13.2 km | 01:06:41 | 05:02/km日期: 2014-03-09 16:05 - 地點: 河濱車道 - 卡路里: 1011 Cal - 溫度: 14°C - 濕度: 84%
Pace: 05'40" / 05'26" / 05'14" / 05'13" / 05'01" / 04'39" / 04'34" / 04'30" / 04'28" / 04'50" / 05'02" / 05'05" / 05'07" / 07'33" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'41" (+01'15") | 1012 / 1012 |
2 | | 05'23" (+00'57") | 1001 / 2014 |
3 | | 05'13" (+00'47") | 1003 / 3017 |
4 | | 05'11" (+00'45") | 1011 / 4029 |
5 | | 05'01" (+00'35") | 1000 / 5030 |
6 | | 04'37" (+00'11") | 998 / 6028 |
7 | | 04'34" (+00'08") | 1022 / 7051 |
8 | | 04'30" (+00'04") | 1008 / 8059 |
9 | | 04'26" | 1000 / 9060 |
10 | | 04'52" (+00'26") | 998 / 10059 |
11 | | 05'02" (+00'36") | 1012 / 11071 |
12 | | 05'03" (+00'37") | 1006 / 12077 |
13 | | 05'05" (+00'39") | 1014 / 13091 |
14 | | 05'43" (+01'17") | 256 / 13347 |
日常練習
前3K暖身
tempo run 7k
cool down 3k
3月累積里程 : 196.84 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'40" | 00:05'40" |
2 | 05'26" | 00:11'06" |
3 | 05'14" | 00:16'20" |
4 | 05'13" | 00:21'33" |
5 | 05'01" | 00:26'34" |
6 | 04'39" | 00:31'13" |
7 | 04'34" | 00:35'47" |
8 | 04'30" | 00:40'17" |
9 | 04'28" | 00:44'45" |
10 | 04'50" | 00:49'35" |
11 | 05'02" | 00:54'37" |
12 | 05'05" | 00:59'42" |
13 | 05'07" | 01:04'49" |
13.2 | 07'33" | 01:06'41" |