20.0 km | 02:17:54 | 06:53/km日期: 2014-11-29 08:49 - 總爬升: 333 m - 地點: 中寮山 - 天氣: 晴 - 卡路里: 1116 Cal - 溫度: 26°C - 濕度: 87%
Pace: 05'52" / 06'58" / 06'43" / 07'37" / 09'26" / 07'57" / 07'37" / 06'13" / 12'44" / 15'44" / 05'47" / 08'52" / 05'30" / 06'48" / 09'03" / 10'57" / 06'32" / 09'53" / 07'00" / 08'09" / 16'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'51" (+00'55") | 1000 / 1000 |
2 | | 06'58" (+02'02") | 1000 / 2000 |
3 | | 06'43" (+01'47") | 1000 / 3000 |
4 | | 07'36" (+02'40") | 1000 / 4000 |
5 | | 06'52" (+01'56") | 1000 / 5000 |
6 | | 06'46" (+01'50") | 1000 / 6000 |
7 | | 07'36" (+02'40") | 1000 / 7000 |
8 | | 06'13" (+01'17") | 1000 / 8000 |
9 | | 07'13" (+02'17") | 1000 / 9000 |
10 | | 05'17" (+00'21") | 1000 / 10000 |
11 | | 05'46" (+00'50") | 1000 / 11000 |
12 | | 08'52" (+03'56") | 1000 / 12000 |
13 | | 04'56" | 1000 / 13000 |
14 | | 06'48" (+01'52") | 1000 / 14000 |
15 | | 09'02" (+04'06") | 1000 / 15000 |
16 | | 07'39" (+02'43") | 1000 / 16000 |
17 | | 06'31" (+01'35") | 1000 / 17000 |
18 | | 07'13" (+02'17") | 1000 / 18000 |
19 | | 06'59" (+02'03") | 1000 / 19000 |
20 | | 06'49" (+01'53") | 1000 / 20000 |
21 | | 14'51" (+09'55") | 4 / 20004 |
自主練習第二圈逆向,今天愛跑步在這裡辦比賽,總人數雖然不多,但許多馬場上的前輩都來了。
前12K處於跑沒幾步就要停下來聊天的狀況,後面總算可以好好跑一跑。
維持著下坡保養膝蓋的節奏,為了鎮西堡,12月月底再來練三圈。
輕鬆跑的好處,就是隔天還可以再跑一下,喔耶
11月累積里程 :
401.06 km asics gel-kayano 20 累積 :
743.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'52" | 00:05'52" |
2 | 06'58" | 00:12'50" |
3 | 06'43" | 00:19'33" |
4 | 07'37" | 00:27'10" |
5 | 09'26" | 00:36'36" |
6 | 07'57" | 00:44'33" |
7 | 07'37" | 00:52'10" |
8 | 06'13" | 00:58'23" |
9 | 12'44" | 01:11'07" |
10 | 15'44" | 01:26'51" |
11 | 05'47" | 01:32'38" |
12 | 08'52" | 01:41'30" |
13 | 05'30" | 01:47'00" |
14 | 06'48" | 01:53'48" |
15 | 09'03" | 02:02'51" |
16 | 10'57" | 02:13'48" |
17 | 06'32" | 02:20'20" |
18 | 09'53" | 02:30'13" |
19 | 07'00" | 02:37'13" |
20 | 08'09" | 02:45'22" |
20.0 | 14'41" | 02:45'26" |