15.2 km | 00:58:01 | 03:49/km日期: 2014-10-11 17:35 - 地點: 梧棲運動場 - 天氣: 好大的風 - 卡路里: 1190 Cal - 溫度: 24°C - 濕度: 78%
Pace: 03'54" / 03'55" / 03'50" / 03'53" / 03'52" / 03'54" / 03'59" / 03'58" / 03'58" / 03'42" / 03'46" / 03'49" / 03'44" / 03'41" / 03'37" / 03'05" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 03'49" (+00'31") | 461 / 461 |
2 | | 03'53" (+00'35") | 462 / 923 |
3 | | 03'59" (+00'41") | 458 / 1382 |
4 | | 03'50" (+00'32") | 469 / 1851 |
5 | | 03'53" (+00'35") | 462 / 2314 |
6 | | 03'51" (+00'33") | 470 / 2784 |
7 | | 03'50" (+00'32") | 454 / 3239 |
8 | | 03'51" (+00'33") | 462 / 3701 |
9 | | 03'56" (+00'38") | 470 / 4172 |
10 | | 03'50" (+00'32") | 455 / 4627 |
11 | | 03'51" (+00'33") | 466 / 5094 |
12 | | 03'54" (+00'36") | 461 / 5555 |
13 | | 03'55" (+00'37") | 471 / 6026 |
14 | | 03'57" (+00'39") | 449 / 6476 |
15 | | 03'57" (+00'39") | 479 / 6956 |
16 | | 03'54" (+00'36") | 455 / 7411 |
17 | | 03'56" (+00'38") | 455 / 7867 |
18 | | 03'58" (+00'40") | 470 / 8338 |
19 | | 03'59" (+00'41") | 468 / 8806 |
20 | | 04'00" (+00'42") | 465 / 9271 |
21 | | 03'18" | 463 / 9735 |
22 | | 04'04" (+00'46") | 470 / 10205 |
23 | | 03'39" (+00'21") | 460 / 10666 |
24 | | 03'46" (+00'28") | 464 / 11130 |
25 | | 03'47" (+00'29") | 465 / 11595 |
26 | | 03'50" (+00'32") | 454 / 12050 |
27 | | 03'54" (+00'36") | 460 / 12511 |
28 | | 03'33" (+00'15") | 467 / 12978 |
29 | | 03'39" (+00'21") | 469 / 13447 |
30 | | 03'45" (+00'27") | 466 / 13914 |
31 | | 03'42" (+00'24") | 454 / 14368 |
32 | | 03'33" (+00'15") | 458 / 14826 |
33 | | 03'20" (+00'02") | 329 / 15156 |
上週日開始的連續四天間歇訓練
給腿部肌肉帶來一定程度的疲勞
週四恢復跑排乳酸
昨日和跑友一同看電影與國慶煙火,休跑一天
今天跑第八道,跑起來輕鬆愉快
如果不是像颱風般的風勢影響
均速起碼可以再快個5~10秒
明日陪跑清水親子半馬路跑
10月累積里程 : 356.54 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'54" | 00:03'54" |
2 | 03'55" | 00:07'49" |
3 | 03'50" | 00:11'39" |
4 | 03'53" | 00:15'32" |
5 | 03'52" | 00:19'24" |
6 | 03'54" | 00:23'18" |
7 | 03'59" | 00:27'17" |
8 | 03'58" | 00:31'15" |
9 | 03'58" | 00:35'13" |
10 | 03'42" | 00:38'55" |
11 | 03'46" | 00:42'41" |
12 | 03'49" | 00:46'30" |
13 | 03'44" | 00:50'14" |
14 | 03'41" | 00:53'55" |
15 | 03'37" | 00:57'32" |
15.0 | 15'06" | 00:58'01" |