訓練紀錄 4/22/2013-4/28/2013

4/22	M	Rest
4/23	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 - 3 sets
4/24	W	Rest
4/25	Th	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 - 3 sets
4/26	F	Elliptical 40 mins Bouldering 50 mins
4/27	Sat	Swimming/Pool running 60 mins
4/28	Sun	Rest

Total mileage this week: 0 miles
Comments: 休息了一周，腳底似乎全好了，目前懷疑兇手是鞋子，看了我又學了一課：不只有比賽當天不能換鞋子，練習當中也最好別換鞋，現在到了最精華的訓練期間，根本沒時間去嘗試各種鞋子試跑，不過我想這次舊金山馬拉松能關門前跑完就好了...>_<

以下目前對於延遲兩周的訓練所改變的課表：
前兩周看狀況改變課表，狀況好可以跑該天能跑的75%，不好的話就跑50%就好了...

Date	MON	TUE	WED	TH	FRI	SAT	SUN	Total
13/4/29		3	7	4		15		29
13/5/6		4	8	4		16		32
13/5/13		4	9	5		18		36
13/5/20		5	9	5	OFF	OFF	OFF	28
13/5/27	OFF	5	9	5		14		33
13/6/3		5	10	5		20		40
13/6/10		3	4	2			Race Day	35.2