| 4/29 |
M
|
Elliptical 30 mins
Weight training - leg press, leg add, leg adb, legs curl, row with rings - 3 sets Bouldering 20 mins |
4/30
|
T
| Easy Run @ 10:59 mins/mi Distance: 3.14 mi Avg Hr: 162 Where: Road Weather: 晴 Core: single leg squat *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 |
5/1
|
W
| Easy Run @ 10:50 mins/mi Distance: 7.21 mi Avg Hr: 164 Where: Road Weather: 晴 |
5/2
|
Th
| Easy Run @ 10:46 mins/mi Distance: 3.01 mi Avg Hr: 162 Where: Road Weather: 晴 Core: single leg squat - hold *35, plank 1 mins, reverse crunch * 30, slow crunch * 25, V sit-up * 12, push up * 13, row with weight - 3 sets |
| 5/3 |
F
|
Rest
|
5/4
|
Sat
| Easy Run @ 10:51 mins/mi Distance: 15 mi Avg Hr: 145 Where: Road Weather: 晴 |
| 5/5 |
Sun
| Hiking 2 hours |
Total mileage this week: 28 miles
Comments: 二三四恢復跑得不錯，有刻意用更輕鬆的速度跑，周末的長練剛開始還不錯，後來跑到中間肚子狂痛，停下來休息上個廁所又繼續上路了，還好沒再痛了，不過最後也是蠻累的，到最後1miles前有稍微停下來走了5分鐘吧... 看來我下周也最好不再增加跑量, 15miles還是有點咬牙...
目前課表，藍色為實際跑的里程...
Comments: 二三四恢復跑得不錯，有刻意用更輕鬆的速度跑，周末的長練剛開始還不錯，後來跑到中間肚子狂痛，停下來休息上個廁所又繼續上路了，還好沒再痛了，不過最後也是蠻累的，到最後1miles前有稍微停下來走了5分鐘吧... 看來我下周也最好不再增加跑量, 15miles還是有點咬牙...
目前課表，藍色為實際跑的里程...
| Date | MON | TUE | WED | TH | FRI | SAT | SUN | Total |
| 13/4/29 | 3 | 7 | 4 (3) | 15 | 29 (28) | |||
| 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 |
