21.1 km | 01:51:31 | 05:17/km日期: 2015-03-14 18:46 - 地點: 高雄:美術館、愛河 - 天氣: 微涼 - 卡路里: 1137 Cal - 溫度: 24°C - 濕度: 79%
Pace: 06'24" / 05'40" / 05'16" / 05'32" / 06'37" / 05'28" / 06'11" / 07'06" / 05'08" / 17'45" / 05'08" / 13'41" / 08'01" / 09'08" / 09'09" / 06'17" / 06'08" / 07'52" / 07'03" / 08'38" / 05'48" / 09'40" / 51'06" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'28" (+00'30") | 1000 / 1000 |
2 | | 05'38" (+00'40") | 1004 / 2005 |
3 | | 05'15" (+00'17") | 1002 / 3006 |
4 | | 05'33" (+00'35") | 996 / 4003 |
5 | | 05'20" (+00'22") | 1006 / 5009 |
6 | | 05'25" (+00'27") | 998 / 6007 |
7 | | 05'16" (+00'18") | 1000 / 7008 |
8 | | 05'11" (+00'13") | 997 / 8005 |
9 | | 05'09" (+00'11") | 991 / 8996 |
10 | | 05'06" (+00'08") | 1010 / 10006 |
11 | | 05'15" (+00'17") | 1002 / 11008 |
12 | | 05'29" (+00'31") | 994 / 12002 |
13 | | 05'41" (+00'43") | 1002 / 13005 |
14 | | 05'31" (+00'33") | 993 / 13998 |
15 | | 05'10" (+00'12") | 995 / 14993 |
16 | | 05'16" (+00'18") | 1008 / 16001 |
17 | | 05'01" (+00'03") | 993 / 16994 |
18 | | 05'09" (+00'11") | 1002 / 17997 |
19 | | 04'58" | 995 / 18993 |
20 | | 05'04" (+00'06") | 1012 / 20006 |
21 | | 05'04" (+00'06") | 992 / 20998 |
22 | | 07'22" (+02'24") | 52 / 21050 |
1.下週有半馬賽事,今天預計自主練習21K。
2.已經5天沒跑步,順順跑,前面幾K意料外覺得狀況不錯,後半段體能、肌耐力如預期下滑,仍撐完進度。
3.這陣子在測試新鞋(薄底馬拉松鞋),原本新鞋、舊鞋(避震氣墊鞋)交錯穿,跑友前輩建議都穿薄底鞋練習,以提升小腿肌耐力;今天穿新鞋跑完21K,小腿較往常痠痛。
3月累積里程 : 135.95 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'24" | 00:06'24" |
2 | 05'40" | 00:12'04" |
3 | 05'16" | 00:17'20" |
4 | 05'32" | 00:22'52" |
5 | 06'37" | 00:29'29" |
6 | 05'28" | 00:34'57" |
7 | 06'11" | 00:41'08" |
8 | 07'06" | 00:48'14" |
9 | 05'08" | 00:53'22" |
10 | 17'45" | 01:11'07" |
11 | 05'08" | 01:16'15" |
12 | 13'41" | 01:29'56" |
13 | 08'01" | 01:37'57" |
14 | 09'08" | 01:47'05" |
15 | 09'09" | 01:56'14" |
16 | 06'17" | 02:02'31" |
17 | 06'08" | 02:08'39" |
18 | 07'52" | 02:16'31" |
19 | 07'03" | 02:23'34" |
20 | 08'38" | 02:32'12" |
21 | 05'48" | 02:38'00" |
22 | 09'40" | 02:47'40" |
21.1 | -3'-13" | 02:50'44" |