19.0 km | 01:48:38 | 05:43/km日期: 2016-10-25 17:40 - 總爬升: 350 m - 卡路里: 1025 Cal - 溫度: 31°C - 濕度: 55%
Pace: 05'09" / 05'06" / 05'02" / 05'11" / 05'16" / 05'17" / 05'34" / 06'08" / 06'06" / 09'09" / 06'24" / 06'02" / 07'25" / 06'20" / 05'21" / 05'39" / 05'23" / 05'31" / 05'29" /
Yesterday, my legs were very light, rested (no exercise for 4 days) but I didn't sleep too much the 3 last nights (4-6 hours per night), which means I was slower and had lower pace than any other Monday run!
Having a good sleep is one of the key factors for good performance! Especially before a marathon or a long run. And a nap is good too after the lunch.
And before a race, the most important night is not the last night but the penultimate one. If the race is on Sunday, sleep well on Friday night; If the race is on Saturday, sleep well on Thursday night etc.
10月累積里程 : 321.26 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'09" | 00:05'09" |
| 2 | 05'06" | 00:10'15" |
| 3 | 05'02" | 00:15'17" |
| 4 | 05'11" | 00:20'28" |
| 5 | 05'16" | 00:25'44" |
| 6 | 05'17" | 00:31'01" |
| 7 | 05'34" | 00:36'35" |
| 8 | 06'08" | 00:42'43" |
| 9 | 06'06" | 00:48'49" |
| 10 | 09'09" | 00:57'58" |
| 11 | 06'24" | 01:04'22" |
| 12 | 06'02" | 01:10'24" |
| 13 | 07'25" | 01:17'49" |
| 14 | 06'20" | 01:24'09" |
| 15 | 05'21" | 01:29'30" |
| 16 | 05'39" | 01:35'09" |
| 17 | 05'23" | 01:40'32" |
| 18 | 05'31" | 01:46'03" |
| 19.0 | 05'29" | 01:51'29" |
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