30.1 km | 02:51:59 | 05:42/km日期: 2014-09-13 18:14 - 地點: 家->八里->家 - 天氣: 無感 - 卡路里: 1760 Cal - 溫度: 32°C - 濕度: 64%
Pace: 05'28" / 05'32" / 05'32" / 05'40" / 05'32" / 05'32" / 05'36" / 05'36" / 05'20" / 05'24" / 05'24" / 05'12" / 05'24" / 05'28" / 05'28" / 07'00" / 07'12" / 05'24" / 05'20" / 05'24" / 05'36" / 06'48" / 05'44" / 05'36" / 05'40" / 05'36" / 05'56" / 05'56" / 05'44" / 06'04" / 06'07" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'36" (+00'23") | 1004 / 1004 |
2 | | 05'33" (+00'20") | 995 / 1999 |
3 | | 05'33" (+00'20") | 1010 / 3009 |
4 | | 05'43" (+00'30") | 992 / 4001 |
5 | | 05'28" (+00'15") | 1006 / 5008 |
6 | | 05'33" (+00'20") | 996 / 6004 |
7 | | 05'39" (+00'26") | 994 / 6997 |
8 | | 05'36" (+00'23") | 1000 / 7998 |
9 | | 05'23" (+00'10") | 1000 / 8999 |
10 | | 05'26" (+00'13") | 996 / 9995 |
11 | | 05'24" (+00'11") | 1006 / 11001 |
12 | | 05'13" | 995 / 11996 |
13 | | 05'22" (+00'09") | 1006 / 13002 |
14 | | 05'29" (+00'16") | 997 / 13999 |
15 | | 05'31" (+00'18") | 993 / 14992 |
16 | | 07'00" (+01'47") | 1004 / 15997 |
17 | | 07'08" (+01'55") | 1006 / 17003 |
18 | | 05'22" (+00'09") | 997 / 18000 |
19 | | 05'23" (+00'10") | 997 / 18997 |
20 | | 05'27" (+00'14") | 1000 / 19999 |
21 | | 05'34" (+00'21") | 1002 / 21000 |
22 | | 07'01" (+01'48") | 991 / 21991 |
23 | | 05'34" (+00'21") | 1000 / 22991 |
24 | | 05'35" (+00'22") | 998 / 23990 |
25 | | 05'37" (+00'24") | 1002 / 24993 |
26 | | 05'38" (+00'25") | 1004 / 25997 |
27 | | 05'59" (+00'46") | 995 / 26993 |
28 | | 05'55" (+00'42") | 1002 / 27994 |
29 | | 05'47" (+00'34") | 991 / 28985 |
30 | | 06'05" (+00'52") | 1004 / 29990 |
31 | | 10'00" (+04'47") | 20 / 30010 |
跑起來沒上次痛苦,但肌力還是被窄乾了@@
時間比上次進步15分鐘(其實是這次沒花時間去買水補給,但休息的時間也幾乎沒有了),看來這個月的練習把距離拉長速度放慢還是有點成效的~
9月累積里程 :
255.23 km MIZUNO Wave spacer 累積 :
607.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'28" | 00:05'28" |
2 | 05'32" | 00:11'00" |
3 | 05'32" | 00:16'32" |
4 | 05'40" | 00:22'12" |
5 | 05'32" | 00:27'44" |
6 | 05'32" | 00:33'16" |
7 | 05'36" | 00:38'52" |
8 | 05'36" | 00:44'28" |
9 | 05'20" | 00:49'48" |
10 | 05'24" | 00:55'12" |
11 | 05'24" | 01:00'36" |
12 | 05'12" | 01:05'48" |
13 | 05'24" | 01:11'12" |
14 | 05'28" | 01:16'40" |
15 | 05'28" | 01:22'08" |
16 | 07'00" | 01:29'08" |
17 | 07'12" | 01:36'20" |
18 | 05'24" | 01:41'44" |
19 | 05'20" | 01:47'04" |
20 | 05'24" | 01:52'28" |
21 | 05'36" | 01:58'04" |
22 | 06'48" | 02:04'52" |
23 | 05'44" | 02:10'36" |
24 | 05'36" | 02:16'12" |
25 | 05'40" | 02:21'52" |
26 | 05'36" | 02:27'28" |
27 | 05'56" | 02:33'24" |
28 | 05'56" | 02:39'20" |
29 | 05'44" | 02:45'04" |
30 | 06'04" | 02:51'08" |
30.0 | 48'29" | 02:51'40" |