13.4 km | 01:06:05 | 04:56/km日期: 2015-01-15 19:48 - 地點: 元智大學 - 卡路里: 819 Cal - 溫度: 15°C - 濕度: 80%
Pace: 04'24" / 04'16" / 05'00" / 05'00" / 05'00" / 06'00" / 05'08" / 05'12" / 04'32" / 04'24" / 05'00" / 05'04" / 05'12" / 04'28" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 03'41" | 776 / 776 |
2 | | 06'34" (+02'53") | 421 / 1197 |
3 | | 03'50" (+00'09") | 782 / 1979 |
4 | | 06'44" (+03'03") | 393 / 2372 |
5 | | 03'48" (+00'07") | 784 / 3155 |
6 | | 06'48" (+03'07") | 404 / 3559 |
7 | | 03'49" (+00'08") | 781 / 4340 |
8 | | 06'51" (+03'10") | 403 / 4744 |
9 | | 03'41" | 796 / 5540 |
10 | | 01:37'55" (+34'14") | 24 / 5564 |
11 | | 03'47" (+00'06") | 769 / 6333 |
12 | | 07'20" (+03'39") | 402 / 6735 |
13 | | 03'42" (+00'01") | 800 / 7535 |
14 | | 07'11" (+03'30") | 408 / 7943 |
15 | | 03'49" (+00'08") | 796 / 8739 |
16 | | 07'01" (+03'20") | 410 / 9149 |
17 | | 03'53" (+00'12") | 796 / 9945 |
18 | | 06'42" (+03'01") | 407 / 10352 |
19 | | 03'47" (+00'06") | 808 / 11160 |
20 | | 06'57" (+03'16") | 407 / 11567 |
21 | | 03'49" (+00'08") | 798 / 12365 |
22 | | 06'07" (+02'26") | 454 / 12819 |
23 | | 05'07" (+01'26") | 539 / 13358 |
今晚課表 亞索800
本來預計是去跟跑樓梯 但隊長阿運考量我週末有賽事
於是變更跑間歇 今天依然是輪流帶跑 除了第一趟阿運暴衝跑2:50外 後面10趟配2:55~3:05 還有kimo在最後幾趟加入 讓我們更有動力跑下去
1月累積里程 : 218.31 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'24" | 00:04'24" |
2 | 04'16" | 00:08'40" |
3 | 05'00" | 00:13'40" |
4 | 05'00" | 00:18'40" |
5 | 05'00" | 00:23'40" |
6 | 06'00" | 00:29'40" |
7 | 05'08" | 00:34'48" |
8 | 05'12" | 00:40'00" |
9 | 04'32" | 00:44'32" |
10 | 04'24" | 00:48'56" |
11 | 05'00" | 00:53'56" |
12 | 05'04" | 00:59'00" |
13 | 05'12" | 01:04'12" |
13.4 | 04'50" | 01:05'56" |