Week 10 Saturday

Activities/Actions:

• Tennis at 8:30-10a with Dave Kenedy, P' Lek, P' Rung, Seen Meng
• Biked to downtown (about ~ 30 miles)
• CAF: Sculpture in the Loop
  

Stat:

Course condition:

How I felt:
(the 5-point scale)

• Physically 5
  
• Mentally 5
  
• About my nutrition 3
  
• About my sleep 3
  

How hard did I work? 5 for tennis; 8 for biking
(the 10-point scale)

Note and reflections:
Great day; to be updated

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Week 10 Friday - Sign up for Chicago 1/2

Activities/Actions:

• Run the Columbian Basin route
• Stretched for 15 mins
  

Stat:
Started 8p; ~25 mins
Course condition:

How I felt:
(the 5-point scale)

• Physically 5
• Mentally 4
• About my nutrition 4
• About my sleep 3

How hard did I work? 7
(the 10-point scale)

Note and reflections:
I just signed up for the 10th Chicago 1/2 since I feel that I will not go for SF 1/2 (sad...). The run was good today. This means that I will need to set up training schedule for the October run. To be updated.

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Week 10 Thursday

Activities/Actions:

• Ran tempo for yesterday; a shorter route.

Stat:
started 8p; 35 mins.
Course condition:

How I felt:
(the 5-point scale)

• Physically 4
• Mentally 4
• About my nutrition 4
• About my sleep 4

How hard did I work? 7
(the 10-point scale)

Note and reflections:
Fire flies .... (To be updated; stay tune).....

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Week 10 Wednesday

Activities/Actions:

• (Run: 40 min tempo is on schedule)
• Squash with P' Lek and Peiling
• Tomorrow will do tempo; did not do today because of the rain after the movie

Stat:

Course condition:

How I felt:
(the 5-point scale)

• Physically 5
• Mentally 4
• About my nutrition 4
• About my sleep 4

How hard did I work? 4
(the 10-point scale)

Note and reflections:
Sometimes, weather and schedule do not cooperate to each other. Actually, I also escaped to see a movie at the time I was supported to run.

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Week 10 Tuesday

Activities/Actions:

• (4.5 m run on schedule)
• Ran on my 5 mile Lakefront Path
• Biked to lab as usual
  

Stat:
Started ~ 8:30p; 40 mins

Course condition: Nice and cool. A bit dark but it is good. A few people were on the path; a few sprinkles.

How I felt:
(the 5-point scale)

• Physically 5
• Mentally 5
• About my nutrition 2
• About my sleep 4

How hard did I work? 7
(the 10-point scale)

Note and reflections:
After a long day of work, I have to force myself out to the lakefront path. Though it is a bit late in the evening, it is worth! It was raining for awhile this afternoon (still have some sprinkles); this makes the air moistful.

I did not eat much this afternoon because of the enjoyment of work.... :)

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Week 10 Monday

Activities/Actions:

• Squash with P' Lek
• Stretched and strengthened ~ 1 hour

Stat:
Resting Hearth Rate: 53 BPM

Course condition:

How I felt:
(the 5-point scale)

• Physically 5
  
• Mentally 4
  
• About my nutrition 3
  
• About my sleep 3
  

How hard did I work? 7
(the 10-point scale)

Note and reflections:
I tried to get into schedule for 1/2 training..... Though, I am not sure whether I can do a long run this Sunday.

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Week 9 Sunday

Activities/Actions:

• Rest Day; Dinner with Ya-Wen, Tung-hurn, Peiling, Kevin, Josh and Scott.

Stat:
n/a
Course condition:

How I felt:
(the 5-point scale)

• Physically 5
  
• Mentally 5
  
• About my nutrition 4
  
• About my sleep 5
  

How hard did I work?
(the 10-point scale)

Note and reflections:
I am thinking whether I should participate in SF 1/2 or not. It seems that I haven't followed my training program at all. There is only 4 weeks left before the rece. Hmmmmm...

Chicago Classic Distance will be on Aug 13. Should I do this instead? The 1/2 is on the first of October... At least Kevin is going to run in this race. Well welll... It seems to me that SF become a slim chance for me to participate. Oh, well.

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