小魚心率歷程（p8 開始）

little-fish

30 nov :10km stride 1:01:05
1 dec : 15 mins runner core 1200m bresat and 2x 50m free style 50:06mins
2 dec: 22km 2:09:14 ,40mins street workout
3dec : 10km recovery 1:01:02
4 dec : 10km recovery 1:00:14

weekly total run 52.05km ,swim 1300m ,core 23mins

little-fish

7 dec: 10km recovery 57:46
8 dec :10km recovery 57:52 , 8 mins core
10 dec :22.17km 2:05:24
11 dec :10km recovery 58:42
12 dec :10.22 ,1:02:58 ,36:38mins street workout +plyometric

weekly total 62.94km

little-fish

14 dec :10.03 km stride 1:02:22
15 dec : 10km 1:00:59 with 6 pull up in between :15mins plyometric
16 dec :22.15km 2:22:26 hrs ma on shan to tsim sha tsui
17 dec 5km test 21:12 ,failed,3.51km warm up,2km cool down
20 dec :10 km recovery 58:00

weekly total 62.72km

little-fish

2nd  Hal Higdon 5km plan
21 dec :6km 34:22
23 dec :5x 400m @400m rest  :1:32 , 1:29 , 1:31 , 1:34 , 1:31
            3.61km warm up ,1.65km cool down
24 dec : 30 mins tempo 6.30km :4:57 , 4:22 , 4:42, 4:32 , 4:43, 5:08 , 1:34
             3.61KM WARM UP,2KM COOL DOWN
26 DEC :7KM FAST RUN 35:03, street work out 20mins
27 dec :65mins easy run 11.77km

weekly total : 45.96km

little-fish

28 dec :5km recovery 27:55
29 dec :9x 200m@200m rest, sport track: 40:03 , 41:6 , 41:0 , 42:9 , 40:9 , 40:8 , 41:3 , 40:5 , 40:4 ,
           target time 42sec
            3.74km warm up, 2km cool down
30 dec : 20 mins first TRX try workout
31 dec :30mins tempo 6.79km :every 5 mins: 1.1km@4:34 , 1.2km @4:09 , 1.16km@4:19,                        1.16@4:19  , [email protected] , 1.01km @4:56
                3.55km warm up ,2km recovery
                50mins workout+ plyometric , 20 mins TRX 2hrs after

2 Jan 2016 :7km 35:32

weekly total : 33.72km

little-fish

2015 total : run 2188.49km, gym bike 183.47km , swim 9.6km , work out 20:09hrs

little-fish

4 Jan :100 mins 18.92 km,pace 5:17/km . 21 mins trx upper body workout

5 jan : 7x400m@400m rest: 1:30 , 1:29 , 1:30.3 , 1:30.4 ,1:32.1 , 1:30.8 ,1:34.7 still going too fast
          3.53km warm up_1km cool down. 20 mins street workout

7 jan :warm up 3.64km ,2.7km cool down, 35 mins tempo 7.43km

9 jan : 9km 45:44

10 jan :75 mins easy run 13.88km

weekly total 66.06km

little-fish

11 jan : 6km recovery 38:01 mins

12 jan: 10x 200m @200m rest : 42.1 , 41.6 , 41.2 , 42.7 , 40.1 , 39.6 , 41.5 , 40.9  , 41.9 , 39.3 ,
          3.64km warm up ,2km cool down

14 jan : 35mins tempo 7.54km ,warm up 3.64km, 2km cool down

17 jan : 5km test 20:59mins , 3.65km warm up, 2km cool down

weekly total 39.47