訓練紀錄 4/15/2013-4/21/2013

4/15	M	Distance: 10.01 mi @ 10:15 mins/mi Avg Hr: 155 Where: Road Weather: 晴
4/16	T	Elliptical 40 mins Core: single leg raise * 15, single leg squat on unstable surface *15, plank 1 mins, side plank with leg raise * 12, reverse crunch * 25, slow crunch * 25, V sit-up * 10, push up * 13 - 2 sets
4/17	W	Easy Run @ 10:01 mins/mi Distance: 7.03 mi Avg Hr: 170 Where: Road Weather: 晴 Bouldering 10 mins
4/18	Th	Easy Run @ 10:47 mins/mi Distance: 3.56 mi Avg Hr: 180 Where: Road Weather: 晴 Core: single leg raise * 15, single leg squat on unstable surface *15, plank 1 mins, side plank with leg raise * 12, reverse crunch * 25, slow crunch * 25, V sit-up * 10, push up * 13 - 3 sets
4/19	F	Elliptical 40 mins Bouldering 50 mins
4/20	Sat	Rest
4/21	Sun	Hiking 30 minutes

Total mileage this week: 20 miles
Comments: 這周一想說周六沒跑，補跑一下，跑完以後覺得挺累的，周二就改成Elliptical，周三跑7miles的時候就有種腳底刺痛的感覺，咬了一下牙又跑完了，第二天也是如此，感覺蠻抖的，我決定休息一周。