訓練紀錄 1/7/2013-1/13/2013

1/7	M	Rest
1/8	T	Easy Run @ 10.40 mins/mi Distance: 3.00 mi Avg Hr: 158 Where: Road Weather: 晴 Core: plank 50 secs, crunch * 30, reverse crunch * 25, push up * 12, V ups 50 secs, row * 15,single leg squats * 40 - 3 sets
1/9	W	Easy Run @ 10:53 mins/mi Distance: 5 mi Avg Hr: 169 Where: Road Weather: 陰 Bouldering 20 mins
1/10	Th	Easy Run @ 10.02 mins/mi Distance: 3 mi Avg Hr: 155 Where: Road Weather: 晴 Core: plank 50 secs, side plank 45 secs, crunch * 30, reverse crunch * 25, push up * 12, V ups 50 secs, row * 15, single leg squats * 30 - 3 sets
1/11	F	Elliptical 45 mins weight training - hip add, hip abd, leg curl, body weight rows * 15 - 3 sets bouldering 30 mins
1/12	Sat	Rest
1/13	Sun	Long Run @ 10:59 mins/mi Distance: 11 miles Avg Hr: 137 Where Road Weather: 晴

Total mileage this week: 22
Comments: 跑5miles跟long run都有點力不從心, 速度上不來, 這幾天真的有夠冷的就是了...Long run那天的平均心跳有點驚人, 可是我還是覺得很累, 這週的long run覺得膝蓋有點怪