3/25 - 3/31

	M	T	W	T	F	S	S
s	55'		60'		60'	TI	40'
r		15k	9k	16k		17k	10k
xt				yoga

T hill 15k/1:55'/127
W 9k/57'08"/139
T 1st time working lunch to run 風櫃嘴 16k/2:12'/132
S 麗山橋 17k/2:05'/130
S DWD接力賽 10k/47'30"/167

3/18 - 3/24

	M	T	W	T	F	S	S
s/yoga	60'	60'	60'	yoga	60'	TI	60'
r		7k	11k	7k	9k	32k
xt							四獸山

T 7k/45'46"/141
W 11k/1:12'/142
T 7k/42'29"/136
F 9k/59'30"/142, 9k血糖就降200, 搞到低血糖腳軟!
S 32k/4:17'/135
S 四獸山 8k/2:25'/106 

TI note

水下換手

1. skating
2. 大臂不動小臂動, 拿到臉旁邊
3. chk肩膀柔軟度
4. 身體倒向另一側去推

Zen switch (from zipper switch) chk shoulder relax

One-step skating

划手, 停一下, 再彎腳

Sweet spot

1. 臉朝正上
2. 下面肩膀壓低
3. 肚子挺起來
4. 上腳踢出水面
5. 前手靠耳放鬆

3/11-3/17

	M	T	W	T	F	S	S
s	50'	50'	70'	yoga	50'	TI
r	11k	8k	8k	16k			29k
xt							掃墓

連讀三本 Michael Lewis 的書.  為什麼不是還在外商銀行上班時, 就能讀到.  可惜.

經過週日下午的崇德街3P, 終於慢慢找回超馬的節奏.  下週挑戰4P.  能在家附近找到合適的山路, 又有小七補給, 太幸運了.

M 11k/1:00'/158
T 8k/56'07"/135 
W 8k/51'30" 
T hill 16k/1:47'/135 
S hill 29k/3:30/141

2/25 - 3/3 Recovery

	M	T	W	T	F	S	S
S/yoga	60'	35'	40'	yoga	50'		50'
R		7k	7k	8k	9k	9k
XT							b新莊

一面慢慢掌握Total Immersion的技術, 一面重新思考4/14的計畫.

M 1st time buy XinYi Sports Center tickets
T 1st time use Garmin 910XT 7k/43'57"/154, HR is high, need more recovery
W 7k/46'38"/135 
T 8k/53'17"/134 
F 9k/55'32"/142 
S 9k/48'34"/149