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  <title>跑者留言版 : 2011年10月,11月練跑日記</title>
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  <description>這是 XML 內容的; 跑者留言版 : 天南地北留言版 : 2011年10月,11月練跑日記</description>
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   <title>跑者留言版</title>
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   <title>2011年10月,11月練跑日記 : 11/28 早泳1000公尺 ,中午天氣很熱,忽冷忽熱,晚上急性上呼吸道感染.11/29...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=172126#172126</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=24" rel="nofollow">阿德</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-12-05 at 11:51pm<br /><br />11/28 早泳1000公尺 ,中午天氣很熱,忽冷忽熱,晚上急性上呼吸道感染.<BR>11/29 感冒休息,沒運動.<BR>11/30 跑步上下班,上班跑1小時50分,下班跑2小時10分,總共36k.<span style="font-size:10px"><br /><br />編輯者 阿德 - 2011-12-06 at 12:28pm</span>]]>
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   <pubDate>Mon, 05 Dec 2011 23:51:03 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 :  文章發表人 曾進益不是老了，是炒飯吃太多了。   可能是蝦仁蛋炒飯吃太多變成鮪魚肚跑起格外辛苦呀？ 編輯者...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=171615#171615</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=1014" rel="nofollow">william</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-30 at 9:26pm<br /><br /><table width="99%"><tr><td class="BBquote"><strong><em>文章發表人 曾進益</strong></em><br /><br /><strong><FONT size=4>不是老了，是炒飯吃太多了。</FONT></strong></td></tr></table> <DIV></DIV><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><B style="mso-bidi-font-weight: normal"><FONT size=3><SPAN style="FONT-FAMILY: 新細明體; COLOR: purple; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">可能是蝦仁蛋炒飯吃太多變成鮪魚肚跑起格外辛苦呀？<img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley19.gif" height="17" width="17" border="0" alt="Cry" title="Cry" /></SPAN><SPAN style="COLOR: purple" lang=EN-US><?: prefix = o ns = "urn:schemas-microsoft-com:office:office" /><O:P></O:P></SPAN></FONT></B></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><B style="mso-bidi-font-weight: normal"><SPAN style="COLOR: purple" lang=EN-US><O:P><FONT size=3 face="Times New Roman">&nbsp;</FONT></O:P></SPAN></B></P><span style="font-size:10px"><br /><br />編輯者 william - 2011-12-09 at 8:49am</span>]]>
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   <pubDate>Wed, 30 Nov 2011 21:26:07 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 不是老了，是炒飯吃太多了。 </title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=171611#171611</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=484" rel="nofollow">曾進益</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-30 at 8:58pm<br /><br /><strong><FONT size=4>不是老了，是炒飯吃太多了。</FONT></strong> ]]>
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   <pubDate>Wed, 30 Nov 2011 20:58:28 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 :   跑步腰會很酸可能是肚子變大了也是原因之一？？呵呵編輯者...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=171584#171584</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=1014" rel="nofollow">william</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-30 at 5:42pm<br /><br /><DIV><FONT size=5></FONT>&nbsp;</DIV><DIV><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><SPAN style="FONT-FAMILY: 新細明體; COLOR: navy; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'"><FONT size=5>跑步腰會很酸可能是肚子變大了也是原因之一？？呵呵</FONT></SPAN><SPAN style="COLOR: navy" lang=EN-US><?: prefix = o ns = "urn:schemas-microsoft-com:office:office" /><O:P></O:P></SPAN></P></DIV><span style="font-size:10px"><br /><br />編輯者 william - 2011-12-09 at 8:50am</span>]]>
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   <pubDate>Wed, 30 Nov 2011 17:42:23 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 最近跑步, 腳不酸, 腰很酸...    昨天傍晚突來陣雨,...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=171574#171574</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=977" rel="nofollow">碧湖杜</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-30 at 3:32pm<br /><br /><FONT size=3>最近跑步, 腳不酸, 腰很酸...<img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley18.gif" height="17" width="17" border="0" alt="Ouch" title="Ouch" /><img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley18.gif" height="17" width="17" border="0" alt="Ouch" title="Ouch" /><DIV></DIV><DIV></DIV><DIV>&nbsp;</DIV><DIV>昨天傍晚突來陣雨, 差點打消跑步念頭.</DIV><DIV>還好 ~ 還好 ~ 沒多久就停了.</DIV><DIV>一場雨, 讓公園散步的人變少了, 跑起來更順.</DIV><DIV>三圈以後, 設定4,5,6圈以7分30秒跑完.</DIV><DIV>結果差了一些, 三圈用了23分15秒.</DIV><DIV>每圈還有15秒的進步空間.</DIV><DIV>最後一圈就慢跑收操囉...</DIV><DIV>&nbsp;</DIV><DIV>今天腳不酸, 腰很酸, 結論是 : 老了...<img src="http://www.taipeimarathon.org.tw/forum/smileys/smiley11.gif" height="17" width="17" border="0" alt="Dead" title="Dead" /><img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley11.gif" height="17" width="17" border="0" alt="Dead" title="Dead" /></DIV></FONT>]]>
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   <pubDate>Wed, 30 Nov 2011 15:32:21 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 昨天應該有喵到阿德教練, 在64快速道路上. 我的感想倒是跑了一場...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=171140#171140</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=977" rel="nofollow">碧湖杜</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-28 at 9:15am<br /><br /><FONT size=3>昨天應該有喵到阿德教練, 在64快速道路上.<DIV></DIV>我的感想倒是跑了一場 &lt; 國道半馬 &gt; <img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley4.gif" height="17" width="17" border="0" alt="Big smile" title="Big smile" /><img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley4.gif" height="17" width="17" border="0" alt="Big smile" title="Big smile" /><DIV></DIV><DIV></DIV><DIV>&nbsp;</DIV><DIV>要感謝永慢厚議幫我報名.</DIV><DIV>對新北市政府附近停車場不太熟, 等碰面時已將近6點一刻, 起跑時間為 6:30.</DIV><DIV>前半程均速6分, 抵達折返點正好1小時.</DIV><DIV>回程漸有力不從心感覺, 長距離練不夠, 6分速都撐不到20K.</DIV><DIV>完成時間2小時06分.</DIV><DIV>&nbsp;</DIV><DIV>台北富邦馬拉松一開始就要用1K/6分30秒來跑, 看能否撐完全程...<img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley4.gif" height="17" width="17" border="0" alt="Big smile" title="Big smile" /><img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley4.gif" height="17" width="17" border="0" alt="Big smile" title="Big smile" /></DIV><DIV>&nbsp;</DIV><DIV></DIV></FONT>]]>
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   <pubDate>Mon, 28 Nov 2011 09:15:18 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 :    11/27 新北市八方雲集20K路跑賽,跑64快...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=171083#171083</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=24" rel="nofollow">阿德</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-27 at 7:24pm<br /><br />11/27 新北市八方雲集20K路跑賽,跑64快速道路,風景很棒沒空欣賞,成績1:27:14.跑完左腳又中獎,起水泡,最近老是起水泡,上周右腳,本周左腳.上午09:00回到家補眠,中午12:00起床,吃一個漢堡就出門,參加下午新莊大隊接力,跑最沒壓力的第五棒,每圈秒數在85秒~88秒間,第四圈感覺最難跑,有吉普賽快從肛門衝出,最一圈最好跑,反正用吃奶的力氣跑完,永慢接力隊每圈平均秒數90秒,還好沒花掉強棒的秒數,金歹勢,平常沒練間歇,接力賽貢獻有限.<span style="font-size:10px"><br /><br />編輯者 阿德 - 2011-11-27 at 7:45pm</span>]]>
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   <pubDate>Sun, 27 Nov 2011 19:24:01 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 :    11/18 減量,早上內運5F健身房,踩滑行機,...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=171045#171045</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=24" rel="nofollow">阿德</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-26 at 6:03pm<br /><br />11/18&nbsp; 減量,早上內運5F健身房,踩滑行機,50分鐘,約8K,熱功率80瓦,消耗卡路里200大卡,晚餐吃番茄牛肉刀削麵,冒雨騎單車回家.<br>11/19 沒運動 ,睡懶覺,午睡4小時,晚餐吃雞腿飯便當,21:00就寢.<br>11/20 早上4:30起床,吃了一盤白醬磨菇麵,5:00騎單車到華中橋比賽會場,5:30抵達永慢,永慢跑友都準備好熱身了,6:00準時起跑,很多人兩日連馬,一開始配速都保守,跑不到1K,很輕鬆就追上領先集團,第一圈跟3小時內的高手跑在一起,跑的有點不安心,第二圈起與武忠師兄一起跑3:15配速,跑完2小時20分後,發現右腳起水泡,及左手臂旋轉肌很痛不能動,後面的10K,幸好速度沒掉下太多,先2個男丁組輾過偶,最後2K又被操山馬林俊良及同組的中科院陳新全的最後衝刺超車,沒練間歇跑,只能望風讚嘆別人的速度,回到終點剛好三位好友阿德,土慢永正兄,武忠師兄,都以3:10完成比賽,拜繞圈賽好配速,天氣涼爽之恩賜,3:30以內有100名,3:40以內有200名.自我評量跑的好的原因是距離前一馬有一個月時間,中間只參加半馬比賽,累積能量一次爆發,創造佳績,總結:賽後有帳篷車的活動浴室洗熱水澡,真開心.<br>11/21小腿酸痛,交叉訓練,騎單車上下班.<br>11/22小腿還是酸痛,交叉訓練,騎單車上下班.早上內運7F泳池,慢游15分鐘<span style="font-size: 10px;">.</span><br>11/23 早上內運7F泳池,慢游1千公尺<span style="font-size: 10px;">.<br></span><span style="font-size: 10px;"></span>11/24 早上內運7F泳池,慢游1千5百公尺<br>11/25 下班去內運5F健身房,跑步機1小時,共12K,時速8K~14K.消耗卡路里800大卡.<br>11/26 早上沒運動,上午陪家人到礁溪泡湯,SPA水療按摩肌肉.下午睡懶覺3小時.晚上吃完晚飯,在居家客廳騎健身車30分鐘.<br><span style="font-size: 10px;"></span><br><span style="font-size:10px"><br /><br />編輯者 阿德 - 2011-11-27 at 7:11pm</span>]]>
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   <pubDate>Sat, 26 Nov 2011 18:03:20 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 每星期四晚上,歡迎來碧湖公園聽演奏會 ~ 昨天, 跑過內湖路端出入口,...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=170943#170943</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=977" rel="nofollow">碧湖杜</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-25 at 11:12am<br /><br /><FONT size=3>每星期四晚上,&nbsp;歡迎來碧湖公園聽演奏會 ~<DIV></DIV>昨天, 跑過內湖路端出入口, 公園小廣場.<DIV></DIV>有一人樂隊, 方式為播放伴唱帶, 吹奏薩克斯風, 眾人圍觀, 十分踴躍.<DIV>更有一對男女, 在人牆圍起的中央, 隨音樂節奏, 起舞.</DIV><DIV>精采處, 紛紛鼓掌.</DIV><DIV>是否有人贊助少許( $$ )則不得而知.</DIV><DIV>&nbsp;</DIV><DIV>我從8點跑到9點, 公園7圈/10.2K, 費時58分.</DIV><DIV>離去時, 表演尚未結束.</DIV><DIV>據稱 : 只要天氣許可, 已成常態性活動.</DIV></FONT>]]>
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   <pubDate>Fri, 25 Nov 2011 11:12:18 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 亮華大哥還有一絕,自創的通風跑鞋,免穿襪子,鞋子也不會有腳ㄚ鹹魚味. ...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=170069#170069</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=24" rel="nofollow">阿德</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-18 at 2:21pm<br /><br />亮華大哥還有一絕,自創的通風跑鞋,免穿襪子,鞋子也不會有腳ㄚ鹹魚味.<DIV></DIV>]]>
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   <pubDate>Fri, 18 Nov 2011 14:21:22 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 以前也曾碰過亮華兄, 通常是提個塑膠袋, 或者拿把傘. 拿著小板凳...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=170068#170068</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=977" rel="nofollow">碧湖杜</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-18 at 1:34pm<br /><br /><FONT size=3>以前也曾碰過亮華兄, 通常是提個塑膠袋, 或者拿把傘.<DIV></DIV>拿著小板凳 <img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley29.gif" height="17" width="17" border="0" alt="Wacko" title="Wacko" />.. 作啥丫 ~<DIV></DIV><DIV></DIV><DIV></DIV><DIV>&nbsp;</DIV><DIV>好像在金龍產業道路, 碧山路碰過二次奔仔, 真的是不期而遇.</DIV><DIV></DIV><DIV>最難忘的當然是剛開始跑步時, 不知天高地厚, 相揪去跑風櫃嘴.</DIV><DIV>還是從碧山巖, 觀光果園路線上去, 距離相對較金龍產業道路短.</DIV><DIV>花了四個小時, 差點連滾都滾不回來...<img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley18.gif" height="17" width="17" border="0" alt="Ouch" title="Ouch" /></DIV></FONT>]]>
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   <pubDate>Fri, 18 Nov 2011 13:34:07 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 呵呵,...都有點忘了米國人回來了.一下子場景又拉回了碧湖公...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=169984#169984</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=474" rel="nofollow">賁俊蓮</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-17 at 2:47pm<br /><br />呵呵,...都有點忘了米國人回來了.一下子場景又拉回了碧湖公園.<br />可惜比賽多,改天去堵人....那就是熱季過了,有時會在山上和壁虎不期而遇了.....<br />~~~其實我最常遇到的是拿小板凳的亮華大哥.]]>
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   <pubDate>Thu, 17 Nov 2011 14:47:18 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 昨天晚上趁著下雨的空檔來去碧湖公園繞圈圈.  感覺上跑步人口真的變多了,...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=169975#169975</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=977" rel="nofollow">碧湖杜</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-17 at 1:59pm<br /><br /><FONT size=3>昨天晚上趁著下雨的空檔來去碧湖公園繞圈圈.<DIV></DIV><DIV></DIV>感覺上跑步人口真的變多了, 起碼有10個人在跑.<DIV></DIV>當然趁著無雨, 有風的夜晚, 出來散步的人更多.<DIV>&nbsp;</DIV><DIV>有人擋路, 就放慢速度, 喘口氣, 緩和一下.</DIV><DIV>前幾圈還沒有很順, 大概都是9分一圈.</DIV><DIV>3圈以後, 漸漸適應, 8分30秒可以跑完一圈.</DIV><DIV>跑著..跑著..人群漸漸散去, 好像剩我一人還跑著.</DIV><DIV>按下表, 9點15分, 7圈花掉61分, 約10K.</DIV><DIV>嗯 ~ 感覺不錯.</DIV><DIV>&nbsp;</DIV><DIV>&nbsp;</DIV></FONT>]]>
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   <pubDate>Thu, 17 Nov 2011 13:59:37 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 11/16 早上比較早出門 ,7點到內運7F泳池,游一千公尺...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=169968#169968</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=24" rel="nofollow">阿德</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-17 at 1:01pm<br /><br />11/16 早上比較早出門 ,7點到內運7F泳池,游一千公尺自由式,20分鐘游完,接著到5F健身房,跑步機慢跑8.5K,費時50分鐘,消耗熱量600大卡. <DIV>11/17騎單車上班,7點到內運7F泳池,慢游25分鐘.</DIV><span style="font-size:10px"><br /><br />編輯者 阿德 - 2011-11-17 at 1:02pm</span>]]>
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   <pubDate>Thu, 17 Nov 2011 13:01:17 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 11/15 下班去內運5F健身房 ,沒跑步機可以玩,只好玩乏...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=169841#169841</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=24" rel="nofollow">阿德</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-16 at 9:36am<br /><br /><P>11/15 下班去內運5F健身房 ,沒跑步機可以玩,只好玩乏人問津的登階機,開五盞燈,熱功率200瓦,等級7,速率20,總爬升1000公尺,48分鐘跑完,消耗熱量800大卡.</P><span style="font-size:10px"><br /><br />編輯者 阿德 - 2011-11-17 at 1:01pm</span>]]>
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   <pubDate>Wed, 16 Nov 2011 09:36:41 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 :   文章發表人 賁俊蓮一餐吃那麼多東西不稀奇，但只是吃沒...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=169737#169737</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=1124" rel="nofollow">otto</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-15 at 11:13am<br /><br /><table width="99%"><tr><td class="BBquote"><strong><em>文章發表人 賁俊蓮</strong></em><br /><br />一餐吃那麼多東西不稀奇，但只是吃沒什麼調味又單一種的肉，真的有點恐怖啊！<br>∼∼尤其氣人的是吃完體重還比我輕．唉．．．最近連跑的我大概超補償真是做過頭了啊．<br>∼∼所以我還蠻愛看大胃王的比賽，因為自己就很能吃了，沒想到還有人更能吃．尤其是日本節目，吃相普遍比西方比賽好看多了，而且優勝者多為瘦小可愛的女生呢！<br></td></tr></table><div><font ="Apple-style-span" size="4">賁姐！你也是瘦小可愛的女生啊！<img src="http://s726.photobucket.com/albums/ww267/RachelLin28/youxi/79.gif" height="50" width="50" border="0" /></font></div><div><font ="Apple-style-span" size="4">小粒我一直都這樣覺得<img src="http://i466.photobucket.com/albums/rr23/billypan101/soldier250/50.gif" height="100" width="100" border="0" /></font></div>]]>
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   <pubDate>Tue, 15 Nov 2011 11:13:25 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 一餐吃那麼多東西不稀奇，但只是吃沒什麼調味又單一種的肉，真的...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=169700#169700</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=474" rel="nofollow">賁俊蓮</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-15 at 8:08am<br /><br />一餐吃那麼多東西不稀奇，但只是吃沒什麼調味又單一種的肉，真的有點恐怖啊！<br />∼∼尤其氣人的是吃完體重還比我輕．唉．．．最近連跑的我大概超補償真是做過頭了啊．<br />∼∼所以我還蠻愛看大胃王的比賽，因為自己就很能吃了，沒想到還有人更能吃．尤其是日本節目，吃相普遍比西方比賽好看多了，而且優勝者多為瘦小可愛的女生呢！<br />]]>
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   <pubDate>Tue, 15 Nov 2011 08:08:05 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 :   文章發表人 碧湖杜糖小粒太嚇人了 1磅 = 16...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=169637#169637</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=1124" rel="nofollow">otto</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-14 at 5:29pm<br /><br /><table width="99%"><tr><td class="BBquote"><strong><em>文章發表人 碧湖杜</strong></em><br /><br /><font size="3">糖小粒太嚇人了<div></div>1磅 = 16 ounces = 453 克<div></div>40盎司 = 1,132.5 克<div></div>大約等於泥到市場, 跟老闆說 : 豬肉二斤 ( 600g x 2 )<div></div>一餐吃下肚...<img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley11.gif" height="17" width="17" border="0" alt="Dead" title="Dead" /><img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley11.gif" height="17" width="17" border="0" alt="Dead" title="Dead" /></font></td></tr></table><div><font ="Apple-style-span" size="3">報告壁虎哥，那只是牛排部分，還有附餐飲料（如圖所示）要吃完，幸好有這附餐飲料可以轉換口味，不然就落馬了<img src="http://www.taipeimarathon.org.tw/forum/smileys/smiley36.gif" border="0" alt="LOL" title="LOL" /></font></div><div><br></div><div><br></div><div><img src="https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/388106_318507604830569_100000139951020_1459886_1316527054_n.jpg" height="533" width="800" border="0" /><br></div>]]>
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   <pubDate>Mon, 14 Nov 2011 17:29:16 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 糖小粒太嚇人了 1磅 = 16 ounces = 453...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=169634#169634</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=977" rel="nofollow">碧湖杜</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-14 at 4:41pm<br /><br /><FONT size=3>糖小粒太嚇人了<DIV></DIV>1磅 = 16 ounces = 453 克<DIV></DIV>40盎司 = 1,132.5 克<DIV></DIV>大約等於泥到市場, 跟老闆說 : 豬肉二斤 ( 600g x 2 )<DIV></DIV>一餐吃下肚...<img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley11.gif" height="17" width="17" border="0" alt="Dead" title="Dead" /><img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley11.gif" height="17" width="17" border="0" alt="Dead" title="Dead" /></FONT>]]>
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   <pubDate>Mon, 14 Nov 2011 16:41:09 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 11/13週日跑完山路LSD 40K,洗完澡,馬上騎車到南雅...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=169604#169604</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=24" rel="nofollow">阿德</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-14 at 12:35pm<br /><br />11/13週日跑完山路LSD 40K,洗完澡,馬上騎車到南雅夜市進補,點了一份紐澳大沙朗牛排,以為已經吃很大了,想不到跟糖小粒吃的40盎司美式碳烤牛排,還是小巫見大巫,偶的紐澳大沙朗30分鐘就跑完了.]]>
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   <pubDate>Mon, 14 Nov 2011 12:35:26 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : LSD 40K, 回程要比去程快. 對阿德教練應該適用,...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=169590#169590</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=977" rel="nofollow">碧湖杜</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-14 at 10:30am<br /><br /><FONT size=3>LSD 40K, 回程要比去程快.<DIV></DIV>對阿德教練應該適用, 如果又是跑山路, 去時爬坡, 回來一路下.<DIV>對肉腳如我, 20K 以內可能還行.</DIV><DIV>30K 以後, 體力迅速下降, 去/回程能保持相同時間, 已屬不易..</DIV><DIV>&nbsp;</DIV><DIV>星期天午後, 雨要下不下的, 3點20出門, 跑向金龍產業道路.</DIV><DIV>感覺還不錯, 在上坡處還超越了二位車友.</DIV><DIV>抵達天空咖啡,&nbsp; 正好60分, 喘一下, 喝點水, 折返.</DIV><DIV>途中, 再度碰到到剛才跑上來時那位女跑友,&nbsp;她要跑二趟 ??<img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley3.gif" height="17" width="17" border="0" alt="Shocked" title="Shocked" /><img src="http://www.taipeimarath&#111;n.org.tw/forum/smileys/smiley3.gif" height="17" width="17" border="0" alt="Shocked" title="Shocked" /></DIV><DIV>回程下坡居多, 陡坡放慢, 緩坡維持一定的速度.</DIV><DIV>天還沒黑, 回到碧湖公園. 手錶顯示, 15.4K/1小時47分.</DIV><DIV>&nbsp;</DIV><DIV>11/27 的20K 路跑賽, 平路居多, 2小時應該可以跑的完.</DIV><DIV>12/18台北馬前安排一趟, 風櫃嘴來回30.4K, 看看4小時能否完成 ??</DIV><DIV>&nbsp;</DIV></FONT>]]>
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   <pubDate>Mon, 14 Nov 2011 10:30:40 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 :   11/13上午10:10板橋 &amp;lt;----&amp;gt;三峽白雞山來回跑40...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=169524#169524</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=24" rel="nofollow">阿德</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-13 at 6:33pm<br /><br />11/13上午10:10板橋 &lt;----&gt;三峽白雞山來回跑40 k.<br>從承天禪寺南天母路上山,越過天上山,接北農02號產業道路,遇到土慢進乾兄,好認真,中午還在山上練跑,小弟繼續下到三峽成福路,左轉紫微路上白雞山,單趟2小時15分.<br>在白雞山上吃一碗黑糖薑汁熱豆花,到廟旁的飲水機,補充開水,繼續回家的行程,在北農02號產業道路,龍泉路交叉路口,再補一碗黑糖黑豆薑汁熱豆花,以便有體力跑回家,本來以為下坡會跑比較快,回到家時間還是單趟2小時15分.<span style="font-size:10px"><br /><br />編輯者 阿德 - 2011-11-13 at 6:45pm</span>]]>
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   <pubDate>Sun, 13 Nov 2011 18:33:43 +0000</pubDate>
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   <title>2011年10月,11月練跑日記 : 11/2 跑步上班 18K. 11/5 沒去跑太魯閣,整天...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=169415#169415</link>
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    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=24" rel="nofollow">阿德</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-11 at 12:47pm<br /><br /><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">11/2 </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">跑步上班</SPAN><SPAN lang=EN-US><FONT face="Times New Roman"> 18K.</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">11/5 沒去跑太魯閣,整天閒在家��,實在太怕紫外線,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">下午</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">17:00</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">居家附近忠孝國中</SPAN><?: prefix = st1 ns = "urn:schemas-microsoft-com:office:smarttags" /><ST1:CHMETCNV Sourcue="200" Number="1" TCSC="0" Negative="False" HasSpace="False" UnitName="m" w:st="&#111;n"><SPAN lang=EN-US><FONT face="Times New Roman">200M</FONT></SPAN></ST1:CHMETCNV><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">跑道</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">慢跑</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">25</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">圈</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">, 5K.</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">11/6 </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">太陽很大</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">白天懶的出門跑步</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">下午</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">16:30</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">從家裡出發</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">跑向清水山中湖</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">約</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">17:00</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">在進入石門路,沒多久</SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">就遇到土慢阿財雙人組</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">已跑完下山</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">, </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">怕天黑看不到路</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">決定從山中湖後山的階梯上山</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">行走在夜晚萬籟俱寂之中</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">竟有蟲鳴鳥叫聲</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">有種時間錯亂的感覺</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">, </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">爬了</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">40</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">層樓的石階</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">終於來到稜線之上</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">再下去就沒石階可以踩了</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">全都是泥巴路</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">全憑記憶一步步</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">小心翼翼地走下山</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">白天走</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">10</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分鐘的一小段山路</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">在不斷上下起伏之中</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">覺得很遙遠</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">暗黑心中出現恐懼感</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">怎麼忘了帶手電筒</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">如果有阿謙在就好</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">不怕摸黑走山路</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">不自覺地誦起心經</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">心無掛礙,故</SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">無有恐怖，一邊走路一邊唸心經</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">像在行禪</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">妖魔鬼怪閃一邊</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">好佳在</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">路旁的野狗</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">沒把偶當成飄飄亂吠</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">只是聞一下汗臭味</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">就被醺跑了</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">經過一陣緊張後</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">終於也走到通往山中湖的石砌走道</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">告別熱鬧的山中湖餐廳</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">就一路輕鬆跑回家了</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">來回</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">17K,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">費時</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">2H.</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">11/7 </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">晨跑</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">內運</SPAN><ST1:CHMETCNV Sourcue="5" Number="1" TCSC="0" Negative="False" HasSpace="False" UnitName="F" w:st="&#111;n"><SPAN lang=EN-US><FONT face="Times New Roman">5F</FONT></SPAN></ST1:CHMETCNV><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">健身房跑步機</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,30</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分鐘</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">慢跑</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">5K</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">11/8 </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">晚跑</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">, </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">內運</SPAN><ST1:CHMETCNV Sourcue="5" Number="1" TCSC="0" Negative="False" HasSpace="False" UnitName="F" w:st="&#111;n"><SPAN lang=EN-US><FONT face="Times New Roman">5F</FONT></SPAN></ST1:CHMETCNV><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">健身房跑步機</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">, 30</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分鐘</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">慢跑</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">6K.</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">之後到</SPAN><SPAN lang=EN-US><FONT face="Times New Roman"> <ST1:CHMETCNV Sourcue="7" Number="1" TCSC="0" Negative="False" HasSpace="False" UnitName="F" w:st="&#111;n">7F</ST1:CHMETCNV></FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">泳池游泳</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">中間水道</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">有</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">2</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">條美人魚</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">自由式游的超快</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">兩手壓水很有力</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">偶沒跟游太久</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">, 30</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分鐘就趕快起來</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">, </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">很久沒游了</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">不敢游太久</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">手臂二頭肌怕拉傷</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">.</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">11/9</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">晨跑</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">內運</SPAN><ST1:CHMETCNV Sourcue="5" Number="1" TCSC="0" Negative="False" HasSpace="False" UnitName="F" w:st="&#111;n"><SPAN lang=EN-US><FONT face="Times New Roman">5F</FONT></SPAN></ST1:CHMETCNV><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">健身房跑步機</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,60</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分鐘</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">, 11K.</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">11/10 </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">晨泳自由式</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">30</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分鐘</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">找游的慢的水道跟游</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">放鬆手臂肌肉</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">.</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">11/11</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">晨跑</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">內運</SPAN><ST1:CHMETCNV Sourcue="5" Number="1" TCSC="0" Negative="False" HasSpace="False" UnitName="F" w:st="&#111;n"><SPAN lang=EN-US><FONT face="Times New Roman">5F</FONT></SPAN></ST1:CHMETCNV><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">健身房跑步機</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,60</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">分鐘</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">坡度</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">3.5% ,10K.</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><SPAN lang=EN-US><?: prefix = o ns = "urn:schemas-microsoft-com:office:office" /><O:P><FONT face="Times New Roman" size=3>&nbsp;</FONT></O:P></SPAN></P><span style="font-size:10px"><br /><br />編輯者 阿德 - 2011-11-11 at 3:08pm</span>]]>
   </description>
   <pubDate>Fri, 11 Nov 2011 12:47:12 +0000</pubDate>
   <guid isPermaLink="true">http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=169415#169415</guid>
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   <title>2011年10月,11月練跑日記 : 昨天沒去太魯閣，今天就選擇到三峽竹崙練練腳力。 算是深秋了...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=168792#168792</link>
   <description>
    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=2157" rel="nofollow">阿海</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-11-06 at 7:25pm<br /><br /><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'"><FONT size=2>昨天沒去太魯閣，今天就選擇到三峽竹崙練練腳力。</FONT></SPAN></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=2><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">算是深秋了，太陽雖然早早就起，卻顯得有氣無力；秋陽下的竹崙山區，即使已過上午</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">8</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">時，北縣</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">109</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">大部份還在陰影底下，伴著陣陣涼風，跑起來還覺得挺舒服，直到過竹坑橋，才發現後有追兵，回頭一看，原來是至善的朋友，經歷昨天太魯閣的考驗，今天來竹崙做恢復跑，果然是快腿，即使是上坡，他們還是能踏著輕快的步伐，一個個喊聲加油後輕鬆的輾過老人家我，然後迅速消失在蜿蜒的道路盡頭，相較之下，自己就只能按著自己的步調，如蝸牛般的爬升，反正如同一位至善的跑友說道：「今天是練習，就慢慢來不要受傷為主」，真的是善解人意；重點是感謝至善慢跑，途中多次親切的提供補給，讓今天的練跑順利成，至善，謝謝你們！</SPAN></FONT></P>]]>
   </description>
   <pubDate>Sun, 06 Nov 2011 19:25:30 +0000</pubDate>
   <guid isPermaLink="true">http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=168792#168792</guid>
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   <title>2011年10月,11月練跑日記 : 10/5 跑步上班18K 10/9 新北市議長杯半馬,成積...</title>
   <link>http://www.taipeimarathon.org.tw/forum/forum_posts.asp?TID=10169&amp;PID=168190#168190</link>
   <description>
    <![CDATA[<strong>作者:</strong> <a href="http://www.taipeimarathon.org.tw/forum/member_profile.asp?PF=24" rel="nofollow">阿德</a><br /><strong>Subject:</strong> 10169<br /><strong>發表於：</strong> 2011-10-31 at 5:57pm<br /><br /><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">10/5 </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">跑步上班</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">18K</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">10/9 </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">新北市議長杯半馬</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">成積</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">1:40,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">總名次</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">83</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">名</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">.</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">10/12</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">跑步上班</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">18K</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">10/16 </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">基隆五分山馬拉松</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">成績</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">4:40.</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">百馬紀念</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">不能跑太快,</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">感謝錫能及炎松大哥陪跑,順輝兄拍照.</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">10/22 </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">騎單車</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">大漢溪左岸</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">板橋</SPAN><SPAN lang=EN-US style="FONT-FAMILY: Wingdings; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'; mso-char-: symbol; mso-symbol-font-family: Wingdings"><SPAN style="mso-char-: symbol; mso-symbol-font-family: Wingdings">&szlig;</SPAN></SPAN><SPAN lang=EN-US><FONT face="Times New Roman">---</FONT></SPAN><SPAN lang=EN-US style="FONT-FAMILY: Wingdings; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'; mso-char-: symbol; mso-symbol-font-family: Wingdings"><SPAN style="mso-char-: symbol; mso-symbol-font-family: Wingdings">&agrave;</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">大溪吊橋</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">來回</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">70K. </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">費時</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">4</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">小時</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">.</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">10/23 </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">貓空半馬</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">成積</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">1:35,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">總名次</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">33</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">名</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">.</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">跑完有政大体育館的浴室可以洗澡</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">真舒服</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">.</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">10/26</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">跑步上班</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">18K</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">10/28</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">跑步上班</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">18K</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><FONT size=3><SPAN lang=EN-US><FONT face="Times New Roman">10/30 </FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">長途越野跑</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">大漢溪左岸</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">大鶯歌綠野自行車道</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">板橋</SPAN><SPAN lang=EN-US style="FONT-FAMILY: Wingdings; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'; mso-char-: symbol; mso-symbol-font-family: Wingdings"><SPAN style="mso-char-: symbol; mso-symbol-font-family: Wingdings">&szlig;</SPAN></SPAN><SPAN lang=EN-US><FONT face="Times New Roman">---</FONT></SPAN><SPAN lang=EN-US style="FONT-FAMILY: Wingdings; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'; mso-char-: symbol; mso-symbol-font-family: Wingdings"><SPAN style="mso-char-: symbol; mso-symbol-font-family: Wingdings">&agrave;</SPAN></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">大溪吊橋</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">來回</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">70K.</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">費時</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">8</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">小時</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">.</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">早上</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">10:30</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">出門</SPAN><SPAN lang=EN-US><FONT face="Times New Roman"> ,18:30</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">才回到家</SPAN><SPAN lang=EN-US><FONT face="Times New Roman"> ,</FONT></SPAN><SPAN style="FONT-FAMILY: 新細明體; mso-ascii-font-family: 'Times New Roman'; mso-hansi-font-family: 'Times New Roman'">在鶯歌鐵馬驛站及大溪老街休息補給</SPAN><SPAN lang=EN-US><FONT face="Times New Roman">.</FONT></SPAN></FONT></P><P style="MARGIN: 0cm 0cm 0pt" ="Ms&#111;normal"><SPAN lang=EN-US><?: prefix = o ns = "urn:schemas-microsoft-com:office:office" /><O:P><FONT face="Times New Roman" size=3>&nbsp;</FONT></O:P></SPAN></P><span style="font-size:10px"><br /><br />編輯者 阿德 - 2011-10-31 at 6:05pm</span>]]>
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   <pubDate>Mon, 31 Oct 2011 17:57:26 +0000</pubDate>
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