| 8/15 | a.m 草地 16.1k (4:28/k) |
| 8/16 | a.m 越野 18.5k (4:23/k) |
| 8/17 | a.m 4k, 100m x4, 馬路 1k x5 (慢跑0.5k): 3:13, 3:14, 3:12, 3:13, 3:12, 4.6k |
| 8/18 | a.m 草地 10k (4:26/k) |
| 8/19 | a.m 越野 10k (4:25/k) |
| 8/20 | a.m 4.5k, 100m x5, 起伏馬路 10k (36:02, 3:36/k), 7.5k |
| 8/21 | a.m 越野 26k (4:30/k) |
里程數 119.2k (4:24/k)
這週有兩次強度和一次輕鬆長跑。
週三是最大攝氧間歇，由於沒什麼風，所以在金門公園的甘迺迪路上較平的一段來回跑五趟1k，間慢跑0.5k；熱身慢跑到金門公園露天音樂台，在土路上做些馬克操、加速跑，然後開始跑課表。強度設定為3-5k配速，不過在馬路上也沒有刻意配速，就以很喘的感覺跑，有時候追腳踏車；每趟都還滿平均的，心跳都有在160下/分以上，算滿滿意的！
週六的乳酸門檻跑在摩爾斯德湖進行，其實有一段時間沒有自己跑乳酸門檻跑，大多以賽代訓，或是以短間歇的方式進行；這次得感謝美彤騎單車伴跑，不用花錢跑個老遠跑這趟練習。
從家慢跑到湖，做些馬克操後開始跑課表；計畫跑10k，每1k看一下GPS分段計時；第1k順順出發，但沒想到緩上坡還跑3:26，然後放輕鬆點跑，2~4k為下坡，大致上以穩定的感覺跑在3:33/k左右，然後進入約5k的緩上坡，以更認真的感覺跑，較平緩的路段配速在3:40/k內，比較陡在3:45/k左右，最後1k下坡以3:25跑完。
最後階段頗喘，不過還沒有極限的感覺，比較累的是跑完後要跑7k多的緩上坡回家，哈哈。
| 8/15 | a.m grass 10M (7:12/M) |
| 8/16 | a.m XC11.5M (7:04/M) |
| 8/17 | a.m 2.5M, 100m x4, road 1k x5 (jog0.5k): 3:13, 3:14, 3:12, 3:13, 3:12, 2.9M |
| 8/18 | a.m grass 6.2M (7:08/M) |
| 8/19 | a.m XC 6.2M (7:06/M) |
| 8/20 | a.m 2.7M, 100m x5, hilly road 6.2M (36:02, 5:47/M), 4.6M |
| 8/21 | a.m XC 16.1M (7:15/M) |
Mileage 74.5M (7:04/M)
There were two workouts and an easy long run this week.
On Wednesday, it was a VO2max workout. Because it wasn’t too windy, so I did this one on the flatter part on John Kennedy Drive in Golden Gate Park: point to point 1k for 5 times with 0.5k jog in between. I jogged to the Spreckels Temple of Music, did some drills on dirt and strides, then started to run the workout. The planned pace was between 3 to 5k pace. I didn’t really pace myself, just run with hard breathing, sometimes chased bikes. I turned out I ran each rep evenly with heart rate over 160 bpm. Quite satisfied with the effort.
The tempo run on Sunday was run at Lake Merced. Actually, I hadn’t run this kind of tempo for a while, mostly run by doing races or by interval way. This time really appreciate Mei riding bike with me that we didn’t need to spend time and money to travel to a race for this workout.
Started from home headed to the lake, followed by some drills than the tempo. The plan was running 10k/6.2M. I checked the auto lap by GPS every 1k/0.6M. The first k was 5:30/M pace which was too fast for a slight uphill, so I turned down a little immediately. I ran the following slight downhill at 5:40/M pace. Then came into the continuously uphill section, I started to run with more focus. The pace at this part was around 5:50/M, some steeper part was 6:00/M pace. Finally reached the last K which was downhill, finished up at 5:28 per mile pace.
I panted pretty heavily during the last part, but not reaching the limit. The more tired part was the cool-down: 4.6 miles of uphill…ha!
Dayu Tao 
Following you here and on Strava now 🙂 I can’t read what you are writing (except the English part), but I do understand your training log, that’s enough 🙂
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