18.5 km | 01:30:11 | 04:51/km日期: 2014-04-07 17:59 - 地點: 咪倫甜甜場 - 天氣: 21度 - 卡路里: 1652 Cal - 溫度: 18°C - 濕度: 84%
Pace: 05'33" / 05'14" / 05'06" / 04'50" / 04'56" / 05'00" / 04'33" / 04'36" / 04'34" / 04'21" / 04'25" / 04'28" / 04'55" / 04'48" / 04'53" / 04'53" / 04'57" / 04'58" / 05'54" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'45" (+01'29") | 393 / 393 |
2 | | 05'28" (+01'12") | 408 / 801 |
3 | | 05'13" (+00'57") | 408 / 1210 |
4 | | 05'17" (+01'01") | 402 / 1613 |
5 | | 05'08" (+00'52") | 408 / 2021 |
6 | | 05'08" (+00'52") | 418 / 2440 |
7 | | 05'06" (+00'50") | 397 / 2838 |
8 | | 04'57" (+00'41") | 400 / 3238 |
9 | | 04'52" (+00'36") | 402 / 3641 |
10 | | 04'48" (+00'32") | 408 / 4049 |
11 | | 04'57" (+00'41") | 403 / 4452 |
12 | | 04'54" (+00'38") | 410 / 4863 |
13 | | 04'53" (+00'37") | 402 / 5265 |
14 | | 05'18" (+01'02") | 405 / 5670 |
15 | | 04'37" (+00'21") | 410 / 6081 |
16 | | 04'34" (+00'18") | 403 / 6484 |
17 | | 04'33" (+00'17") | 405 / 6890 |
18 | | 04'36" (+00'20") | 404 / 7295 |
19 | | 04'35" (+00'19") | 414 / 7709 |
20 | | 04'33" (+00'17") | 401 / 8111 |
21 | | 04'31" (+00'15") | 401 / 8512 |
22 | | 04'35" (+00'19") | 409 / 8922 |
23 | | 04'28" (+00'12") | 402 / 9325 |
24 | | 04'16" | 405 / 9730 |
25 | | 04'21" (+00'05") | 409 / 10139 |
26 | | 04'23" (+00'07") | 402 / 10541 |
27 | | 04'25" (+00'09") | 410 / 10952 |
28 | | 04'26" (+00'10") | 408 / 11361 |
29 | | 04'32" (+00'16") | 400 / 11761 |
30 | | 04'29" (+00'13") | 407 / 12169 |
31 | | 04'31" (+00'15") | 404 / 12574 |
32 | | 05'25" (+01'09") | 404 / 12979 |
33 | | 04'43" (+00'27") | 409 / 13389 |
34 | | 04'50" (+00'34") | 409 / 13798 |
35 | | 04'51" (+00'35") | 404 / 14203 |
36 | | 04'53" (+00'37") | 405 / 14608 |
37 | | 04'54" (+00'38") | 401 / 15010 |
38 | | 04'51" (+00'35") | 404 / 15414 |
39 | | 04'56" (+00'40") | 405 / 15819 |
40 | | 04'57" (+00'41") | 396 / 16216 |
41 | | 04'54" (+00'38") | 403 / 16620 |
42 | | 04'56" (+00'40") | 407 / 17027 |
43 | | 04'56" (+00'40") | 404 / 17432 |
44 | | 04'58" (+00'42") | 401 / 17834 |
45 | | 04'56" (+00'40") | 414 / 18248 |
46 | | 04'45" (+00'29") | 413 / 18661 |
一定要想辦法持續練習,之後雖然不是賽季、氣溫也高,但是一定要把一周三次的習慣維持住,再怎麼樣這個絕對不應該妥協!
所以今天覺得有點懶,就跑去跑操場了XDDD
XT今天挺準的,46*400=18.4k,才多了 一點點而已。
4月累積里程 : 136.65 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'33" | 00:05'33" |
2 | 05'14" | 00:10'47" |
3 | 05'06" | 00:15'53" |
4 | 04'50" | 00:20'43" |
5 | 04'56" | 00:25'39" |
6 | 05'00" | 00:30'39" |
7 | 04'33" | 00:35'12" |
8 | 04'36" | 00:39'48" |
9 | 04'34" | 00:44'22" |
10 | 04'21" | 00:48'43" |
11 | 04'25" | 00:53'08" |
12 | 04'28" | 00:57'36" |
13 | 04'55" | 01:02'31" |
14 | 04'48" | 01:07'19" |
15 | 04'53" | 01:12'12" |
16 | 04'53" | 01:17'05" |
17 | 04'57" | 01:22'02" |
18 | 04'58" | 01:27'00" |
18.5 | 05'54" | 01:30'11" |