16.7 km | 01:29:30 | 05:20/km日期: 2013-05-16 19:59 - 卡路里: 926 Cal
Pace: 06'29" / 05'54" / 05'33" / 04'55" / 04'29" / 04'35" / 04'31" / 04'42" / 05'37" / 04'35" / 04'43" / 04'42" / 05'22" / 06'03" / 06'20" / 06'07" / 06'31" /
4000間歇*2 恢復跑1KM配速5分40秒
第一趟還可以HOLD在每公里4.5分,第二趟就現出原形掉回4分40秒了。下次4000間歇練習要用4分40秒。
5月累積里程 : 331.78 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'29" | 00:06'29" |
2 | 05'54" | 00:12'23" |
3 | 05'33" | 00:17'56" |
4 | 04'55" | 00:22'51" |
5 | 04'29" | 00:27'20" |
6 | 04'35" | 00:31'55" |
7 | 04'31" | 00:36'26" |
8 | 04'42" | 00:41'08" |
9 | 05'37" | 00:46'45" |
10 | 04'35" | 00:51'20" |
11 | 04'43" | 00:56'03" |
12 | 04'42" | 01:00'45" |
13 | 05'22" | 01:06'07" |
14 | 06'03" | 01:12'10" |
15 | 06'20" | 01:18'30" |
16 | 06'07" | 01:24'37" |
16.7 | 06'30" | 01:29'30" |