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