Notes
79F 90%
Weight before/after: 153/147
no drink
前两天休息的比较充分，easy run没有太push，就是不希望训练第一个tempo跑砸。起跑前2迈热身没有特意放慢，但确实是跑不动。第1迈有些吃劲，不过还算满意跑进7:20，第2迈有些上下缓坡慢了些，之后开始适应，稳定在7:15。看回程还远，决定增加1迈。一共9迈，中间没停，一路没喝水。
recent tempo run http://goo.gl/vKGTz8
date M pace HR Temp(F).
01/01 8 6:53 160 41
01/08 8 6:54 162 28
04/15 6 7:24 171 60
04/21 8 7:11 168 60
04/29 8 7:00 171 53
05/13 8 7:16 164 70
05/21 6 7:50 166 74
05/27 3 7:17 168 Treadmill
06/09 6 7:17 170 75
06/16 8 7:09 166 Treadmill
06/24 7 7:28 171 74
06/30 8 7:20 167 78
07/06 6 7:26 164 79
07/09 8 7:04 NA Treadmill
07/15 8 6:57 NA Treadmill
07/20 5 6:52 NA Treadmill
07/30 6 6:49 161 Treadmill
08/21 7 6:47 172 Treadmill
11/13 7 7:00 169 60
11/18 8 7:01 170 50
11/24 8 6:57 166 49
12/02 8 7:05 164 50
12/08 8 6:54 166 47
12/16 8 6:57 165 Treadmill
12/24 7 7:01 163 67
12/28 8 6:55 162 41
2016
01/03 8 6:53 169 45
01/09 8 6:47 168 52
01/15 8 6:59 166 55
01/22 8 6:59 166 39
01/28 8 6:45 166 34
02/11 10 6:49 164 52
02/25 10 6:46 164 40
03/10 10 6:48 171 Treadmill
03/25 10 6:48 164 46
04/07 10 6:44 168 51
05/27 8 6:49 165 Treadmill
06/02 7 7:08 157 74
06/08 6 7:04 167 75
06/15 7 7:17 159 78
06/22 7 7:13 160 76
06/28 8 7:10 165 79
07/05 6 7:18 164 81
07/12 8 7:25 155 78
08/18 8 7:14 163 77
08/23 8 7:45 159 79
08/31 8 7:17 167 78
09/16 9 7:15 163 79