訓練記錄 12/31/2012 - 1/6/2013

12/31	M	Rest
1/1	T	Easy Run @ 10.42 mins/mi Distance: 3.00 mi Where: Road Weather: 晴 Core: plank 50 secs, side plank 45 secs, crunch * 30, reverse crunch * 25, push up * 12, V ups 50 secs, single leg squats * 30 - 3 sets Comments: 這天很墮落的在家看小說跟亂吃東西, 到下午才去運動, 不過因為亂吃東西的關係今天做的core還蠻認真
1/2	W	Easy Run @ 10:57 mins/mi Distance: 5 mi Where: Road Weather: 陰 Bouldering 20 mins Comments: 跑完步手指都凍僵了! 攀岩很難爬, 決定下次跑步要換雙更厚的手套!
1/3	Th	Easy Run @ 10.20 mins/mi Distance: 3 mi Where: Road Weather: 陰 Core: plank 50 secs, side plank 45 secs, crunch * 30, reverse crunch * 25, push up * 12, V ups 50 secs, single leg squats * 30 - 3 sets Comments: 不太記得了
1/4	F	Elliptical 45 mins weight training - hip add, hip abd, leg curl, body weight rows * 15 - 3 sets bouldering 30 mins
1/5	Sat	Easy Run @ 10:54 mins/mi Distance: 1.5 mi Where: Road Weather: 晴 Comments: 今天早上跑一跑大氣喘, 天氣冷果然還是要稍微預防氣喘, 本來預計的10k泡湯, 結果晚上睡前去補了45mins的elliptical ---- Elliptical 45 mins row * 20, arm extension *20, hang - 3 sets
1/6	Sun	Long Run @ 11:00 mins/mi Distance: 10K Where Road Weather: 雨 hang, body weight rows - 3 sets Comments: 把昨天預定的10k跑完了:)

Total mileage this week: 21.7
Comments: 我覺得最近跑步變慢了, 感冒休息的那陣子感覺體力變弱不少,希望體能趕快恢復!