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

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