---
# System prepended metadata

title: 2021渣打訓練日誌

---

# 2021渣打訓練日誌 

#### 20200907 - 20210114
::: warning
W1-1: 50'jog ✅8.01k@6'29"
W1-2: 1600x4  P:120" R:2'30" ✅6.62k@5'05"
W1-3: 40'jog+4ST ✅6.77k@6'51"
W1-4: 60'jog P:6'30"-6'15" ✅10.02k@6'00"
W1-5: 20K P:6'30" ✅20.01k@6'23"
:::
::: success 
W2-1: 60'jog+8ST ✅9.07k@6'40"  
W2-2: 400x12  P:104" R:70"-75" ⬇️5.38k@4'28"
W2-3: 50'jog ✅7.56k@6'37"
W2-4: 60'jog P:6'30"-6'15" ✅10.01k@6'03"
W2-5: 16-18k Hill ✅18.06k@6'36"
:::
::: warning
W3-1: 45'jog+6ST ✅8.05k@6'31"
W3-2: 1000x7  P:120" R:2'15" ✅7.33k@4'59"
W3-3: 70'jog ⬆️T8k 12.01k@5'53"
W3-4: 40'jog ⬆️8.01k@6'34"
W3-5: 21K 6'15"-6'00" ✅21.5k@6'09"
:::
::: success 
W4-1: 40'jog+10ST ✅6k@6'55"
W4-2: 2400x3  P:128"-130" ⬆️7.81k@5'01"
W4-3: 40'jog ✅6.68k@6'08"
W4-4: 16K P:5'55"-5'40" ✅16k@5'44"
W4-5: 105'jog ✅17k@6'16"
:::
::: warning
W5-1: 50'jog ✅7.51k@6'48"
W5-2: 400x15 P:112"-114"  R:75" ✅6.64k@4'46"
W5-3: 60'jog ✅9.09k@6'36"
W5-4: 13K P:6'00"-5'45" ⬆️13k@5'41"
W5-5: 40'jog ✅6.01k@6'51"
W5-6: 20K P:6'30"-6'15" ⬆️21.5k@6'06"
:::
::: success 
W6-1: 50'jog+4ST ✅7.59k@6'36"
W6-2: 1200x5  P:116"  R:2'40" ✅6.3k@4'55"
W6-3: 50'jog ✅7.57k@6'37"
W6-4: 13K P:6'00"-5'45" ✅17k@6'03"
W6-5: 40'jog ✅5.84k@6'46"
W6-6: 14K  P:5'25"-5'15" ⬇️10.00k@5'17"
:::
::: warning
W7-1: 40'jog+4ST ✅6.31k@7'01" 
W7-2: 2000/1200/400x5 P:120/114/106  R:3'20"/2'/90" ⬇️5.53k@4'47"
W7-3: 40'jog ✅6.18k@6'30"
W7-4: 10K P:5'35"-5'25" ⬇️6k@5'30"
W7-5: 30'jog+2K  P:5'20" ✅7k@6'07"
W7-6: Eva ✅21.44k@1:57
:::
::: success 
W8-1: 50'jog ✅8.00k@6'31"
W8-2: 2000+400x ✅4.36k@4'54"
W8-3: 50'jog ⬆️10.02k@6'32"  
W8-4: 6K jog+200X6 ✅7.69k@6'44"
W8-5: 100'jog   P:6'30"-6'20" ⬆️L10+T8 21.1k@6'05"
:::
::: warning
W9-1: 50'jog+6ST ✅8.55k@6'42" 
W9-2: 400x12  P:106-108  R:80" ✅5.25k@4.48"
W9-3: 60'jog ✅9.2k@6'31"
W9-4: 2.4K jog+800x8 P:112-114 R:100" ⬇️800x6 5.13k@4'31"
W9-5: 40'jog ✅5.87k@6'49" 
W9-6: 田中馬 6'20" ✅42.56k@6'27"
:::
::: success 
W10-1: Rest
W10-2: 2400x3  P:118-120  R:3' ⬇️2400@120" 6.77k@5.44" 
W10-3: 50'jog ✅8.3k@6'38"
W10-4: 10K P:5'45"-5'30" ✅10.07k@5'30"
W10-5: 120'jog ✅18.6k@6'27"
W10-6: 40'jog ⬆️發票盃 12.4k@5'18"
:::
::: warning
W11-1: 50'jog+200M STx6 R:80" ✅9.73k@6'41"
W11-2: 800x8  P:110-112  R:100" ⬇️7.09k@5.04"
W11-3: 40'jog ✅6.28k@6'39"
W11-4: 10L P:5'40"-5'30" ✅10k@5'33"
W11-5: 10K jog ✅10k@6'39"
W11-6: 21K P:5'50"-5'40" ✅21.09k@5'42"
:::
::: success 
W12-1: 60'jog+4ST ✅9.74k@6'36"
W12-2: (900/600/300)x4 P:85/82/78  R:100-90" ✅7.86k@6'27"
W12-3: 40'jog ⬆️7.81k@6'30" 
W12-4: 60'jog ✅10k@5'56"
W12-5: 40'jog ✅6.12k@6'44"
W12-6: 2+26L P:6'15"/6'00"-5'45" ✅28.01k@5'51"
:::
::: warning
W13-1: 50'jog+4ST ✅9.76k@6'33"
W13-2: 400x15 P:106-108"  R:90" ✅6.5k@4'25"
W13-3: 40'jog ✅7.01k@5'46"  
W13-4: 1600x4  P:114-116  R:2'30" ✅6.56k@5'50"
W13-5: Rest ⬆️10.01k@6'29"
W13-6: 21K P:5'50"-5'40" ✅21.1k@5'39"
:::
::: success 
W14-1: 50'jog+4ST ⬆️10.09k@6'21" 
W14-2: 1200x5  P:82-84  R:2' ✅6.14k@4'37"
W14-3: 40'jog ⬆️10.01k@6'31"   
W14-4: 10K P:5'15"-5'05" ✅10.01k@5'09"
W14-5: 14K P:5'25"-5'15" ✅16.01k@5'26"
W14-6: 40'jog ⬆️9.04k@6'44"
:::
::: warning
W15-1: 40'jog+4ST ⬆️10.04k@6'21"  
W15-2: 1000x3+300x5  P:110"-112"/78"-76"  R:2'/80" ⬇️6.63k@5'24"
W15-3: 40'jog ⬆️10.25k@6'18"  
W15-4: 6K  P:5'20"-5'10" ✅6.06k@5'13"
W15-5: 30'jog ⬆️10.01k@6'36"
W15-6: 台北馬 ⬆️L4+L11+T10 21.75k@5'35" 
:::
::: success 
W16-1: Rest ⬆️8.14k@6'44"
W16-2: 10K TT ✅10k@5'09"
W16-3: 40'jog ⬆️10k@6'26"
W16-4: 2000x4  P:5'00" R:2'40" ✅8.15k@4'53"
W16-5: Rest ⬆️10.11k@6'34"
W16-6: 120'jog ✅20.01k@6'06"
:::
::: warning
W17-1: 50'jog ✅8.01k@6'26"
W17-2: 2000x4 P:118-115  R:2'40" ✅8.21k@5'05"
W17-3: 60'jog ✅10.32k@6'36"
W17-4: 12K jog+8ST ✅2.01k@5'58"
W17-5: 27K P:5'45"-5'35" ✅27.01k@5'29"
W17-6: 40'jog ⬆️8.01k@6'36"
:::
::: success 
W18-1: 60'jog+6ST ✅10.17k@6'39"
W18-2: 1600x5 P:112-110"  R:2'15" ✅8.32k@4'55"
W18-3: 50'jog ✅8.04k@6'24"
W18-4: 12K P:5'10"-5'00" ⬇️12.01k@5'19"
W18-5: 40'jog ✅6.2k@6'47"
W18-6: 22K P:5'20"-5'10" ✅22.01k@5'17"
:::
::: warning
W19-1: 50'jog ✅8k@6'32"
W19-2: 3000/2000/1000 P:116/112/108 R:3'30"/2'30" ✅5.96k@4'50"
W19-3: 50'jog ✅8.11k@6'14"
W19-4: 10K P:5'05"-5'00" ⬇️10.01k@5'15"
W19-5: 40'jog ✅6.05k@6'37"
W19-6: 14K P:5'15"-5'05" ✅14.01k@5'15"
:::
::: success 
W20-1: 40'jog+4ST ✅6.09k@7'07"
W20-2: 1000x3+300x5 P:106/70  R:100"/80" ⬇️1000x3 P:120" 7.01k@5'56"
W20-3: 40'jog ❎
W20-4: 5K P:5'05"-5'00" ⬇️7.56k@6'02"
W20-5: 30'jog ✅4.42k@6'37"
W20-6: 渣打馬 ✅42.21km@5'36" 3:56:10
:::