30.1 km | 02:39:08 | 05:16/km日期: 2013-10-26 07:55 - 地點: 河濱公園 - 天氣: 多雲時晴 - 卡路里: 1709 Cal - 溫度: 19°C - 濕度: 73%
Pace: 05'29" / 05'10" / 05'17" / 05'21" / 05'22" / 05'21" / 05'17" / 05'14" / 05'18" / 05'17" / 05'10" / 05'11" / 05'17" / 05'18" / 05'13" / 05'14" / 05'07" / 05'14" / 05'10" / 05'06" / 05'29" / 05'21" / 05'21" / 05'21" / 05'14" / 05'21" / 05'14" / 05'14" / 05'21" / 05'25" / 05'05" /
LSD,馬拉松配速跑,練習目標配速5.2分,除了22K時遇到一個5分速的歪國人跟跑了一陣子,其他速度都盡量維持穩定,30K-5.2分速達標
10月累積里程 :
256.10 km ![](images/shoe.png)
Saucony Kinvara 4 - Red 累積 :
885.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'29" | 00:05'29" |
2 | 05'10" | 00:10'39" |
3 | 05'17" | 00:15'56" |
4 | 05'21" | 00:21'17" |
5 | 05'22" | 00:26'39" |
6 | 05'21" | 00:32'00" |
7 | 05'17" | 00:37'17" |
8 | 05'14" | 00:42'31" |
9 | 05'18" | 00:47'49" |
10 | 05'17" | 00:53'06" |
11 | 05'10" | 00:58'16" |
12 | 05'11" | 01:03'27" |
13 | 05'17" | 01:08'44" |
14 | 05'18" | 01:14'02" |
15 | 05'13" | 01:19'15" |
16 | 05'14" | 01:24'29" |
17 | 05'07" | 01:29'36" |
18 | 05'14" | 01:34'50" |
19 | 05'10" | 01:40'00" |
20 | 05'06" | 01:45'06" |
21 | 05'29" | 01:50'35" |
22 | 05'21" | 01:55'56" |
23 | 05'21" | 02:01'17" |
24 | 05'21" | 02:06'38" |
25 | 05'14" | 02:11'52" |
26 | 05'21" | 02:17'13" |
27 | 05'14" | 02:22'27" |
28 | 05'14" | 02:27'41" |
29 | 05'21" | 02:33'02" |
30 | 05'25" | 02:38'27" |
30.1 | 05'06" | 02:39'08" |