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

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

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

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