30.5 km | 03:23:47 | 06:41/km日期: 2012-10-12 17:14 - 總爬升: 170 m - 地點: 台中街頭(太平、北屯) - 天氣: 涼爽微冷 - 卡路里: 2230 Cal
Pace: 07'14" / 06'46" / 07'54" / 08'14" / 06'25" / 06'32" / 07'46" / 06'31" / 06'24" / 07'50" / 05'52" / 06'01" / 06'23" / 06'42" / 05'46" / 06'50" / 06'59" / 06'44" / 06'41" / 07'52" / 07'14" / 06'09" / 05'37" / 06'28" / 06'29" / 07'07" / 06'07" / 05'04" / 06'26" / 06'02" / 07'39" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 07'12" (+02'20") | 1013 / 1013 |
2 | | 06'45" (+01'53") | 1007 / 2021 |
3 | | 07'53" (+03'01") | 1013 / 3034 |
4 | | 08'12" (+03'20") | 1012 / 4046 |
5 | | 06'23" (+01'31") | 1000 / 5047 |
6 | | 06'33" (+01'41") | 1007 / 6055 |
7 | | 07'42" (+02'50") | 1013 / 7068 |
8 | | 06'32" (+01'40") | 1010 / 8078 |
9 | | 06'24" (+01'32") | 1009 / 9088 |
10 | | 07'46" (+02'54") | 1004 / 10093 |
11 | | 05'47" (+00'55") | 1013 / 11107 |
12 | | 06'07" (+01'15") | 999 / 12106 |
13 | | 06'26" (+01'34") | 1001 / 13108 |
14 | | 06'32" (+01'40") | 1007 / 14115 |
15 | | 05'47" (+00'55") | 1007 / 15122 |
16 | | 06'58" (+02'06") | 1008 / 16130 |
17 | | 06'55" (+02'03") | 1009 / 17139 |
18 | | 06'47" (+01'55") | 1006 / 18146 |
19 | | 06'39" (+01'47") | 1012 / 19158 |
20 | | 07'57" (+03'05") | 1008 / 20167 |
21 | | 07'08" (+02'16") | 1006 / 21173 |
22 | | 05'55" (+01'03") | 1003 / 22177 |
23 | | 05'48" (+00'56") | 1019 / 23197 |
24 | | 06'30" (+01'38") | 1006 / 24203 |
25 | | 06'32" (+01'40") | 1013 / 25217 |
26 | | 07'29" (+02'37") | 1011 / 26228 |
27 | | 05'26" (+00'34") | 1010 / 27238 |
28 | | 04'52" | 1005 / 28243 |
29 | | 06'39" (+01'47") | 1012 / 29256 |
30 | | 06'50" (+01'58") | 852 / 30108 |
平常LSD都排在六或日~
因為有事,所以只好提前進行
這次是石岡馬前最後一次的LSD了....
接下來的2個星期只會進行比較輕鬆的訓練
順便把跟鍵跟打籃球拉到背的傷養一養~~
再來就是今天的LSD
有2個錯誤啊~
第1個、今天中餐只有喝湯跟吃幾條蝦,晚餐也沒吃就去衝了~熱量太少跑到19-20km實在是快要死掉~那一瞬間手軟腳軟的~還好趕快吃了最後一條巧克力,過了20分鐘後終於起色
第2個、補給補的太慢~~本來正常都會在太原路的7-11(13km)處強制補給,結果看水壺還有水就直接衝了....到了20km水喝完了,身體的肝醣又用完了,沒水配巧克力,還真的是殺了我吧= ="
最後....凡士林真的是蛋蛋的好朋友,今天跑完有種相見恨晚的感覺
另外,我發現我的肌力跟不上心肺能力,每次跑到後面其實都不會喘,但就肌肉跟不上~這該怎麼訓練?
10月累積里程 :
141.91 km ASICS GT2170 累積 :
514.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'14" | 00:07'14" |
2 | 06'46" | 00:14'00" |
3 | 07'54" | 00:21'54" |
4 | 08'14" | 00:30'08" |
5 | 06'25" | 00:36'33" |
6 | 06'32" | 00:43'05" |
7 | 07'46" | 00:50'51" |
8 | 06'31" | 00:57'22" |
9 | 06'24" | 01:03'46" |
10 | 07'50" | 01:11'36" |
11 | 05'52" | 01:17'28" |
12 | 06'01" | 01:23'29" |
13 | 06'23" | 01:29'52" |
14 | 06'42" | 01:36'34" |
15 | 05'46" | 01:42'20" |
16 | 06'50" | 01:49'10" |
17 | 06'59" | 01:56'09" |
18 | 06'44" | 02:02'53" |
19 | 06'41" | 02:09'34" |
20 | 07'52" | 02:17'26" |
21 | 07'14" | 02:24'40" |
22 | 06'09" | 02:30'49" |
23 | 05'37" | 02:36'26" |
24 | 06'28" | 02:42'54" |
25 | 06'29" | 02:49'23" |
26 | 07'07" | 02:56'30" |
27 | 06'07" | 03:02'37" |
28 | 05'04" | 03:07'41" |
29 | 06'26" | 03:14'07" |
30 | 06'02" | 03:20'09" |
30.5 | 07'39" | 03:23'47" |