9.3 km | 00:47:48 | 05:07/km日期: 2014-12-18 17:47 - 卡路里: 562 Cal - 溫度: 19°C - 濕度: 74%
Pace: 05'02" / 04'57" / 05'08" / 05'04" / 05'08" / 04'53" / 05'09" / 05'07" / 05'13" / 06'37" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 03'56" | 800 / 800 |
2 | | 08'34" (+04'38") | 233 / 1033 |
3 | | 04'07" (+00'11") | 800 / 1833 |
4 | | 09'02" (+05'06") | 221 / 2054 |
5 | | 04'06" (+00'10") | 800 / 2854 |
6 | | 08'38" (+04'42") | 231 / 3086 |
7 | | 04'11" (+00'15") | 800 / 3886 |
8 | | 08'19" (+04'23") | 240 / 4126 |
9 | | 04'10" (+00'14") | 800 / 4926 |
10 | | 09'17" (+05'21") | 215 / 5141 |
11 | | 04'03" (+00'07") | 800 / 5941 |
12 | | 09'05" (+05'09") | 220 / 6161 |
13 | | 04'15" (+00'19") | 800 / 6961 |
14 | | 08'14" (+04'18") | 242 / 7204 |
15 | | 04'13" (+00'17") | 800 / 8004 |
16 | | 08'38" (+04'42") | 231 / 8235 |
17 | | 04'10" (+00'14") | 800 / 9035 |
18 | | 06'58" (+03'02") | 286 / 9322 |
800Mx9
P1:03'56"
P2:04'07"
P3:04'06"
P4:04'11"
P5:04'10"
P6:04'03"
P7:04'15"
P8:04'13"
P9:04'10"
馬克操/動態伸展/扶50+20/腹60/棒90sec
第6趟後有跑友用不差的速度跟跑,我跑間歇人家跑有氧真是汗顏啊,不過跟自己說別急,等練到10趟後再來調整速度,循序漸進才不至於跑到受傷喔!
12月累積里程 : 176.63 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'02" | 00:05'02" |
2 | 04'57" | 00:09'59" |
3 | 05'08" | 00:15'07" |
4 | 05'04" | 00:20'11" |
5 | 05'08" | 00:25'19" |
6 | 04'53" | 00:30'12" |
7 | 05'09" | 00:35'21" |
8 | 05'07" | 00:40'28" |
9 | 05'13" | 00:45'41" |
9.3 | 06'36" | 00:47'49" |