21.0 km | 02:07:28 | 06:04/km日期: 2019-01-05 07:50 - 地點: 皇居 - 平均心率: 169 - 卡路里: 918 Cal - 平均步頻: 186
Pace: 06'04" / 06'13" / 06'19" / 05'57" / 05'48" / 06'06" / 06'01" / 06'24" / 05'59" / 05'47" / 06'08" / 06'07" / 06'21" / 05'57" / 05'52" / 06'09" / 06'10" / 06'20" / 05'59" / 05'49" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'48" (+00'21") | 400 / 400 |
2 | | 06'10" (+00'43") | 400 / 800 |
3 | | 06'21" (+00'54") | 400 / 1200 |
4 | | 06'06" (+00'39") | 400 / 1600 |
5 | | 06'13" (+00'46") | 400 / 2000 |
6 | | 06'20" (+00'53") | 400 / 2400 |
7 | | 06'14" (+00'47") | 400 / 2800 |
8 | | 06'04" (+00'37") | 400 / 3199 |
9 | | 06'08" (+00'41") | 400 / 3599 |
10 | | 05'50" (+00'23") | 400 / 3999 |
11 | | 05'36" (+00'09") | 400 / 4399 |
12 | | 05'49" (+00'22") | 400 / 4800 |
13 | | 05'59" (+00'32") | 400 / 5200 |
14 | | 06'16" (+00'49") | 400 / 5600 |
15 | | 06'03" (+00'36") | 400 / 6000 |
16 | | 05'55" (+00'28") | 400 / 6400 |
17 | | 06'00" (+00'33") | 400 / 6800 |
18 | | 06'20" (+00'53") | 400 / 7200 |
19 | | 06'31" (+01'04") | 400 / 7600 |
20 | | 06'13" (+00'46") | 400 / 8000 |
21 | | 06'11" (+00'44") | 400 / 8400 |
22 | | 05'55" (+00'28") | 400 / 8800 |
23 | | 05'27" | 400 / 9200 |
24 | | 05'47" (+00'20") | 400 / 9600 |
25 | | 06'01" (+00'34") | 400 / 10000 |
26 | | 06'06" (+00'39") | 400 / 10400 |
27 | | 06'11" (+00'44") | 400 / 10800 |
28 | | 06'00" (+00'33") | 400 / 11200 |
29 | | 06'06" (+00'39") | 400 / 11600 |
30 | | 06'12" (+00'45") | 400 / 12000 |
31 | | 06'25" (+00'58") | 400 / 12400 |
32 | | 06'36" (+01'09") | 400 / 12800 |
33 | | 05'53" (+00'26") | 400 / 13200 |
34 | | 05'59" (+00'32") | 400 / 13600 |
35 | | 05'49" (+00'22") | 400 / 14000 |
36 | | 05'45" (+00'18") | 400 / 14400 |
37 | | 05'56" (+00'29") | 400 / 14800 |
38 | | 05'58" (+00'31") | 400 / 15200 |
39 | | 06'13" (+00'46") | 400 / 15600 |
40 | | 06'09" (+00'42") | 400 / 16000 |
41 | | 06'01" (+00'34") | 400 / 16400 |
42 | | 06'14" (+00'47") | 400 / 16800 |
43 | | 06'28" (+01'01") | 400 / 17200 |
44 | | 06'16" (+00'49") | 400 / 17600 |
45 | | 06'13" (+00'46") | 400 / 18000 |
46 | | 06'25" (+00'58") | 400 / 18400 |
47 | | 05'47" (+00'20") | 400 / 18799 |
48 | | 05'33" (+00'06") | 400 / 19199 |
49 | | 05'53" (+00'26") | 400 / 19599 |
50 | | 05'50" (+00'23") | 400 / 19999 |
51 | | 05'58" (+00'31") | 400 / 20399 |
52 | | 06'01" (+00'34") | 400 / 20799 |
53 | | 05'55" (+00'28") | 200 / 21000 |
屏東Chiachen Lee
跑21k課表的前兩天晚上,請旅伴幫忙踩小腿按摩
她用了她以前被按摩的經驗,幫我疏通兩隻小腿的氣結,果然是拉筋收操按摩不夠徹底!
自以為有做了,但還是不夠!
看來要定期找人按摩推拿...
因為按完之後,小腿沒出現爆痛的狀況!
本來以為這個21k會吃不完的!
最後7天了,想到去年上半年的2場半馬成績慘不忍睹,再加上工作忙累根本不想跑...還好自己在garmin pb班報名的最後一天寄出了報名表。
想到這4個月吃的課表,雖然從一開始沒多久就臀部拉傷,讓我休了2個禮拜,好不容易好了之後又變成是小腿內側痛,然後又感冒休息有好了一些,但感冒好了之後本來是一隻腳,後來變成兩隻腳在痛!每次痛至少得全休2天...
雖然這次的課表沒有全部完食,但是付出的時間、金錢,除了在日常的課表上有看到自己的進步外,希望也能在7天後的第10馬真的能夠PB班同學一起順利破PB!