27.2 km | 02:36:00 | 05:44/km日期: 2014-11-08 16:13 - 總爬升: 308 m - 地點: 18^3 - 天氣: 舒適 - 卡路里: 2062 Cal - 溫度: 24°C - 濕度: 72%
Pace: 03'57" / 06'02" / 05'33" / 05'40" / 05'22" / 05'48" / 04'23" / 04'52" / 05'18" / 05'39" / 05'15" / 05'59" / 05'27" / 04'49" / 05'27" / 05'36" / 05'27" / 06'35" / 05'44" / 05'30" / 06'05" / 06'33" / 05'51" / 07'28" / 06'27" / 06'02" / 06'26" / 17'58" /
LSD 山路練習; 目標穿ASICS-翔走 跑 30K (上次只跑17K 就不適應)
1. 18^3 學府路鐵欄- 寶山路鐵欄 來回, 來回1趟 6K 共4趟.
2. 6K/12K 補鹽水150CC ; 18K 補能量包+水150CC ,24K 補鹽水150CC
3. 24K 後右腳已不適, 慢慢跑無法改善, 只好跑回家.
腳踝的肌力還不夠. 暫時不能穿來跑全馬.
11月累積里程 :
360.29 km ASICS SKYSENSOR GLIDE 累積 :
1604.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'57" | 00:03'57" |
2 | 06'02" | 00:09'59" |
3 | 05'33" | 00:15'32" |
4 | 05'40" | 00:21'12" |
5 | 05'22" | 00:26'34" |
6 | 05'48" | 00:32'22" |
7 | 04'23" | 00:36'45" |
8 | 04'52" | 00:41'37" |
9 | 05'18" | 00:46'55" |
10 | 05'39" | 00:52'34" |
11 | 05'15" | 00:57'49" |
12 | 05'59" | 01:03'48" |
13 | 05'27" | 01:09'15" |
14 | 04'49" | 01:14'04" |
15 | 05'27" | 01:19'31" |
16 | 05'36" | 01:25'07" |
17 | 05'27" | 01:30'34" |
18 | 06'35" | 01:37'09" |
19 | 05'44" | 01:42'53" |
20 | 05'30" | 01:48'23" |
21 | 06'05" | 01:54'28" |
22 | 06'33" | 02:01'01" |
23 | 05'51" | 02:06'52" |
24 | 07'28" | 02:14'20" |
25 | 06'27" | 02:20'47" |
26 | 06'02" | 02:26'49" |
27 | 06'26" | 02:33'15" |
27.2 | 17'58" | 02:36'00" |