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Training



2022 Training
2021 Training
Pursuit the balance between work and life.

滑膜炎復發.
重煉:

2020 Training
職場的低潮
2019 Training

Week Sun Mon Tue Wed Thu Fri SatTotal( KM )
Dec-10Recovery 10K8K12 K(57:52, 4'48 /K)30 K
week#12Dec-17
  • Mon,  Wed,  Thu, Fri
    • 12.55 mins warm up(6,7, 8,9, 10) + 47.25 mins easy run(11 K/hr, 5'27/K)
40 K
week#11Dec-24
  • Mon,  Tue, Wed,  Thu, Fri
    • 15 mins warm up(6,7, 8,9, 10, 11) + 45 mins easy run(12 K/hr, 5:00/K)
 12 K (57:33, 4'47/K)67 K
week#10Dec-31
  • Mon, Wed, Fri
    • 15 mins warm up(6,7,8,9,10,11) + 45 mins easy run(12 K/hr, 5:00/K)
  • Tue
    • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr ) , 50 mins
  • Thu
    • Interval run(Yasso 800 x 6, 39 min, 15k/hr, 3"15)
 16 K (16.01 K, 1:18:13, 4:53 min/ K)70 K
week#9Jan-06
  • Mon, Wed, Fri
    • 15 mins warm up(6,7,8,9,10,11) + 45 mins easy run(12 K/hr, 5:00/K)
  • Tue
    • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
  • Thu
    • Interval run(Yasso 800 x 6, 39 min, 15k/hr, 3"15)
16 K (16.02K, 1:19:02, 4:56 min/K)70K
week#8Jan-13
  • Mon, Wed, Fri
    • 15 mins warm up(6,7,8,9,10,11) + 45 mins easy run(12 K/hr, 5:00/K)
  • Tue
    • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
  • Thu
    • Interval run(Yasso 800 x 8, 52 min, 15k/hr, 3"15)
16 K (16.02 K, 1:18:29, 4:54 /K)70K
week#7Jan-20
學測
  • Mon, Wed , Fri
    • 15 mins warm up(6,7,8,9,10,11) + 45 mins easy run(12 K/hr, 5:00/K)
  • Tue
    • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
  • Thu
    • Interval run(Yasso 800 x 8, 52 min, 15k/hr, 3"15)
18 K (18.03 K, 1:27:29, 4:51 /K)72K
week#6Jan-27
  • Mon, Wed, Fri
    • 15 mins warm up(6,7,8,9,10,11) + 45 mins easy run(12 K/hr, 5:00/K)
  • Tue
    • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
  • Thu
    • Interval run(Yasso 800 x 8, 52 min, 15k/hr, 3"15)
18 K (18.02K, 1:26:53, 4:49/K)72 K
week#5Feb-03
  • Tue(初一)
    • 12 K( 12.01 公里, 57:38, 4:48 分/公里 )
  • Wed(初二)
    • 12 K( 12.02 公里, 59:41, 4:58 分/公里 )
  • Thu(初三)
    • 12 K( 12.01 公里, 57:15, 4:46 /K )
  • Sun(初六)
    • 12 K( 12.3 K, 59:31 , 4:50 /K )
18 K (18.01 公里, 1:28:12, 4:54 分/公里)66 K
week#4Feb-10
  • Mon, Wed
    • 15 mins warm up(6,7,8,9,10,11) + 45 mins easy run(12 K/hr, 5:00/K)
  • Thu
    • Interval run(Yasso 800 x 8, 52 min, 15k/hr, 3"15)
  • Sun
    • 12 K(60:00)
18 K (18.01 公里, 1:25:02, 4:43 /K )63 K
week#3Feb-17
  • Mon, Wed, Fri
    • 15 mins warm up(6,7,8,9,10,11) + 45 mins easy run(12 K/hr, 5:00/K)
  • Tue
    • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
  • Thu
    • Interval run(Yasso 800 x 6, 39 min, 15k/hr, 3"15)
12 K (speed up run)54 K
week#2Feb-24
  • Wed
    • 15 mins warm up(6,7,8,9,10,11) + 45 mins easy run(12 K/hr, 5:00/K)
  • Tue
    • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
  • Thu
    • 12.09K speed up (4"39, 56:18)
  • Friday
    • 12K(58:21)
10 K (10.07K, 4"48, 48:23)54 K
week#1Mar-03

    Mon, Tue, Wed

    • 25 minutes of speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
    • 10 minutes recovery
    		15 K
    week#0Mar-10 
    競速菁英馬拉松組 42.195KM起跑時間05:30

    3:20 (4:44 min/km)
    0~14:   4:50
    14~28: 4:45
    28~42: 4:40

    3:24:30





    國道馬拉松會場: 敦煌疏散門(淡水河六號-敦煌水門, 環河北路與敦煌路口)


     大會接駁公車：
    去程：劍潭捷運站1號出口對面北往南公車站"環河北路、敦煌路口6號水門疏散門會場
    回程：會場"劍潭捷運站1號出口對面北往南公車站
    時間：2019年3月10日
    發車時間備註
    去程04:00～05:30選手憑號碼布優先上車
    回程08:30～10:30坐滿才發車
    備註：活動會場周邊停車不易，敬請多加利用大會接駁公車，另劍潭捷運站周邊有設有收費大型停車場

    • 捷運劍潭站轉乘停車場
      • 總汽車位：142, 00:00~16:00 30元/時
    • 百齡高中地下停車場
      • 總汽車位：227, 假日(01-12)10元/時
    • 花博公園圓山地下停車場
      • 105(含3格身障停車格位), 計時收費30元/小時
    • 兒童育樂中心平面停車場
      • 玉門街與敦煌路口,橋下停車場，計有91個小型車停位,計時30元起/時
    • 大龍國小地下停車場
      • 立體式小型車265格,30元起/時
    2018 Training
    Week Sun Mon Tue Wed Thu Fri SatTotal( KM )
    week#14Sep-02[ O ] 10 mins warm up(6,7,8,9) + 40 mins easy run(10 K/hr, 6:00/K)45
    week#13Sep-09[ O ] 10 mins warm up(6,7,8,9) + 50 mins easy run(10 K/hr, 6:00/K)48
    week#12Sep-16[ O ] 10 mins warm up(6,7,8,9) + 50 mins easy run(10 K/hr, 6:00/K)10 K  (10.05 K, 5"07/K, 51:26)50
    week#11Sep-23[ O ]中秋節

    10 mins warm up(6,7,8,9,10) + 50 mins easy run(11 K/hr, 5:27/K)

    		10 K (10.04K, 4'52"/K, 48:55)60
    week#10Sep-30[ O ]
    • Mon, Wed, Fri
      • 10 mins warm up(6,7,8,9,10) + 50 mins easy run(11 K/hr, 5:27/K)
    • Tue
      • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
    • Thu
      • Interval run(Yasso 800 x 3, 16.5 min, 15k/hr, 3"15)
    		12 K (12.07 K, 4'58"/K, 59:57)62
    week#9Oct-07[ O ]
    • Mon, Wed, Fri
      • 10 mins warm up(6,7,8,9,10) + 50 mins easy run(11 K/hr, 5:27/K)
    • Tue
      • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
    • Thu
      • Interval run(Yasso 800 x 4, 26 min,  15k/hr, 3"15)
    		14 K (14.08K, 4'54"/K, 1:09:01)64
    week#8Oct-14[ O ]
    • Mon,  Wed, Fri
      • 10 mins warm up(6,7,8,9,10) + 50 mins easy run(11 K/hr, 5:27/K)
    • Tue
      • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
    • Thu
      • Interval run(Yasso 800 x 5, 32.5 min, 15k/hr, 3"15)
    		16 K (16.07K, 5'05"/K, 1:21:40)66
    week#7Oct-21[ O ]
    • Mon, Wed, Fri
      • 10 mins warm up(6,7,8,9,10) + 50 mins easy run(11 K/hr, 5:27/K)
    • Tue
      • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
    • Thu
      • Interval run(Yasso 800 x 6, 39 min,  15k/hr, 3"15)
    		18 K (18.06K, 5'04, 1:31:39)68
    week#6Oct-28[ O ]
    • Mon, Wed, Fri
      • 10 mins warm up(6,7,8,9,10) + 50 mins easy run(11 K/hr, 5:27/K)
    • Tue
      • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
    • Thu
      • Interval run(Yasso 800 x 6, 39 min, 15k/hr, 3"15)
    		15 K (15.15K, 4'42, 1:11:15")65
    week#5Nov-04 [O ]
    • Mon, Wed, Fri
      • 10 mins warm up(6,7,8,9,10) + 50 mins easy run(11 K/hr, 5:27/K)
    • Tue
      • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
    • Thu
      • Interval run(Yasso 800 x 6, 39 min, 15k/hr, 3"15)
    		18 K (18.08K,  4'57, 1:29:34)68
    week#4Nov - 11 [O ]
    • Mon, Wed, Fri
      • 10 mins warm up(6,7,8,9,10) + 50 mins easy run(11 K/hr, 5:27/K)
    • Tue
      • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
    • Thu
      • Interval run(Yasso 800 x 6, 39 min, 15k/hr, 3"15)
    		18 K68
    week#3Nov - 18[O ]
    • Mon, Wed ( - Fri )
      • 10 mins warm up(6,7,8,9,10) + 50 mins easy run(11 K/hr, 5:27/K)
    • Tue
      • speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
    • Thu
      • Interval run(Yasso 800 x 5, 39 min, 15k/hr, 3"15)


    		40
    week#2Nov - 25
    統一發票盃－臺北場 12.5K
    ( 51:52, 4'14 /K)
    • Tue, Thu 
      • 10 mins warm up(6,7,8,9,10) + 50 mins easy run(11 K/hr, 5:27/K)
    • Wed
      • speed up run ( 6,7,8,9,10,11,12,13 K/hr )
    • Fri
      • Interval run(Yasso 800 x 4, 26 min, 15k/hr, 3"15)
    		10 K (10.02 公里, 46:31, 4:39 分/公里 )60
    week#1Dec - 2
    Mon
    • 10 min recovery: 7.5 k/hr
    • Interval run : Yasso 800M x 3 , 16.5 min, 15 K/hr, 3"15
    • 10 min recovery: 7.5 k/hr
    Tue, Wed

    • 25 minutes of speed up run ( 6,7,8,9,10,11,12,13,14 ( 4:17/K) K/hr )
    • 10 minutes recovery
    		 15K
    week#0Dec - 9
    台北全馬
    3:30:43


    超有效率的 SUB3 訓練之 4 大重點

    • 長距離跑
      • 20~30 km, 每公里比馬拉松的目標時間還慢 15~30 秒
    • 中距離跑
      • 15~20 km, 用比長距離跑還快的速度, 後半段開始改為漸進加速跑（慢慢加快跑速），可望得到更佳的訓練效果。
    • 配速跑
      • 維持等速跑完 5~10 km
    • 間歇跑

    Easy Pace

    Variety: Easy pace running refers to warm-ups, cool-downs , recovery runs, recovery running within a workout and generally long runs.
    Intensity: Generally in the range of 59-74% of VO2max or 65-79% of your HRmax. In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. You may be up to 20 seconds slower or faster than the specified pace on a given day.
    Purpose:  Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system.

    Threshold Pace

    Variety: Steady, prolonged or tempo runs or intermittent runs, also called cruise intervals.
    Intensity: Generally in the range of 83-88% of VO2max or 88-92% of HRmax. Threshold pace is comfortably hard running for either a steady 3-4 miles (or 5 to 6km) or repeated runs of 5 to 15 minutes each, with 1 to 3 minutes of rest between the runs.
    Purpose: To improve endurance.

    Interval Pace

    Variety: VO2max Intervals (see below).
    Intensity: Generally in the range of 95-100% of VO2max or 98-100% of HRmax. Intervals are "hard" but not all-out running by any means. Usually at a pace that you could maintain for about 10-15 minutes in a serious race. Intervals are best if they involve runs of 3 to 5 minutes each (800m and 1000m workbouts are typical), with jog recoveries of similar duration (not necessarily, equal distance); relative to the runs they follow. If a workout calls for "hard" runs, then go by feel and imagine 5k race pace, as he intensity of each run.
    Purpose: Stress your aerobic power (VO2max). It takes about two minutes for you to gear up to functioning at VO2max so the ideal duration of an "Interval" is 3-5 minutes each. The reason not to go past 5-minutes is to prevent anaerobic involvement, which can result in blood-lactate build-up.
    比賽前至少兩至三小時，吃易消化的輕食，如低GI的碳水化合物、香蕉、蘋果

    漢森馬拉松訓練法

    訓練方式注重「疲勞累積」並以「較短的長跑」聞名 漢森的訓練元素圍繞在幾點：跑量 (Mileage)、強度 (Intensity), 平衡 (Balance)、持續性 (Consistency)、動態恢復 (Active Recovery) 訓練課表由 3 個 SOS workout 組成，其餘時間是輕鬆跑。 SOS workout 分別是Interval (間歇)、Tempo (配速)、以及 Long Run (長跑)。 透過三項循環，再搭配之間輕鬆跑作為動態恢復，就可以在適當的強度下，逐漸建立跑者完成一場馬拉松的速度、肌力、以及持久力。
    • 輕鬆跑
      • 占據了每周訓練相當大的比重，而且當跑步者保持在一個最佳強度訓練的時候，可以大幅度提升良好的生理適應性。 一旦你進階到更難的訓練階段，這些輕鬆跑的日子就會是你的主動恢復期，你的身體也就能反彈得更快，從而為下一階段的訓練做好準備。 輕鬆跑：比目標馬拉松配速每千米慢37-74秒。 在標準的漢森訓練體系中，最長訓練日裡的長距離跑只要26千米就夠了。但是有個技巧哦，長距離跑應該模擬馬拉松的後26千米。 前幾天都是輕鬆跑。在不休息而是連續跑的情況下，真正LSD當天模擬的身體狀態就是馬拉松中的後26公里。
    • 力量訓練(interval/temporal run ?)
      • 力量重複訓練的強度會降到最大攝氧量的60%-80%，即比速度訓練慢一些……力量訓練的配速會比馬拉松的目標配速快6秒/K。 目的是什麼呢？「增加無氧閾值的壓力」，刺激乳酸堆積，讓身體做出積極的適應。 恢復非常重要。此外，必須有幾公里的熱身和冷卻環節。
    • 疲勞訓練
      • 疲勞訓練指的是每次訓練都是在身體還帶點疲勞的前提下進行。 你沒有一天的腿該是 100% 新鮮，除了比賽當天！重要的是跑者必須要有分辨「疲勞」跟「受傷」的能力，這兩者往往只有一線之隔，唯有 己身經驗、或是透過教練的協助才能讓你訓練得更加安全。
    在每一周的訓練計劃里，什麼時候輕鬆跑、節奏跑、力量跑和長距離跑，都已安排好了。 留出的一天時間，就是充分休息的。 但在這一天，你來騎車、普拉提或游泳，對跑步並沒有什麼好處。 理由就是，訓練量已經足夠了，身體已很疲勞了，如果你很難恢復過來，還去交叉訓練做什麼？搞不好，容易受傷，或傷病更難恢復了。 如果你過度訓練了，有一天的充分休息，加充足的睡眠和營養補充，你的身體會獲益更多，那麼接下來的訓練就滿血復活了。如果非得生硬地加一個交叉訓練，打亂了訓練節奏，身體始終處於疲勞狀態，後果可想而知。 把時間和能量分給長距離跑以外的輕鬆跑、力量、速度、節奏跑和恢復環節，你才能變成一名更強、更均衡的馬拉松跑步者。 你完成的所有速度練習就像在銀行里存錢一樣，當你在馬拉松面對最困難的時刻，它就成為你可以召喚的資源。 跑量的增加並不是從實質練習的增加中得來的，而是由輕鬆跑貢獻的。 儘量不要跑32千米以上的長距離，除非每周的跑量能達到146-160 K。

    福澤式馬拉松訓練 ─ 不用跑30km不用練間歇就可以Sub-3

    教學理念如下:
    • 不需要進行很痛苦與很討厭的課表
    • 進行30公里的長跑、或是辛苦的間歇跑，只會帶來反效果。
    • 最長訓練距離只要15公里，一樣可能達到破3小時的目標。
    他的sub-3的每周標準訓練課表如下:
    星期一休息或慢跑60分鐘(每公里6分速)
    星期二慢跑60分鐘(配速每公里6分速)
    星期三10公里漸速跑(從5分30秒最後拉到4分30秒)
    星期四慢跑60分鐘(配速每公里6分)
    星期五慢跑60分鐘(配速每公里6分)
    星期六慢跑60分鐘(配速每公里6分)
    星期日15公里漸速跑(從5分速最後拉到4分速)
    每個月合計訓練距離約在250-400公里 漸速跑課表，也是要大家順著身體的感覺，在覺得舒適的狀態下逐漸加速而越跑越快。如果當天感覺身體狀況不佳，可以晚點再加快速度，而不是不管身體狀況如何就硬行加速。 以一個30公里的長跑訓練來舉例說明，A君原本的馬拉松最佳成績為3時52分（5:30/km pace），故他可以將此30公里切分成『6:00/km(5km)、5:50/km(5km)、5:40/km (5km)、5:30/km(10km)、5:20/km(5km)』。 這種安排的優點是，前段至少15-20公里應都屬於有氧訓練範籌，仍建立了有氧體能基礎；再者經過15公里的長跑後，才進入5:30/km的馬拉松配速，也是確認是否這速度可作為目標賽事的馬拉松配速；同時，後段需以再略快於馬拉松配速3%-5%進行訓練，確認身體在經過長時間的運用後，還能否有速度的提升，此點對於在馬拉松賽事後半段中隔外重要。 如果A君在經過此課表訓練後，疲勞度在可接受範圍內，那麼就可以逐步再將每一區段的時間減少個5-10秒，如此就能將體能逐步提升至巔峰。 3小時30分的每周標準訓練課表如下:
    星期日休息
    星期一慢跑40分鐘(配速每公里6分30秒)
    星期二10公里漸速跑(從6分速最後拉到5分速)
    星期三慢跑40分鐘(配速每公里6分30秒)
    星期四慢跑40分鐘(配速每公里6分30秒)
    星期五慢跑40分鐘(配速每公里6分30秒)
    星期六15公里漸速跑(從5分30秒最後拉到5分速)

    每個月合計訓練距離約在150-200公里
    Music
    Two Steps From Hell :
    • Solaris : Blood Of The Titan
    • Battlecry : None Shall Live
    • Battlecry : Never Back Down
    • Solaris : Start Again
    • Nero : To Glory
    • Battlecry : Victory
    2017 Training
    Week LSD Easy Run(12 K/hr) Yasso 800(15 K/hr, 3:12/800M) Easy Run(12 K/hr) Tempo(14 K/hr, 4:20/KM) Easy Run(12 K/hr)
    Mar 56K( 11K/hr, 25 min)( 11K/hr, 25 min)( 11K/hr, 25 min)( 11K/hr, 25 min)( 11K/hr, 25 min)
    Mar 12Ankle pain, 滑囊炎復發
    Mar 196K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 k/hr(5 min)
    Mar 26
    Apr 2Ankle pain, 滑囊炎復發
    Apr 9Bicycle
    Apr 166K /hr(10 min) + 7 k/hr(10 min)+ 8 k/hr(10 min) + 9 k/hr(10 min)
    Apr 236K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 k/hr(25 min)
    Apr 306K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 k/hr(5 min) + 11 k/hr(20 min)
    May 76K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 k/hr(5 min) + 11 k/hr(5 min) + 12 k/hr(15 min)
    May 14舒跑(12.5 K)6k/hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 k/hr(5 min) + 11 k/hr(5 min) + 12 k/hr(5 min)right ankle painbicyclingbicycling
    May 21
    		6K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(20 min) = 40 min6K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(20 min) = 40 min6K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 K/hr(15 min) = 40 min
    May 286K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 K/hr(15 min) = 40 min6K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 K/hr(5 min) + 11K/hr(10 min) = 40 min
    June 46K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 K/hr(15 min) = 40 min6K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 K/hr(5 min)  + 11K(20 min) = 50 min
    June 11Left Ankle PainLeft Ankle Painbicyclingbicycling
    June 186K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 K/hr(15 min) = 40 min
    		6K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 K/hr(15 min)  = 40 min6K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 K/hr(15 min)  = 40 min
    June 256K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 K/hr(15 min) = 40 min6K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 K/hr(15 min) = 40 min6K /hr(10 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 K/hr(10 min)  11 k/hr(5 min) = 40 min
    July 26K /hr(5 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 k/hr(5 min) + 11 K/hr(15 min) = 40 min6K /hr(5 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 k/hr(5 min) + 11 K/hr(15 min) = 40 min6K /hr(5 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 k/hr(5 min) + 11 K/hr(15 min) = 40 min
    July 96K /hr(5 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 k/hr(5 min) + 11 K/hr(10 min)  + 12 K/hr(5 min) = 40 min
    		6K /hr(5 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 k/hr(5 min) + 11 K/hr(10 min)  + 12 K/hr(5 min) = 40 min6K /hr(5 min) + 7 k/hr(5 min)+ 8 k/hr(5 min) + 9 k/hr(5 min) + 10 k/hr(5 min) + 11 K/hr(10 min)  + 12 K/hr(5 min) = 40 min
    July 166k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(30 min) + 12 k/hr(10 min) = 40 min6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(30 min) + 12 k/hr(10 min) = 40 min6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(30 min) + 12 k/hr(10 min) = 40 min
    July 236k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(30 min) + 12 k/hr(15 min) = 45 min6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(30 min) + 12 k/hr(15 min) = 45 min6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(30 min) + 12 k/hr(15 min) = 45 min
    July 306k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(15 min) + 12 k/hr(30 min) = 45 min6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(15 min) + 12 k/hr(30 min) = 45 min6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(15 min) + 12 k/hr(30 min) = 45 min
    Aug 66k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(15 min) + 12 k/hr(30 min) = 45 min
    		6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(15 min) + 12 k/hr(30 min) = 45 min
    		6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(15 min) + 12 k/hr(30 min) = 45 min
    Aug 13
    		6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(15 min) + 12 k/hr(10 min) + 13 k/hr(10 min) = 35 min
    		6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(15 min) + 12 k/hr(5 min) + 13 k/hr(10 min)  = 30 min
    		6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr(15 min) + 12 k/hr(2.5 min) + 13 k/hr(12.5 min)  = 45 min
    Aug 20
    		6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr+12k/hr(5 min) + 13 k/hr(25 min)  = 45 min
    		6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr+12k/hr(5 min) + 13 k/hr(25 min)  = 45 min6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr+12k/hr(5 min) + 13 k/hr(10  min)  = 30 min6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr+12k/hr(5 min) + 13 k/hr(25 min)  = 45 min
    Aug 276k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr+12k/hr(5 min) + 13 k/hr(25 min)  = 45 min800M x 3 23K(13 min)
    Sep 312.8K (5”37 in 1:12)
    (景美-萬芳-世新)
    12.6K/72 min    		6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr+12k/hr(5 min) + 13 k/hr(25 min)  = 45 min800M x 36k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr+12k/hr(17.5 min) + 13 k/hr(22.5 min)  = 40 min4K(18 min)
    Sep 10 19.2K (5”37 in 1:48)
    (景美-福和-萬芳-景美) 18.03 K (景美橋-福和橋-萬芳疏洪站-世新, 1:45:11, 5:50 分/公里)     		6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr+12k/hr(17.5 min) + 13 k/hr(27.5 min)  = 45 min 800M x 3 3K(13 min)
    Sep 17 20.8K (5”18 in 1:51)(景美-中正橋-萬芳-世新)
    10.6K(5"28 in 58 min)
    (景美-中正橋-世新)
    11.03K(5"27 in 1:00:04)
    (世新-萬芳-世新)
    		6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr+12k/hr(17.5 min) + 13 k/hr(27.5 min)  = 45 min
    		 800M x 44K(18 min)
    Sep 2422.4K (5”37 in 63, 5”00 in 56 = 1:59)
    (景美-中正橋-萬芳-景美)
    景美橋-中正橋-世新(10.53K in 59:04, 5"37)
    世新-道南橋-世新(10.03K in 52:57, 5"17)    		6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr+12k/hr(17.5 min) + 13 k/hr(27.5 min)  = 45 min800M x 55K(22 min)
    Oct 1
    25.6K (5”37 in 2:24)
    (景美-馬場町-萬芳-世新)
    10.24K (5"30 in 56:24) 世新-萬芳-世新    		 6k/hr+7k/hr+8k/hr+9k/hr+10k/hr+11k/hr+12k/hr(17.5 min) + 13 k/hr(27.5 min)  = 45 min 800M x 6 x4

    		 6K(26 min)
    Oct 8 12.14K(5"23 in 1:05:18)  世新-萬芳-世新 25.6K (5”37 in 2:24) (景美-馬場町-萬芳-世新)800M x 6
    		6K (26 min)
    Oct 15 19K (5”00 in 1:35) 800M x 7 7K(30 min)
    Oct 22
    22.4K (5”37 in 63, 5”00 in 56 = 1:59) (景美-中正橋-萬芳-景美)

    22.04 K in 2:01:54(5:32 min/K)
    		800M x 6 7 6K(26 min) 7K(30 min) 10K (5" in 50)
    Oct 29 25.8K (5”18 in 2:24)(景美-馬場町-萬芳-世新)

    12.03 K in 1:03:35(5:17 min/K)(景美橋-馬場町-景美橋)


    17.04 K in 1:29:47(5:16 min/K)(景美橋-華中橋-景美橋)
    		800M x 8  (52 min)
    		8K(33 min)10K (5" in 50)
    Nov 5
    27.2K (5”18 in 2:24)(景美-華中橋-萬芳-世新)
    26.03 K(景美橋-華中橋-道南橋-世新 )
    (5:42 min/K in 2:28:13)

    		 800M x 8  (52 min) 6
    		8K(33 min)
    Nov 12 29K (5:18 in 2:33)
    (景美-光復橋-萬芳-世新)
    景美-光復橋-道南橋-世新
    29.03 K in 2:50:27 ( 5:52 min/K)    		800M x 9 (55:15)

    		9K(38 min) 28 min
    Nov 19 32K (5”37 in 90, 5:00 in 80 = 2:50)
    (景美-光復橋-萬芳-福和橋-景美橋)
    景美橋-光復橋-木新( 23.19 公里, 2:12:37, 5:43 分/公里)

    景美橋-中正橋-景美橋 (10.04 公里, 51:58, 5:11 分/公里)    		800M x10 (65 min)

    		10K(43 min)
    Nov 26
    景美橋-光復橋-道南橋-世新(30.02 公里, 2:50:38, 5:41 分/公里)    		800M x 8  (52 min) x 5 (右大腿後抽筋)


    		8K(33 min) 11.5K/hr ( 5:13/K) x 45 min
    Dec 3 24K (5:18 in 2:07)
    (景美-馬場町-萬芳-世新)

    景美橋-萬板大橋-景美橋(20.03 公里, 1:45:52, 5:17 分/公里)

    		800M x6 (39 min)

    6K (26 min)    		6K (26 min)
    Dec 10 12.8K (5”37 in 1:12)
    景美橋-中正橋-景美橋(10.03 公里,49:08,4:54 分/公里)    		800M x3 (19:30)
    3K(13 min)
    		3K(13 min)
    Dec 17 Taipei Ma
    3:20:00, 4:45/K.    		3K(13 min)3K(13 min)
    2016 Training
    Week Yasso 800(15 K/H, 3:12/800M)Easy Run(12 K/H)Tempo(14 K/H, 4:20/KM)LSD
    #(07/31)
    		(60 min)(10 min)
    #(08/07)
    		(60 min)(10 min)
    #(08/14)
    		(60 min)(10 min)12 K
    #(08/21)
    		(60 min)(10 min)12 K
    #1(08/28)
    		(60 min)(15 min)13 K
    #2(09/04)800M x3(60 min)(15 min)14 K
    #3(09/11)痛風
    #4(09/18)60 （min)(60 min)4K(18 min)15 K(景美-華中橋-景美)
    #5(09/25)800M x4800M x5
    		18K(景美-福和-萬芳-世新)
    #6(10/02)800M x6
    		6K(26 min)9 K(景美-福和--世新)
    #7(10/0)800M x7
    		7K(30 min)22 K(景美-中正橋-萬芳-世新)
    #8(10/16)800M x5
    		6K( 25 min)25.02K(景美-馬場町-萬芳-世新)
    #9(10/23)800M x9
    		7K(29min)27.24K(景美-華中橋-萬芳-世新)
    #10(10/30)800M x10
    		9K(38 min)29 K(景美-華中橋-萬芳-世新-靜心小學)
    #11(11/06)800M x8
    		10K(43 min)15 K(景美-華中橋-景美)
    #12(11/13)800M x10
    		10K(43 min)28.5 K(景美-華中橋-萬芳-世新-景華公園)
    #13(11/20)800M x10
    		10K(43 min)21K(景美-中正橋-萬芳-世新)
    #14(11/27)800M x8
    		8K(33 min)17K(景美-福和-萬芳-世新)
    #15(12/04)800M x62.3K(10 min)3.7 K(16 min)12.6K(世新-萬芳-世新)
    #16(12/11)10 min(8k/hr) + 10 min(13k/hr) + 10 min(8k/hr)10 min(8k/hr) + 10 min(13k/hr) + 10 min(8k/hr)10 min(8k/hr) + 10 min(13k/hr) + 10 min(8k/hr)42 K(台北馬拉松)
    3:20:00, 4:45/K.

    2015 Training

    Week Yasso 800(15 K/H, 3:12/800M)Easy Run(12 K/H)Tempo(14 K/H, 4:20/KM)LSD
    #1(10/25)800M x4(60 min)3K(13 min)10K(貓空路跑)
    #2(11/1)800M x5(60 min)5K(21 min)18.24K(景美-福和-萬芳-世新)
    #3(11/8)800M x6(60 min)6K(26 min)22.74K(景美-中正橋-萬芳-世新)
    #4(11/15)800M x7(60 min)7K(30 min)25.02K(景美-馬場町-萬芳-世新)
    #5(11/22)800M x8(60 min)8K( 35 min)27.24K(景美-華中橋-萬芳-世新)
    #6(11/29)800M x9(60 min)9K(39 min)30.54K(景美-光復橋-萬芳-世新)
    #7(12/6)800M x7(50 min)7K(30 min)12.6K(世新-萬芳-世新)
    #8(12/13)800M x5(40 min)3K(13)21 K(台北馬拉松)
    #9(12/20)Bicycle(50 min)7K(30 min)25.02K(景美-馬場町-萬芳-世新)
    #10(12/27)800M x10(60 min)10K(43 min)22.74K(景美-中正橋-萬芳-世新)
    #11(1/3)800M x7(50 min)7K(29 min)18.24K(景美-福和-萬芳-世新)
    #12(1/10)800M x5(40 min)5K(21 min)12.6K(世新-萬芳-世新)
    #13(1/17)800M x3(30 min)3K(13 min)42 K(台北渣打馬拉松)

    This tab shows you the equivalent race performances for the time you entered.* 

    RaceTimePace/MiPace/Km
    Marathon03:07:3607:0904:27
    Half marathon01:30:0106:5204:16
    15K01:02:3106:4204:10
    10K00:40:3906:3204:04

    TypePace/MiPace/Km400200
    Easy 08:08 - 08:3605:03 - 05:21----
    Marathon 07:0904:27----
    Threshold 06:4404:1101:4000:50
    Interval 06:1103:5101:3200:46
    Repetition 05:4703:3601:2600:43

     

    2014 Training
    Mon
    Tue
    Thu
    Weekend
    Easy
    Yasso 800(14.5K/H)
    Tempo(13.5K/H)
    LSD
    #25(6/30)
    11.5(60 min)
    800M(3:20)x4
    4K(18)
    12.6K(世新-萬芳-世新)
    #24(7/7)
    11.5(60 min)
    800M(3:20)x5
    5K(23)
    18.24K(景美-福和-萬芳-世新)
    #23(7/14)
    11.5(60 min)
    800M(3:20)x4
    4K(18)
    12.6K(世新-萬芳-世新)
    #22(7/21)
    11.5(60 min)
    800M(3:20)x6
    6k(27)
    19.44K(景美-永福-萬芳-世新)


    Yasso 800(15K/H)
    Tempo(14K/H)

    #21(7/28)
    11.5(60 min)
    800M(3:12)x5
    5K(21) 10min
    18.24K(景美-福和-萬芳-世新)
    #20(8/4)
    12(60 min)
    800M(3: 12)x6
    6K(25) 20 min
    22.74K(景美-中正橋-萬芳-世新)
    #19(8/11)
    12(60 min)
    800M(3: 12)x5
    5K(21)
    18.24K(景美-福和-萬芳-世新)
    #18(8/18)
    12(60 min)
    800M(3: 12)x7 3
    6K(25) 10min
    25.02K(景美-馬場町-萬芳-世新)
    #17(8/25)
    12(60 min)
    6K(25) 15min
    Travel to Hwalian
    #16(9/1)
    12(60 min)
    800M(3: 12)x8
    6K(25)
    27.24K(景美-華中橋-萬芳-世新)
    #15(9/8)
    12(60 min)
    800M(3: 12)x7
    7K(30)
    18.24K(景美-福和-萬芳-世新)
    #14(9/15)
    12(60 min)
    800M(3: 12)x9
    8K(34)
    30.54K(景美-光復橋-萬芳-世新)
    #13(9/25)
    12(60 min)
    800M(3: 12)x8
    8K(34)
    18.24K(景美-福和-萬芳-世新)
    #12(9/29)
    12(60 min)
    800M(3: 12)x10
    9K(38)
    30.64K(景美-華翠橋-萬芳-世新)
    #11(10/6)
    12(60 min)
    800M(3: 12)x9
    9K(38)
    18.24K(景美-福和-萬芳-世新)
    #10(10/13)
    12(50 min)
    800M(3: 12)x3
    3K(12)
    2014權民路跑21K(總前10,各組前3)
    #9(10/20)
    12(60 min)
    800M(3: 12)x9
    9K(38)
    18.24K(景美-福和-萬芳-世新)
    #8(10/27)
    12(50 min)
    800M(3: 12)x3
    3K(12)
    工業區預10K (前10獎狀；前3錢)
    #7(11/3)
    12(60 min)
    800M(3: 12)x10
    10K(42)
    18.24K(景美-福和-萬芳-世新)
    #6(11/10)
    12(50 min)
    800M(3: 12)x3
    3K(12)
    工業區決10K(前10獎狀；前3錢)
    #5(11/17)
    12(60 min)
    800M(3: 12)x9
    9K(38)
    18.24K(景美-福和-萬芳-世新)
    #4(11/24)
    12(60 min)
    800M(3: 12)x10
    10K(42)
    30.64K(景美-華翠橋-萬芳-世新)
    #3(12/1)
    12(50 min)
    800M(3: 12)x7
    7K(32)
    18.24K(景美-福和-萬芳-世新)
    #2(12/08)
    12(40 min)
    800M(3: 12)x5
    5K(21)
    12.6K(世新-萬芳-世新)
    #1(12/15)
    12(30 min)
    800M(3: 12)x3
    3K(12)
    台北馬
    2013 Training
    電子郵件發布
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