The last 4 weeks of training.. I am sure that I will finish under 8 min mile pace, which will set my PR for 10K (at least). For some runs of the month, I felt a bit tired; I think that it was because I did not get enough sleep the night before.
Yu-Hsiang ran with me once on the 18th.
I still biked to Gugong on Saturday night for a free tour of Art... :)
Note and reflections:
For full log visit. http://www.mapmyrun.com/user_training?u=368516315439
Run > Regular Run: 3m Run + Strength
Date: 08/04/2008
End Time: 08:00:00
Route: 3M-Regular Sinica
Laps: 1
Pace: 00:00 / 07:46 / 00:00
Speed: 0 (mi/hr) / 7.72 (mi/hr) / 0 (mi/hr)
Total Distance: 3.18 mi.
Burned: 361 (kcal)
Workout Weight: 138.0 lbs.
Gear Summary
Shoes: New Balance - 476 (total: 477.90 mi.)a little tried..
Run > Regular Run: 5m
Date: 08/05/2008
Start Time: 19:35:00
End Time: 20:15:00
Route: 3M-Regular Sinica
Laps: 2
Pace: 00:00 / 07:49 / 00:00
Speed: 0 (mi/hr) / 7.66 (mi/hr) / 0 (mi/hr)
Total Distance: 5.18 mi.
Laps: 2
Burned: 594 (kcal)
Workout Weight: 138.0 lbs.
a bit tired today.. too bad... kind of sleepy all day.. :(
Gear Summary
Shoes: New Balance - 476 (total: 477.90 mi.)Run > Tempo Run: 45 min tempo
Date: 08/06/2008
Start Time: 19:29:00
End Time: 20:16:00
Route: 3M-Regular Sinica
Laps: 2
Pace: 00:00 / 07:40 / 00:00
Speed: 0 (mi/hr) / 7.83 (mi/hr) / 0 (mi/hr)
Total Distance: 6.07 mi.
Laps: 2
Burned: 681 (kcal)
Workout Weight: 135.0 lbs.
1 lapse regular route + 2 1 mile route + 2.75 palm route
Gear Summary
Shoes: Brooks - Defyance (total: 99.78 mi.)Run > Regular Run: 3m Run + Strength
Date: 08/07/2008
Start Time: 19:26:00
End Time: 19:50:00
Route: 3M-Regular Sinica
Laps: 1
Pace: 00:00 / 07:32 / 00:00
Speed: 0 (mi/hr) / 7.94 (mi/hr) / 0 (mi/hr)
Total Distance: 3.18 mi.
Burned: 351 (kcal)
Workout Weight: 135.0 lbs.
good.. not windy
Gear Summary
Shoes: Brooks - Defyance (total: 99.78 mi.)Swim > Recovery and Form: Swimming
Date: 08/09/2008Start Time: 15:45:00
End Time: 16:30:00
Laps: 1
Total Distance: 0.00 mi.
Burned: 336 (kcal)
Workout Weight: 135.0 lbs.
Run > Regular Run: 3m Run + Strength
Date: 08/11/2008
Start Time: 19:17:00
End Time: 19:42:00
Route: 3M-Regular Sinica
Laps: 1
Pace: 00:00 / 07:52 / 00:00
Speed: 0 (mi/hr) / 7.63 (mi/hr) / 0 (mi/hr)
Total Distance: 3.18 mi.
Burned: 361 (kcal)
Workout Weight: 135.0 lbs.
rainy day; a few drops during the run.
Gear Summary
Shoes: New Balance - 476 (total: 477.90 mi.)Run > Regular Run: 5.5 m
Date: 08/12/2008
Start Time: 20:53:00
End Time: 21:40:00
Route: 3M-Regular Sinica
Laps: 2
Pace: 00:00 / 07:55 / 00:00
Speed: 0 (mi/hr) / 7.58 (mi/hr) / 0 (mi/hr)
Total Distance: 5.95 mi.
Laps: 2
Burned: 679 (kcal)
Workout Weight: 135.0 lbs.
in front of gym 2 lapse (x0.38m)
+ 2 miles + 1 full lapse
Gear Summary
Shoes: Brooks - Defyance (total: 99.78 mi.)Run > Regular Run: 4m run + Strength
Date: 08/14/2008
Start Time: 19:19:00
End Time: 19:50:00
Route: 3M-Regular Sinica
Laps: 1
Pace: 00:00 / 07:31 / 00:00
Speed: 0 (mi/hr) / 7.97 (mi/hr) / 0 (mi/hr)
Total Distance: 4.18 mi.
Burned: 454 (kcal)
Workout Weight: 135.0 lbs.
humid but alright.
Gear Summary
Shoes: Brooks - Defyance (total: 99.78 mi.)Run > Long Run: 7 m
Date: 08/17/2008
Start Time: 20:20:00
End Time: 21:28:00
Route: 8 m Jilung River Trail
Laps: 1
Pace: 00:00 / 08:07 / 00:00
Speed: 0 (mi/hr) / 7.38 (mi/hr) / 0 (mi/hr)
Total Distance: 8.43 mi.
Burned: 923 (kcal)
Workout Weight: 137.0 lbs.
Good weather (but always humid)
Gear Summary
Shoes: Brooks - Defyance (total: 99.78 mi.)Run > Easy Run / Jog: 3m Run + Strength
Date: 08/18/2008
Start Time: 18:54:00
End Time: 19:27:00
Route: 3M-Regular Sinica
Laps: 1
Pace: 00:00 / 10:34 / 00:00
Speed: 0 (mi/hr) / 5.68 (mi/hr) / 0 (mi/hr)
Total Distance: 3.18 mi.
Burned: 362 (kcal)
Workout Weight: 137.0 lbs.
good run; ok weather; with Yu-Shiang.
Gear Summary
Shoes: New Balance - 476 (total: 477.90 mi.)Run > Regular Run: 6m Run
Date: 08/19/2008
Start Time: 21:41:00
End Time: 22:29:00
Route: 1m Sinica
Laps: 1
Pace: 00:00 / 07:50 / 00:00
Speed: 0 (mi/hr) / 7.64 (mi/hr) / 0 (mi/hr)
Total Distance: 6.17 mi.
Burned: 705 (kcal)
Workout Weight: 137.0 lbs.
Cool late night run; a bit full because ate about an hour earlier.
Gear Summary
Shoes: Brooks - Defyance (total: 99.78 mi.)
Run > Tempo Run: 50 min tempo
Date: 08/20/2008
Start Time: 18:49:00
End Time: 19:25:00
Route: 3M-Regular Sinica
Laps: 1
Pace: 00:00 / 08:00 / 00:00
Speed: 0 (mi/hr) / 7.49 (mi/hr) / 0 (mi/hr)
Total Distance: 4.58 mi.
Burned: 494 (kcal)
Workout Weight: 137.0 lbs.
Ended early because wanted to see Taekwondo women and men... Men against Taiwan.
Gear Summary
Shoes: Brooks - Defyance (total: 99.78 mi.)Run > Regular Run: 4m run + Strength
Date: 08/21/2008
Start Time: 20:49:00
End Time: 21:21:00
Route: 3M-Regular Sinica
Laps: 1
Pace: 00:00 / 07:32 / 00:00
Speed: 0 (mi/hr) / 7.94 (mi/hr) / 0 (mi/hr)
Total Distance: 4.18 mi.
Burned: 459 (kcal)
Workout Weight: 137.0 lbs.
Good run; nice weather.
Gear Summary
Shoes: Brooks - Defyance (total: 99.78 mi.)Run > Long Run: 8 m
Date: 08/25/2008
Start Time: 20:32:00
End Time: 21:40:00
Route: 1m in Sinica
Laps: 8
Pace: 00:00 / 07:52 / 00:00
Speed: 0 (mi/hr) / 7.6 (mi/hr) / 0 (mi/hr)
Total Distance: 8.63 mi.
Laps: 8
Burned: 990 (kcal)
Workout Weight: 137.0 lbs.
The route started with the regular 3 miles and extended to the zhongwha school; 3 laps on the track; the section of 132; the palm ave to GRC (back to behind the activity center).
Gear Summary
Shoes: Brooks - Defyance (total: 99.78 mi.)Run > Easy Run / Jog: 5 m
Date: 08/26/2008
Start Time: 17:58:00
End Time: 18:58:00
Route: 3M-Regular Sinica
Laps: 2
Pace: 00:00 / 12:13 / 00:00
Speed: 0 (mi/hr) / 4.91 (mi/hr) / 0 (mi/hr)
Total Distance: 4.93 mi.
Laps: 2
Burned: 421 (kcal)
Workout Weight: 137.0 lbs.
Gear Summary
Shoes: Brooks - Defyance (total: 99.78 mi.)Run > Interval Training: 5x400m
Date: 08/27/2008
Start Time: 21:15:00
End Time: 21:33:00
Route: Sinica Track
Laps: 16
Pace: 00:00 / 09:22 / 00:00
Speed: 0 (mi/hr) / 6.4 (mi/hr) / 0 (mi/hr)
Total Distance: 1.92 mi.
Laps: 16
Burned: 213 (kcal)
Workout Weight: 137.0 lbs.
Gear Summary
Shoes: Brooks - Defyance (total: 99.78 mi.)Run > Regular Run: 2 mile Run
Date: 08/28/2008
Start Time: 18:40:00
End Time: 18:58:00
Route: 1m in Sinica
Laps: 2
Pace: 00:00 / 07:34 / 00:00
Speed: 0 (mi/hr) / 7.9 (mi/hr) / 0 (mi/hr)
Total Distance: 2.37 mi.
Laps: 2
Burned: 262 (kcal)
Workout Weight: 137.0 lbs.
The route started with the regular 3 miles and extended to the zhongwha school; 3 laps on the track; the section of 132; the palm ave to GRC (back to behind the activity center).
Gear Summary
Shoes: Brooks - Defyance (total: 99.78 mi.)Continue reading the rest...
