13.2 km | 01:32:27 | 07:01/km日期: 2015-11-07 20:28 - 地點: 九龍灣運動塲 - 卡路里: 1241 Cal - 溫度: 26°C - 濕度: 64%
Pace: 05'00" / 05'57" / 07'28" / 07'50" / 07'49" / 06'30" / 07'54" / 08'11" / 08'06" / 07'12" / 06'21" / 06'08" / 06'17" / 10'45" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'00" (+00'42") | 802 / 802 |
2 | | 04'56" (+00'38") | 394 / 1196 |
3 | | 14'05" (+09'47") | 153 / 1350 |
4 | | 04'18" | 799 / 2149 |
5 | | 07'49" (+03'31") | 14 / 2164 |
6 | | 12'05" (+07'47") | 409 / 2574 |
7 | | 04'20" (+00'02") | 795 / 3369 |
8 | | 07'03" (+02'45") | 16 / 3386 |
9 | | 12'44" (+08'26") | 402 / 3788 |
10 | | 04'25" (+00'07") | 798 / 4587 |
11 | | 12'29" (+08'11") | 442 / 5030 |
12 | | 04'43" (+00'25") | 794 / 5824 |
13 | | 11'56" (+07'38") | 669 / 6494 |
14 | | 04'34" (+00'16") | 789 / 7283 |
15 | | 12'50" (+08'32") | 433 / 7717 |
16 | | 04'44" (+00'26") | 805 / 8522 |
17 | | 12'55" (+08'37") | 404 / 8927 |
18 | | 04'46" (+00'28") | 788 / 9715 |
19 | | 13'06" (+08'48") | 421 / 10137 |
20 | | 04'46" (+00'28") | 798 / 10936 |
21 | | 07'56" (+03'38") | 631 / 11567 |
22 | | 05'10" (+00'52") | 805 / 12373 |
23 | | 06'17" (+01'59") | 796 / 13170 |
24 | | 05'28" (+01'10") | 48 / 13218 |
warm-up 間歇跑鍛煉((800快+400行)x4次為1组)x共2组+cold down.
11月累積里程 : 180.65 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'00" | 00:05'00" |
2 | 05'57" | 00:10'57" |
3 | 07'28" | 00:18'25" |
4 | 07'50" | 00:26'15" |
5 | 07'49" | 00:34'04" |
6 | 06'30" | 00:40'34" |
7 | 07'54" | 00:48'28" |
8 | 08'11" | 00:56'39" |
9 | 08'06" | 01:04'45" |
10 | 07'12" | 01:11'57" |
11 | 06'21" | 01:18'18" |
12 | 06'08" | 01:24'26" |
13 | 06'17" | 01:30'43" |
13.2 | 10'45" | 01:32'27" |