13.7 km | 00:57:40 | 04:12/km日期: 2014-01-29 07:48 - 地點: 臺南市立體育場 - 卡路里: 667 Cal - 溫度: 14°C - 濕度: 93%
Pace: 03'49" / 03'52" / 03'49" / 03'52" / 03'50" / 03'44" / 03'44" / 03'50" / 03'49" / 03'46" / 03'48" / 03'47" / 04'01" / 03'48" / 03'54" / 00'51" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 03'53" | 453 / 453 |
2 | | 04'20" (+00'27") | 453 / 907 |
3 | | 04'06" (+00'13") | 453 / 1360 |
4 | | 04'17" (+00'24") | 453 / 1814 |
5 | | 04'11" (+00'18") | 453 / 2268 |
6 | | 04'06" (+00'13") | 453 / 2721 |
7 | | 04'20" (+00'27") | 453 / 3175 |
8 | | 04'04" (+00'11") | 453 / 3629 |
9 | | 04'09" (+00'16") | 453 / 4082 |
10 | | 04'09" (+00'16") | 453 / 4536 |
11 | | 04'13" (+00'20") | 453 / 4990 |
12 | | 04'06" (+00'13") | 453 / 5443 |
13 | | 04'09" (+00'16") | 453 / 5897 |
14 | | 04'11" (+00'18") | 453 / 6351 |
15 | | 04'13" (+00'20") | 453 / 6804 |
16 | | 04'13" (+00'20") | 453 / 7258 |
17 | | 04'09" (+00'16") | 453 / 7712 |
18 | | 04'17" (+00'24") | 453 / 8165 |
19 | | 04'11" (+00'18") | 453 / 8619 |
20 | | 04'20" (+00'27") | 453 / 9073 |
21 | | 04'11" (+00'18") | 453 / 9526 |
22 | | 04'22" (+00'29") | 453 / 9980 |
23 | | 04'09" (+00'16") | 453 / 10434 |
24 | | 04'20" (+00'27") | 453 / 10887 |
25 | | 04'17" (+00'24") | 453 / 11341 |
26 | | 04'24" (+00'31") | 453 / 11795 |
27 | | 04'15" (+00'22") | 453 / 12248 |
28 | | 04'31" (+00'38") | 453 / 12702 |
29 | | 04'17" (+00'24") | 453 / 13156 |
30 | | 04'17" (+00'24") | 453 / 13609 |
31 | | 04'17" (+00'24") | 100 / 13710 |
基本訓練
400公尺第8道30圈
破復跑1個多月來最差成績
後半段完全使不上力
不知道是不是破月跑量的後遺症
本來還在盤算明天要想辦法找出時間來跑
看樣子還是偷懶休息好了
只是這一休,可能就1個禮拜了
後記:今天終於正式放假了,唯一開心之處。
1月累積里程 : 274.32 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'49" | 00:03'49" |
2 | 03'52" | 00:07'41" |
3 | 03'49" | 00:11'30" |
4 | 03'52" | 00:15'22" |
5 | 03'50" | 00:19'12" |
6 | 03'44" | 00:22'56" |
7 | 03'44" | 00:26'40" |
8 | 03'50" | 00:30'30" |
9 | 03'49" | 00:34'19" |
10 | 03'46" | 00:38'05" |
11 | 03'48" | 00:41'53" |
12 | 03'47" | 00:45'40" |
13 | 04'01" | 00:49'41" |
14 | 03'48" | 00:53'29" |
15 | 03'54" | 00:57'23" |
13.7 | 00'-28" | 00:58'00" |