12.9 km | 00:57:19 | 04:26/km日期: 2014-10-04 16:22 - 地點: 西勢河堤 - 卡路里: 812 Cal - 溫度: 30°C - 濕度: 60%
Pace: 05'43" / 07'21" / 05'00" / 05'05" / 05'35" / 06'49" / 09'25" / 08'29" / 05'34" / 08'19" / 07'54" / 06'29" / 04'59" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'58" (+01'33") | 3255 / 3255 |
2 | | 03'36" (+00'11") | 1000 / 4255 |
3 | | 06'09" (+02'44") | 200 / 4455 |
4 | | 03'36" (+00'11") | 1000 / 5455 |
5 | | 05'30" (+02'05") | 200 / 5655 |
6 | | 03'25" | 1000 / 6655 |
7 | | 06'57" (+03'32") | 200 / 6855 |
8 | | 03'29" (+00'04") | 1000 / 7855 |
9 | | 06'37" (+03'12") | 200 / 8055 |
10 | | 03'34" (+00'09") | 1000 / 9055 |
11 | | 06'27" (+03'02") | 200 / 9255 |
12 | | 03'30" (+00'05") | 1000 / 10255 |
13 | | 06'56" (+03'31") | 200 / 10455 |
14 | | 04'59" (+01'34") | 2436 / 12892 |
西勢河堤。27.8℃,體感30.6℃,濕度70%。
Interval 1KM(全力)+200M(JOG) X 5~8回 。現在的天氣下午跑也很OK,還會刮風咧! 這週跑6趟,一樣很喘...。每趟PACE約在3"30~3"40之間。明天是不能再偷懶的LD!!
10月累積里程 : 246.17 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'43" | 00:05'43" |
2 | 07'21" | 00:13'04" |
3 | 05'00" | 00:18'04" |
4 | 05'05" | 00:23'09" |
5 | 05'35" | 00:28'44" |
6 | 06'49" | 00:35'33" |
7 | 09'25" | 00:44'58" |
8 | 08'29" | 00:53'27" |
9 | 05'34" | 00:59'01" |
10 | 08'19" | 01:07'20" |
11 | 07'54" | 01:15'14" |
12 | 06'29" | 01:21'43" |
12.9 | 04'59" | 01:26'10" |