30.2 km | 03:30:30 | 06:57/km日期: 2012-09-08 17:34 - 總爬升: 167 m - 地點: 北屯、太平一帶 - 天氣: 偶而小雨~ - 卡路里: 2212 Cal
Pace: 06'29" / 06'27" / 07'38" / 05'58" / 06'12" / 06'41" / 06'53" / 07'15" / 06'44" / 06'55" / 06'40" / 07'04" / 07'00" / 07'06" / 06'44" / 06'49" / 08'07" / 07'27" / 06'58" / 06'53" / 08'06" / 06'24" / 07'14" / 06'19" / 06'57" / 07'15" / 07'34" / 07'25" / 06'50" / 07'07" / 05'41" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'27" (+00'25") | 407 / 407 |
2 | | 06'29" (+00'27") | 648 / 1056 |
3 | | 06'21" (+00'19") | 1001 / 2058 |
4 | | 07'30" (+01'28") | 1005 / 3064 |
5 | | 06'19" (+00'17") | 1018 / 4082 |
6 | | 06'02" | 962 / 5044 |
7 | | 06'39" (+00'37") | 1001 / 6045 |
8 | | 06'51" (+00'49") | 1002 / 7048 |
9 | | 07'16" (+01'14") | 1010 / 8059 |
10 | | 06'46" (+00'44") | 1013 / 9072 |
11 | | 06'55" (+00'53") | 1008 / 10081 |
12 | | 06'37" (+00'35") | 995 / 11076 |
13 | | 07'03" (+01'01") | 1008 / 12084 |
14 | | 07'08" (+01'06") | 996 / 13081 |
15 | | 06'56" (+00'54") | 999 / 14081 |
16 | | 06'47" (+00'45") | 1011 / 15093 |
17 | | 06'46" (+00'44") | 1003 / 16096 |
18 | | 08'15" (+02'13") | 1007 / 17104 |
19 | | 07'26" (+01'24") | 1008 / 18113 |
20 | | 07'01" (+00'59") | 1007 / 19120 |
21 | | 06'41" (+00'39") | 1010 / 20131 |
22 | | 07'57" (+01'55") | 1006 / 21137 |
23 | | 06'46" (+00'44") | 1007 / 22145 |
24 | | 06'54" (+00'52") | 1004 / 23149 |
25 | | 06'48" (+00'46") | 1010 / 24160 |
26 | | 06'29" (+00'27") | 1007 / 25167 |
27 | | 07'56" (+01'54") | 1013 / 26181 |
28 | | 06'58" (+00'56") | 1007 / 27189 |
29 | | 07'29" (+01'27") | 1003 / 28192 |
30 | | 06'41" (+00'39") | 998 / 29191 |
31 | | 06'52" (+00'50") | 1002 / 30194 |
前天早上間歇性練習+赤足跑共6.5km,這是小case一件
累的是晚上跟朋友約打2~3小時的籃球~
我這半年只打過1次籃球~幾乎沒再碰這東西了
所以籃球所需的肌群早就沒在動~
搞得我這兩天乳酸堆積的跟什麼鬼一樣
酸死我了
天真如我~這樣形容是好聽一點~
白話一點應該是「我這個白痴」
自認只要慢慢的跑~就可以把乳酸通通排光光
所以就按排了30km的課題~也不考慮自己幾兩重
天殺的~在身上滿滿的乳酸下跑這趟真的很痛苦!!
我想今天乳酸應該都排光了
但明天又會合成出滿滿的乳酸在我身上orz...
石岡馬只剩下7週,為了不要落馬
還是硬逼自己跑完這趟
希望接下來的7週可以再完成2次30km+
剛看了時間有沒有這麼巧
我用了3小時30分30秒跑了30公里哈....
9月累積里程 :
150.98 km 里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'29" | 00:06'29" |
2 | 06'27" | 00:12'56" |
3 | 07'38" | 00:20'34" |
4 | 05'58" | 00:26'32" |
5 | 06'12" | 00:32'44" |
6 | 06'41" | 00:39'25" |
7 | 06'53" | 00:46'18" |
8 | 07'15" | 00:53'33" |
9 | 06'44" | 01:00'17" |
10 | 06'55" | 01:07'12" |
11 | 06'40" | 01:13'52" |
12 | 07'04" | 01:20'56" |
13 | 07'00" | 01:27'56" |
14 | 07'06" | 01:35'02" |
15 | 06'44" | 01:41'46" |
16 | 06'49" | 01:48'35" |
17 | 08'07" | 01:56'42" |
18 | 07'27" | 02:04'09" |
19 | 06'58" | 02:11'07" |
20 | 06'53" | 02:18'00" |
21 | 08'06" | 02:26'06" |
22 | 06'24" | 02:32'30" |
23 | 07'14" | 02:39'44" |
24 | 06'19" | 02:46'03" |
25 | 06'57" | 02:53'00" |
26 | 07'15" | 03:00'15" |
27 | 07'34" | 03:07'49" |
28 | 07'25" | 03:15'14" |
29 | 06'50" | 03:22'04" |
30 | 07'07" | 03:29'11" |
30.2 | 05'41" | 03:30'30" |