21.0 km | 01:23:08 | 03:57/km日期: 2017-11-24 17:32 - 地點: 屏東大學 - 天氣: 冷 - 卡路里: 1213 Cal - 平均步頻: 182 - 溫度: 23°C - 濕度: 61% - PM2.5: 普通(40)
Pace: 04'06" / 04'13" / 04'02" / 04'12" / 04'08" / 04'07" / 03'55" / 03'57" / 03'52" / 03'56" / 04'01" / 03'52" / 03'55" / 03'51" / 03'54" / 03'58" / 03'55" / 03'55" / 03'55" / 03'52" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'18" (+00'29") | 378 / 378 |
2 | | 03'56" (+00'07") | 403 / 782 |
3 | | 04'09" (+00'20") | 396 / 1178 |
4 | | 04'07" (+00'18") | 396 / 1575 |
5 | | 04'03" (+00'14") | 399 / 1975 |
6 | | 04'06" (+00'17") | 394 / 2370 |
7 | | 04'02" (+00'13") | 401 / 2771 |
8 | | 04'22" (+00'33") | 380 / 3151 |
9 | | 04'05" (+00'16") | 396 / 3548 |
10 | | 04'10" (+00'21") | 385 / 3934 |
11 | | 04'09" (+00'20") | 389 / 4324 |
12 | | 04'09" (+00'20") | 392 / 4717 |
13 | | 04'01" (+00'12") | 396 / 5114 |
14 | | 04'07" (+00'18") | 394 / 5508 |
15 | | 04'00" (+00'11") | 400 / 5908 |
16 | | 03'55" (+00'06") | 396 / 6305 |
17 | | 03'54" (+00'05") | 397 / 6702 |
18 | | 04'00" (+00'11") | 395 / 7098 |
19 | | 03'58" (+00'09") | 392 / 7490 |
20 | | 03'54" (+00'05") | 399 / 7890 |
21 | | 03'55" (+00'06") | 399 / 8290 |
22 | | 03'51" (+00'02") | 404 / 8695 |
23 | | 03'59" (+00'10") | 398 / 9093 |
24 | | 03'53" (+00'04") | 404 / 9497 |
25 | | 03'56" (+00'07") | 402 / 9900 |
26 | | 03'59" (+00'10") | 397 / 10297 |
27 | | 03'55" (+00'06") | 402 / 10699 |
28 | | 04'00" (+00'11") | 394 / 11094 |
29 | | 03'51" (+00'02") | 406 / 11501 |
30 | | 03'58" (+00'09") | 396 / 11897 |
31 | | 03'56" (+00'07") | 401 / 12299 |
32 | | 03'53" (+00'04") | 402 / 12701 |
33 | | 03'52" (+00'03") | 404 / 13105 |
34 | | 03'51" (+00'02") | 401 / 13507 |
35 | | 03'49" | 406 / 13914 |
36 | | 03'56" (+00'07") | 398 / 14312 |
37 | | 03'52" (+00'03") | 401 / 14714 |
38 | | 03'54" (+00'05") | 401 / 15116 |
39 | | 03'54" (+00'05") | 396 / 15513 |
40 | | 03'55" (+00'06") | 395 / 15908 |
41 | | 03'54" (+00'05") | 400 / 16309 |
42 | | 03'56" (+00'07") | 400 / 16710 |
43 | | 03'55" (+00'06") | 397 / 17108 |
44 | | 03'53" (+00'04") | 402 / 17510 |
45 | | 03'56" (+00'07") | 397 / 17908 |
46 | | 03'54" (+00'05") | 399 / 18307 |
47 | | 03'55" (+00'06") | 397 / 18705 |
48 | | 03'55" (+00'06") | 402 / 19107 |
49 | | 03'51" (+00'02") | 398 / 19505 |
50 | | 03'58" (+00'09") | 399 / 19904 |
51 | | 03'57" (+00'08") | 402 / 20307 |
52 | | 03'55" (+00'06") | 398 / 20706 |
53 | | 03'44" | 202 / 20908 |
週四都無法有效的訓練,只好週五把強度提升--決定好課表--
重點以不超出鼠蹊部疼痛範圍為主--用跨-划步輪流交替--
96-98Sㄨ15(1圈失速掉到99S)
94-96Sㄨ15
92-94Sㄨ15
90-92Sㄨ7.5(90-完全踏不進去-鼠蹊部拉扯會痛--只能守著92-94的速度)
最後1K完全只能守著無法加速--超累
11月累積里程 :
389.54 km 美津濃 J1GA157603 累積 :
1282.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'06" | 00:04'06" |
2 | 04'13" | 00:08'19" |
3 | 04'02" | 00:12'21" |
4 | 04'12" | 00:16'33" |
5 | 04'08" | 00:20'41" |
6 | 04'07" | 00:24'48" |
7 | 03'55" | 00:28'43" |
8 | 03'57" | 00:32'40" |
9 | 03'52" | 00:36'32" |
10 | 03'56" | 00:40'28" |
11 | 04'01" | 00:44'29" |
12 | 03'52" | 00:48'21" |
13 | 03'55" | 00:52'16" |
14 | 03'51" | 00:56'07" |
15 | 03'54" | 01:00'01" |
16 | 03'58" | 01:03'59" |
17 | 03'55" | 01:07'54" |
18 | 03'55" | 01:11'49" |
19 | 03'55" | 01:15'44" |
20 | 03'52" | 01:19'36" |
20.9 | 03'53" | 01:23'08" |