Thx 紀綱 introduced 轉山-邊境流浪者.  It's the best bike tour book I've ever read.

Thx 國鈞 introduced ProfileDesign water belt.  Very stable as running.

M. barefoot
T. barefoot
W. barefoot 8*800 @ 3'24", 3'19", 3'10", 3'14", 3'18", 3'16", 3'20", 3'24"  (avg 3'19")
T. hill 崇德
F. barefoot
S. hill 風櫃嘴
S. hill 中華技院

星期三, 11月 14, 2012

11/12 - 11/18




M
T
W
T
F
S
S
R
5k
13k
10k
5k
11k
7k
50k
XT
B 2h


yoga



Thx Philip had me attend the unplanned race.  Learned much mentally & physically.

Using 5'45" pace from start, felt well till 32k.  Then dropped to 6'30", even slower than 7'00" after 40k.

I need to rebuild my muscle endurance if I really want to run ultra better.

My PB is 15 min faster.  Yes, that's 5 yr ago when I was 5 yr younger.

Time has done her job, and I have to do mine.

M. barefoot
T. barefoot 4*1600 @ 7'19", 6'58", 7'12", 7'07" (avg 7'12")
W. barefoot
T. barefoot
F. hill 崇德
S. barefoot
S. 冬山河 ultramarathon, 5:12', avg HR 145

星期一, 11月 05, 2012

11/5 - 11/11





M
T
W
T
F
S
S
R
14k
14k
5k
5k
7k
20k
20k
XT


B NG
yoga




M. barefoot
T. barefoot 2*3200 @ 14'27", 15'09"
W. 1st time barefoot run on the grass
T. barefoot
F. barefoot
S. hill 風櫃嘴
S. riverside




Blood sugar
Wakeup
No insolin, 1 hr after breakfast (3 ps of toast)
After run, no fueling as running
11/10 風櫃20k
53
254
93
11/11 河濱20k
56
253
78


 

星期三, 10月 31, 2012

10/29 - 11/4




M
T
W
T
F
S
S
R
5k
14k
14k
5k
11k
11k
8.3k
XT
B NG


yoga


象山

Thx Marvin & Peggy invited to a short race.  It's a great speed train.

The most serious problem is I cannot fall asleep before midnight.  I really need enough rest to support my training volume.

Should I trun off the internet after 10?

M. barefoot
T. barefoot
W. barefoot 4*1600 @ 7'09"
T. barefoot
F. hill 崇德
S. hill 崇德
S. 三商路跑 @ 4'47"/k, avg HR 172

10/22 - 10/28




M
T
W
T
F
S
S
R
12k
12k
12k
5k
5k
16k
16k
XT
B NG

B NG
yoga

S 水中攝影


Decided to paly a game for myself, non-stop running, till 12/29 YangMingShan Ultramarathon.

Let's see how long I can go.

M. barefoot
T. barefoot
W. barefoot 8*800 @ 3'24"
T. barefoot
F. barefoot
S. hill 福德坑
S. hill 福德坑

星期四, 10月 25, 2012

2012 226檢討

期望: 破14  vs  結果: 14:59

有些小小的失落, 但回頭想想, 好像也沒啥好抱怨.

一開始, 游泳找不到人跟, 亂游一通, 就慢了20min.

單車在賽前耳掛變形, 導致不敢使用大盤, 加上補給貧乏, 往年的泡麵鹹粥都不見了, 嘉年華變成一般普普的賽事, 越騎越無趣.

跑步有刻意壓速, 雖然沒有抽筋, 但還是跑跑走走.

完賽, 但有些無感.

成績不好, 應該是練不夠.  完全沒有 speed train.  獨自練習, 都是練紓壓, 練健康, 而不是練比賽, 練成績.

再找一個活動, 好好的再大玩一次, 把 interval 排進課表, 看看結果如何.

星期二, 10月 09, 2012

10/8 - 10/13 Race Week



Mon
 Tue
 Wed
Thu
Fri
 Sat
S






B


河濱2.5h


 Race
R





 Day
XT
 DM回診
 根管治療
yoga
公路旅行
台東觀光


終於走到最後一週.  終於請好休假.

好好吃, 好好睡, 準備週六好好玩一整天~~~