13.7 km | 00:56:32 | 04:07/km日期: 2014-01-31 06:52 - 地點: 臺南市立體育場 - 卡路里: 667 Cal - 溫度: 17°C - 濕度: 75%
Pace: 03'58" / 03'52" / 03'53" / 03'49" / 03'50" / 03'57" / 04'07" / 03'56" / 03'53" / 03'55" / 03'45" / 03'47" / 04'01" / 03'49" / 02'55" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 03'49" | 453 / 453 |
2 | | 04'09" (+00'20") | 453 / 907 |
3 | | 04'06" (+00'17") | 453 / 1360 |
4 | | 04'13" (+00'24") | 453 / 1814 |
5 | | 04'09" (+00'20") | 453 / 2268 |
6 | | 04'15" (+00'26") | 453 / 2721 |
7 | | 04'06" (+00'17") | 453 / 3175 |
8 | | 04'13" (+00'24") | 453 / 3629 |
9 | | 04'04" (+00'15") | 453 / 4082 |
10 | | 04'09" (+00'20") | 453 / 4536 |
11 | | 04'06" (+00'17") | 453 / 4990 |
12 | | 04'06" (+00'17") | 453 / 5443 |
13 | | 04'17" (+00'28") | 453 / 5897 |
14 | | 04'02" (+00'13") | 453 / 6351 |
15 | | 04'13" (+00'24") | 453 / 6804 |
16 | | 04'04" (+00'15") | 453 / 7258 |
17 | | 04'11" (+00'22") | 453 / 7712 |
18 | | 04'04" (+00'15") | 453 / 8165 |
19 | | 04'09" (+00'20") | 453 / 8619 |
20 | | 04'06" (+00'17") | 453 / 9073 |
21 | | 04'15" (+00'26") | 453 / 9526 |
22 | | 04'02" (+00'13") | 453 / 9980 |
23 | | 04'11" (+00'22") | 453 / 10434 |
24 | | 04'06" (+00'17") | 453 / 10887 |
25 | | 04'17" (+00'28") | 453 / 11341 |
26 | | 03'58" (+00'09") | 453 / 11795 |
27 | | 04'20" (+00'31") | 453 / 12248 |
28 | | 04'04" (+00'15") | 453 / 12702 |
29 | | 04'13" (+00'24") | 453 / 13156 |
30 | | 03'51" (+00'02") | 453 / 13609 |
31 | | 03'30" | 104 / 13714 |
基本訓練
400公尺第8道30圈
大年初一,一大早抽空出來跑
避免這一休可能會休1個禮拜的情況發生
休了1天,今天果然舒服許多
雖然後半段還是一樣使不上力
1月累積里程 : 274.32 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'58" | 00:03'58" |
2 | 03'52" | 00:07'50" |
3 | 03'53" | 00:11'43" |
4 | 03'49" | 00:15'32" |
5 | 03'50" | 00:19'22" |
6 | 03'57" | 00:23'19" |
7 | 04'07" | 00:27'26" |
8 | 03'56" | 00:31'22" |
9 | 03'53" | 00:35'15" |
10 | 03'55" | 00:39'10" |
11 | 03'45" | 00:42'55" |
12 | 03'47" | 00:46'42" |
13 | 04'01" | 00:50'43" |
14 | 03'49" | 00:54'32" |
13.7 | -7'-24" | 00:56'39" |