30.1 km | 03:16:56 | 06:32/km日期: 2014-03-14 14:00 - 總爬升: 308 m - 地點: 體育場→龍涎路→七壙→獅子會大石頭 - 天氣: 多雲時晴 - 卡路里: 2477 Cal - 溫度: 21°C - 濕度: 38%
Pace: 06'57" / 06'05" / 06'30" / 06'54" / 06'14" / 06'26" / 07'10" / 06'15" / 06'03" / 05'53" / 05'59" / 06'39" / 06'11" / 06'09" / 06'02" / 06'48" / 05'57" / 06'21" / 06'23" / 05'54" / 06'36" / 06'10" / 06'19" / 07'24" / 07'32" / 06'46" / 06'38" / 07'01" / 06'49" / 06'39" / 27'50" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'59" (+01'08") | 989 / 989 |
2 | | 06'01" (+00'10") | 1025 / 2014 |
3 | | 06'30" (+00'39") | 1009 / 3024 |
4 | | 06'54" (+01'03") | 1007 / 4031 |
5 | | 06'12" (+00'21") | 1002 / 5033 |
6 | | 06'28" (+00'37") | 1009 / 6042 |
7 | | 07'07" (+01'16") | 999 / 7042 |
8 | | 06'16" (+00'25") | 1005 / 8048 |
9 | | 06'03" (+00'12") | 1016 / 9064 |
10 | | 05'51" | 1004 / 10069 |
11 | | 05'58" (+00'07") | 1011 / 11080 |
12 | | 06'38" (+00'47") | 1003 / 12084 |
13 | | 06'12" (+00'21") | 1007 / 13091 |
14 | | 06'04" (+00'13") | 1016 / 14107 |
15 | | 06'04" (+00'13") | 1003 / 15111 |
16 | | 06'50" (+00'59") | 1011 / 16123 |
17 | | 05'56" (+00'05") | 1010 / 17133 |
18 | | 06'39" (+00'48") | 1000 / 18133 |
19 | | 06'00" (+00'09") | 1008 / 19142 |
20 | | 06'03" (+00'12") | 1007 / 20149 |
21 | | 06'38" (+00'47") | 1005 / 21155 |
22 | | 05'58" (+00'07") | 1009 / 22165 |
23 | | 06'39" (+00'48") | 1005 / 23171 |
24 | | 07'42" (+01'51") | 1007 / 24178 |
25 | | 06'58" (+01'07") | 1010 / 25188 |
26 | | 06'48" (+00'57") | 1006 / 26195 |
27 | | 06'39" (+00'48") | 1003 / 27199 |
28 | | 06'59" (+01'08") | 1009 / 28208 |
29 | | 06'47" (+00'56") | 1007 / 29216 |
30 | | 06'41" (+00'50") | 1009 / 30226 |
帶著敬畏的心,就這樣的踏進30km的領域,
全馬訓練最低標,見面禮就是最後5km的震憾教育,
在內心與身體雙重煎熬下,用意志力撐住才跑完,
還加上小小的步兵一下以免於抽筋,
好佳在跑完稍事伸展,僅有小小的酸痛,
沒有傷痛。這次是很好的經驗,
惟有身體真真切切的體會過一回,
才會知道訓練的效果,
結論就是LSD跑太短,21km不夠應付全馬的........
補給下次要準備運動飲料,光喝水心情會很不爽
今天要怒吃二個便當~
3月累積里程 :
214.61 km MIZUNO WAVE Rider 15 累積 :
720.1 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'57" | 00:06'57" |
2 | 06'05" | 00:13'02" |
3 | 06'30" | 00:19'32" |
4 | 06'54" | 00:26'26" |
5 | 06'14" | 00:32'40" |
6 | 06'26" | 00:39'06" |
7 | 07'10" | 00:46'16" |
8 | 06'15" | 00:52'31" |
9 | 06'03" | 00:58'34" |
10 | 05'53" | 01:04'27" |
11 | 05'59" | 01:10'26" |
12 | 06'39" | 01:17'05" |
13 | 06'11" | 01:23'16" |
14 | 06'09" | 01:29'25" |
15 | 06'02" | 01:35'27" |
16 | 06'48" | 01:42'15" |
17 | 05'57" | 01:48'12" |
18 | 06'21" | 01:54'33" |
19 | 06'23" | 02:00'56" |
20 | 05'54" | 02:06'50" |
21 | 06'36" | 02:13'26" |
22 | 06'10" | 02:19'36" |
23 | 06'19" | 02:25'55" |
24 | 07'24" | 02:33'19" |
25 | 07'32" | 02:40'51" |
26 | 06'46" | 02:47'37" |
27 | 06'38" | 02:54'15" |
28 | 07'01" | 03:01'16" |
29 | 06'49" | 03:08'05" |
30 | 06'39" | 03:14'44" |
30.1 | 27'50" | 03:16'56" |