19.0 km | 01:34:13 | 04:56/km日期: 2015-02-01 07:34 - 地點: 萬年溪景觀橋 - 天氣: 嘟嘟好 - 卡路里: 1285 Cal - 總步數: 18318 - 平均步頻: 194 - 平均步幅: 103 cm - 溫度: 15°C - 濕度: 88%
Pace: 05'36" / 05'12" / 05'10" / 05'04" / 04'50" / 04'43" / 04'58" / 04'57" / 04'49" / 04'48" / 04'50" / 04'48" / 04'52" / 04'55" / 05'05" / 04'56" / 04'45" / 04'41" / 04'45" / 12'43" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 05'39" (+01'03") | 1000 / 1000 | 181 / 97 |
2 | | 05'10" (+00'34") | 1006 / 2007 | 188 / 102 |
3 | | 05'09" (+00'33") | 1002 / 3009 | 187 / 103 |
4 | | 05'04" (+00'28") | 997 / 4007 | 193 / 101 |
5 | | 04'51" (+00'15") | 1000 / 5007 | 195 / 105 |
6 | | 04'43" (+00'07") | 999 / 6007 | 196 / 107 |
7 | | 05'01" (+00'25") | 995 / 7002 | 192 / 103 |
8 | | 04'54" (+00'18") | 1005 / 8007 | 196 / 103 |
9 | | 04'50" (+00'14") | 993 / 9000 | 195 / 105 |
10 | | 04'47" (+00'11") | 1002 / 10002 | 197 / 105 |
11 | | 04'56" (+00'20") | 1008 / 11011 | 197 / 102 |
12 | | 04'48" (+00'12") | 990 / 12001 | 199 / 104 |
13 | | 04'51" (+00'15") | 1002 / 13004 | 198 / 103 |
14 | | 04'55" (+00'19") | 999 / 14003 | 198 / 102 |
15 | | 05'11" (+00'35") | 1006 / 15010 | 194 / 99 |
16 | | 04'56" (+00'20") | 991 / 16001 | 194 / 104 |
17 | | 04'46" (+00'10") | 1001 / 17003 | 196 / 106 |
18 | | 04'47" (+00'11") | 998 / 18001 | 196 / 105 |
19 | | 04'36" | 999 / 19001 | 197 / 110 |
20 | | 05'03" (+00'27") | 36 / 19037 | 196 / 100 |
又輪到兩週一次的上下坡訓練+LSD,明天又可以好好休息了。今天觀眾不多,跑起來不怎麼起勁,只能把力氣擺在上坡路段,下坡就放腳去衝,而這雙LA-NEW的訓練鞋也磨到見底了,左右腳分別在12K及14K時開始有起水泡的感覺,過年前真的又得到這兩個「紅包」,真是大吉大利啊!
2月累積里程 : 194.51 km
MW Watch 上傳 | 9 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'36" | 00:05'36" |
2 | 05'12" | 00:10'48" |
3 | 05'10" | 00:15'58" |
4 | 05'04" | 00:21'02" |
5 | 04'50" | 00:25'52" |
6 | 04'43" | 00:30'35" |
7 | 04'58" | 00:35'33" |
8 | 04'57" | 00:40'30" |
9 | 04'49" | 00:45'19" |
10 | 04'48" | 00:50'07" |
11 | 04'50" | 00:54'57" |
12 | 04'48" | 00:59'45" |
13 | 04'52" | 01:04'37" |
14 | 04'55" | 01:09'32" |
15 | 05'05" | 01:14'37" |
16 | 04'56" | 01:19'33" |
17 | 04'45" | 01:24'18" |
18 | 04'41" | 01:28'59" |
19 | 04'45" | 01:33'44" |
19.0 | 12'35" | 01:34'13" |