記錄第一週及第二週的跑步訓練課表與成果。

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               border-radius: 8px;                padding: 16px;                font-size: 16px;                color: #535150;                line-height: 180%;                text-align: left;              }              .lexical__textBold {                font-weight: bold;              }              .lexical__textItalic {                font-style: italic;              }              .lexical__textUnderline {                text-decoration: underline;              }              .lexical__textStrikethrough {                text-decoration: line-through;              }              .lexical__textUnderlineStrikethrough {                text-decoration: underline line-through;              }              .lexical__textSubscript {                font-size: 0.8em;                vertical-align: sub;              }              .lexical__textSuperscript {                font-size: 0.8em;                vertical-align: super;              }              .lexical__textCode {                background-color: rgb(240, 242, 245);                padding: 1px 0.25rem;                font-family: Menlo, Consolas, Monaco, monospace;                font-size: 94%;              }            </style></head><body><div class="article-container"><p class="graf--p" dir="ltr"><span style="white-space: pre-wrap;">沒錯~理想是很美好的~但現實卻是非常骨感的!很快的.上次報名完後.已經過完一週.今天已是第二週的開始.說好要好好記錄自己的訓練.這邊就一起附上!</span></p><div class="graf--img center"><div class="lexical__imageWrapper"><img src="https://images.vocus.cc/523483d9-2778-43a6-82bc-188bafe10aa2.jpg" data-src="https://resize-image.vocus.cc/resize?norotation=true&quality=80&url=https%3A%2F%2Fimages.vocus.cc%2F523483d9-2778-43a6-82bc-188bafe10aa2.jpg&width=594&sign=mcvS5LOzTEVZOzw0UzuEGKoMkpkXyTMSPQGsiWLXTf0" class="lazy" data-loaded="false" data-original-src="https://images.vocus.cc/523483d9-2778-43a6-82bc-188bafe10aa2.jpg" data-lowquality="false" data-width="594" data-height="220" data-retry="0" onerror="Number(this.dataset.retry) > 4 ? this.src='/static/default-error-img.svg': (() => {this.src=this.dataset.originalSrc; this.dataset.retry = Number(this.dataset.retry)+1;})()" data-istopthreeimage="false" alt="第一週課表-達成率100%^^"></div><div class="captionTheme__wrapper"><p class="captionTheme__paragraph">第一週課表-達成率100%^^</p></div></div><p class="graf--p" dir="ltr"><span style="white-space: pre-wrap;">上週紀錄了開學跑之後.週二~週四連跑3天.因為都是輕鬆跑.所以不會太困難.體能負擔也不大.只有週六.因為天氣炎熱及有一段時間沒跑超過10K.所以週六運動後.是比較有感的疲勞.但還行!!第一週規劃的課表跑量約26K左右.往後每週就慢慢增加跑量10%左右(每週增加跑量10%是很多人經驗累積的數值.我就比照辦理)~凡事起頭難.萬丈高樓平地起~但只要開始了就表示離目標更近了一些~~運動時都用GARMIN手錶紀錄.所以可不是做EXCEL表勾一勾唬爛就完成.是一步步札實跑完的^^</span></p><div class="graf--img center"><div class="lexical__imageWrapper"><img src="https://images.vocus.cc/57aaf220-a86b-4d9c-afad-071f0ff3d99d.jpg" data-src="https://resize-image.vocus.cc/resize?norotation=true&quality=80&url=https%3A%2F%2Fimages.vocus.cc%2F57aaf220-a86b-4d9c-afad-071f0ff3d99d.jpg&width=740&sign=3mnBpHW0W0n4sE13-DSbZPhI0o_5pZJhPUBDoPy-NBg" class="lazy" data-loaded="false" data-original-src="https://images.vocus.cc/57aaf220-a86b-4d9c-afad-071f0ff3d99d.jpg" data-lowquality="false" data-width="1058" data-height="299" data-retry="0" onerror="Number(this.dataset.retry) > 4 ? this.src='/static/default-error-img.svg': (() => {this.src=this.dataset.originalSrc; this.dataset.retry = Number(this.dataset.retry)+1;})()" data-istopthreeimage="false" alt="GARMIN手錶紀錄."></div><div class="captionTheme__wrapper"><p class="captionTheme__paragraph">GARMIN手錶紀錄.</p></div></div><div class="graf--img center"><div class="lexical__imageWrapper"><img src="https://images.vocus.cc/443ab696-8685-456d-94ad-45ce88c6a9ec.jpg" data-src="https://resize-image.vocus.cc/resize?norotation=true&quality=80&url=https%3A%2F%2Fimages.vocus.cc%2F443ab696-8685-456d-94ad-45ce88c6a9ec.jpg&width=588&sign=sOarx1JZn5baiM3Ll0dz74dwPA_6y03hfSSIhEr3mAM" class="lazy" data-loaded="false" data-original-src="https://images.vocus.cc/443ab696-8685-456d-94ad-45ce88c6a9ec.jpg" data-lowquality="false" data-width="588" data-height="224" data-retry="0" onerror="Number(this.dataset.retry) > 4 ? this.src='/static/default-error-img.svg': (() => {this.src=this.dataset.originalSrc; this.dataset.retry = Number(this.dataset.retry)+1;})()" data-istopthreeimage="false" alt="第二週課表規劃"></div><div class="captionTheme__wrapper"><p class="captionTheme__paragraph">第二週課表規劃</p></div></div><p class="graf--p" dir="ltr"><span style="white-space: pre-wrap;">第一週完成.因為課表較輕鬆也因為剛開始.所以還沒什麼壓力~第二週課表也排定如上~週跑量排定約30K.下週日跟公司同事一起團報9/14的Panasonic盃12.5k路跑.剛好也完美的貼合規劃在自己的課表內~這週就請我自己也繼續加油吧!!!^^</span></p><div class="graf--img center"><div class="lexical__imageWrapper"><img src="https://images.vocus.cc/4580712d-fbde-4f8a-94b4-951132af6e84.jpg" data-src="https://resize-image.vocus.cc/resize?norotation=true&quality=80&url=https%3A%2F%2Fimages.vocus.cc%2F4580712d-fbde-4f8a-94b4-951132af6e84.jpg&width=740&sign=TV60tIPeFFmStLTfTEWYKuc2UpvTylioigyku-X9Tys" class="lazy" data-loaded="false" data-original-src="https://images.vocus.cc/4580712d-fbde-4f8a-94b4-951132af6e84.jpg" data-lowquality="false" data-width="955" data-height="374" data-retry="0" onerror="Number(this.dataset.retry) > 4 ? this.src='/static/default-error-img.svg': (() => {this.src=this.dataset.originalSrc; this.dataset.retry = Number(this.dataset.retry)+1;})()" data-istopthreeimage="false" alt="Panasonic 12.5路跑"></div><div class="captionTheme__wrapper"><p class="captionTheme__paragraph">Panasonic 12.5路跑</p></div></div><p class="graf--p" dir="ltr"><span style="white-space: pre-wrap;">本週自我鼓勵--#只要多前進一步.就表示離目標更進了一步!!!</span></p></div></body></html>

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運動

我的跑步訓練日記：第二週完成，第三週ing

2026渣打馬開學跑

有勇氣被討厭的人~能享受自己的人生!!
但自律的人~能享有人生的自由!

追求自律的J

課表

跑步

加油

我的跑步訓練日記：第一週完成，第二週繼續加油！

電影戲劇

<p class="lexical__paragraph" dir="ltr"><span style="white-space: pre-wrap;">沒錯~理想是很美好的~但現實卻是非常骨感的!很快的.上次報名完後.已經過完一週.今天已是第二週的開始.說好要好好記錄自己的訓練.這邊就一起附上!</span></p><div class="lexical__image center"><div class="lexical__imageWrapper"><img src="https://resize-image.vocus.cc/resize?norotation=true&amp;quality=80&amp;url=https%3A%2F%2Fimages.vocus.cc%2F523483d9-2778-43a6-82bc-188bafe10aa2.jpg&amp;width=594&amp;sign=mcvS5LOzTEVZOzw0UzuEGKoMkpkXyTMSPQGsiWLXTf0" fetchpriority="high" data-src="https://resize-image.vocus.cc/resize?norotation=true&amp;quality=80&amp;url=https%3A%2F%2Fimages.vocus.cc%2F523483d9-2778-43a6-82bc-188bafe10aa2.jpg&amp;width=594&amp;sign=mcvS5LOzTEVZOzw0UzuEGKoMkpkXyTMSPQGsiWLXTf0" data-loaded="true" data-original-src="https://images.vocus.cc/523483d9-2778-43a6-82bc-188bafe10aa2.jpg" data-lowquality="false" data-width="594" data-height="220" data-retry="0" onerror="Number(this.dataset.retry) > 4 ? this.src='/static/default-error-img.svg': (() => {this.src=this.dataset.originalSrc; this.dataset.retry = Number(this.dataset.retry)+1;})()" data-istopthreeimage="true" alt="第一週課表-達成率100%^^"></div><div class="captionTheme__wrapper"><p class="captionTheme__paragraph">第一週課表-達成率100%^^</p></div></div><p class="lexical__paragraph" dir="ltr"><span style="white-space: pre-wrap;">上週紀錄了開學跑之後.週二~週四連跑3天.因為都是輕鬆跑.所以不會太困難.體能負擔也不大.只有週六.因為天氣炎熱及有一段時間沒跑超過10K.所以週六運動後.是比較有感的疲勞.但還行!!第一週規劃的課表跑量約26K左右.往後每週就慢慢增加跑量10%左右(每週增加跑量10%是很多人經驗累積的數值.我就比照辦理)~凡事起頭難.萬丈高樓平地起~但只要開始了就表示離目標更近了一些~~運動時都用GARMIN手錶紀錄.所以可不是做EXCEL表勾一勾唬爛就完成.是一步步札實跑完的^^</span></p><div class="lexical__image center"><div class="lexical__imageWrapper"><img src="https://resize-image.vocus.cc/resize?norotation=true&amp;quality=80&amp;url=https%3A%2F%2Fimages.vocus.cc%2F57aaf220-a86b-4d9c-afad-071f0ff3d99d.jpg&amp;width=740&amp;sign=3mnBpHW0W0n4sE13-DSbZPhI0o_5pZJhPUBDoPy-NBg" fetchpriority="high" data-src="https://resize-image.vocus.cc/resize?norotation=true&amp;quality=80&amp;url=https%3A%2F%2Fimages.vocus.cc%2F57aaf220-a86b-4d9c-afad-071f0ff3d99d.jpg&amp;width=740&amp;sign=3mnBpHW0W0n4sE13-DSbZPhI0o_5pZJhPUBDoPy-NBg" data-loaded="true" data-original-src="https://images.vocus.cc/57aaf220-a86b-4d9c-afad-071f0ff3d99d.jpg" data-lowquality="false" data-width="1058" data-height="299" data-retry="0" onerror="Number(this.dataset.retry) > 4 ? this.src='/static/default-error-img.svg': (() => {this.src=this.dataset.originalSrc; this.dataset.retry = Number(this.dataset.retry)+1;})()" data-istopthreeimage="true" alt="GARMIN手錶紀錄."></div><div class="captionTheme__wrapper"><p class="captionTheme__paragraph">GARMIN手錶紀錄.</p></div></div><div class="lexical__image center"><div class="lexical__imageWrapper"><img src="https://resize-image.vocus.cc/resize?norotation=true&amp;quality=80&amp;url=https%3A%2F%2Fimages.vocus.cc%2F443ab696-8685-456d-94ad-45ce88c6a9ec.jpg&amp;width=588&amp;sign=sOarx1JZn5baiM3Ll0dz74dwPA_6y03hfSSIhEr3mAM" fetchpriority="high" data-src="https://resize-image.vocus.cc/resize?norotation=true&amp;quality=80&amp;url=https%3A%2F%2Fimages.vocus.cc%2F443ab696-8685-456d-94ad-45ce88c6a9ec.jpg&amp;width=588&amp;sign=sOarx1JZn5baiM3Ll0dz74dwPA_6y03hfSSIhEr3mAM" data-loaded="true" data-original-src="https://images.vocus.cc/443ab696-8685-456d-94ad-45ce88c6a9ec.jpg" data-lowquality="false" data-width="588" data-height="224" data-retry="0" onerror="Number(this.dataset.retry) > 4 ? this.src='/static/default-error-img.svg': (() => {this.src=this.dataset.originalSrc; this.dataset.retry = Number(this.dataset.retry)+1;})()" data-istopthreeimage="true" alt="第二週課表規劃"></div><div class="captionTheme__wrapper"><p class="captionTheme__paragraph">第二週課表規劃</p></div></div><p class="lexical__paragraph" dir="ltr"><span style="white-space: pre-wrap;">第一週完成.因為課表較輕鬆也因為剛開始.所以還沒什麼壓力~第二週課表也排定如上~週跑量排定約30K.下週日跟公司同事一起團報9/14的Panasonic盃12.5k路跑.剛好也完美的貼合規劃在自己的課表內~這週就請我自己也繼續加油吧!!!^^</span></p><div class="lexical__image center"><div class="lexical__imageWrapper"><img src="https://resize-image.vocus.cc/resize?norotation=true&amp;quality=1&amp;url=https%3A%2F%2Fimages.vocus.cc%2F4580712d-fbde-4f8a-94b4-951132af6e84.jpg&amp;width=740&amp;sign=uRhgeDyn588tJPeomxyrWCFw-wk_XKLySJdDx3eWpDw" data-src="https://resize-image.vocus.cc/resize?norotation=true&amp;quality=80&amp;url=https%3A%2F%2Fimages.vocus.cc%2F4580712d-fbde-4f8a-94b4-951132af6e84.jpg&amp;width=740&amp;sign=TV60tIPeFFmStLTfTEWYKuc2UpvTylioigyku-X9Tys" class="lazy" data-loaded="false" data-original-src="https://images.vocus.cc/4580712d-fbde-4f8a-94b4-951132af6e84.jpg" data-lowquality="true" data-width="955" data-height="374" data-retry="0" onerror="Number(this.dataset.retry) > 4 ? this.src='/static/default-error-img.svg': (() => {this.src=this.dataset.originalSrc; this.dataset.retry = Number(this.dataset.retry)+1;})()" data-istopthreeimage="false" alt="Panasonic 12.5路跑"></div><div class="captionTheme__wrapper"><p class="captionTheme__paragraph">Panasonic 12.5路跑</p></div></div><p class="lexical__paragraph" dir="ltr"><span style="white-space: pre-wrap;">本週自我鼓勵--#只要多前進一步.就表示離目標更進了一步!!!</span></p>