《A》Warm up第8道,454M*7圈=3.1Km/19'24"
《B》5000M→4000M→3000M→2000M
(1)20'27"
(2)16'24"
(3)12'19"
(4)8'02"
《C》cool down第8道,454m*6圈=2.7Km/18'58"
A+B+C=19.8KM/1:35'34"
課表目標5000M配21'15";實際跑20'27"
(1)41"
(2)1'28"
(3)1'37"
(4)1'40"
(5)1'39"
(6)1'39"
(7)1'41"
(8)1'39"
(9)1'39"
(0)1'39"
(1)1'40"
(2)1'39"
(3)1'39"
課表目標4000M配17';實際跑16'24"
(1)1'30"
(2)1'39"
(3)1'37"
(4)1'40"
(5)1'40"
(6)1'38"
(7)1'39"
(8)1'40"
(9)1'40"
(0)1'36"
課表目標3000M配12'45";實際跑12'19"
(1)47"
(2)1'37"
(3)1'39"
(4)1'38"
(5)1'37"
(6)1'36"
(7)1'40"
(8)1'41"
課表目標2000M配8'30";實際跑8'02"
(1)1'31"
(2)1'40"
(3)1'35"
(4)1'35"
(5)1'38"
安靜心跳:46bpm
睡前心跳:49bpm
游泳訓練:00H00M---00Km
單月騎乘:01H25M---35.3Km
單月跑步:01H35M---19.8Km
時間總合:03H00M
單週時間:10H08M(3/28~4/03)
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