13.0 km | 01:03:57 | 04:54/km日期: 2022-09-20 18:15 - 地點: 國中 - 天氣: 細雨 - 卡路里: 911 Cal - 平均步頻: 176 - 溫度: 27°C - 濕度: 81%
Pace: 04'58" / 04'51" / 04'54" / 04'45" / 04'43" / 04'35" / 04'32" / 04'37" / 04'37" / 04'33" / 04'57" / 04'30" / 07'23" / 05'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'57" (+00'28") | 1000 / 1000 |
2 | | 04'51" (+00'22") | 1000 / 2000 |
3 | | 04'53" (+00'24") | 1000 / 3000 |
4 | | 04'45" (+00'16") | 1000 / 4000 |
5 | | 04'43" (+00'14") | 1000 / 5000 |
6 | | 04'34" (+00'05") | 1000 / 6000 |
7 | | 04'32" (+00'03") | 1000 / 7000 |
8 | | 04'37" (+00'08") | 1000 / 8000 |
9 | | 04'36" (+00'07") | 1000 / 9000 |
10 | | 04'32" (+00'03") | 1000 / 10000 |
11 | | 04'57" (+00'28") | 1000 / 11000 |
12 | | 04'29" | 1000 / 12000 |
13 | | 07'23" (+02'54") | 1000 / 13000 |
14 | | 05'43" (+01'14") | 8 / 13008 |
前5k配450後5k配435耐力跑
11、12k一圈快一圈慢
最後緩跑收操一k
很適合訓練的天氣 超喜歡😄
9月累積里程 :
441.71 km 美津濃 28.5 累積 :
980.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'58" | 00:04'58" |
2 | 04'51" | 00:09'49" |
3 | 04'54" | 00:14'43" |
4 | 04'45" | 00:19'28" |
5 | 04'43" | 00:24'11" |
6 | 04'35" | 00:28'46" |
7 | 04'32" | 00:33'18" |
8 | 04'37" | 00:37'55" |
9 | 04'37" | 00:42'32" |
10 | 04'33" | 00:47'05" |
11 | 04'57" | 00:52'02" |
12 | 04'30" | 00:56'32" |
13 | 07'23" | 01:03'55" |
13.0 | 06'01" | 01:03'58" |