22.1 km | 03:30:15 | 09:31/km日期: 2016-10-23 06:39 - 總爬升: 832 m - 地點: 風櫃嘴 - 天氣: 陰天涼風 - 卡路里: 1449 Cal - 平均步頻: 148 - 溫度: 26°C - 濕度: 83%
Pace: 08'41" / 08'14" / 08'00" / 07'32" / 07'35" / 07'47" / 07'35" / 07'52" / 08'21" / 09'31" / 09'08" / 08'40" / 08'56" / 10'08" / 13'14" / 20'24" / 08'55" / 09'15" / 10'41" / 12'31" / 13'16" / 13'52" / 13'56" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 08'40" (+01'08") | 1000 / 1000 |
2 | | 08'14" (+00'42") | 1000 / 2000 |
3 | | 07'59" (+00'27") | 1000 / 3000 |
4 | | 07'32" | 1000 / 4000 |
5 | | 07'34" (+00'02") | 1000 / 5000 |
6 | | 07'47" (+00'15") | 1000 / 6000 |
7 | | 07'35" (+00'03") | 1000 / 7000 |
8 | | 07'51" (+00'19") | 1000 / 8000 |
9 | | 08'21" (+00'49") | 1000 / 9000 |
10 | | 09'31" (+01'59") | 1000 / 10000 |
11 | | 09'08" (+01'36") | 1000 / 11000 |
12 | | 08'39" (+01'07") | 1000 / 12000 |
13 | | 08'56" (+01'24") | 1000 / 13000 |
14 | | 10'07" (+02'35") | 1000 / 14000 |
15 | | 13'14" (+05'42") | 1000 / 15000 |
16 | | 09'40" (+02'08") | 1000 / 16000 |
17 | | 08'55" (+01'23") | 1000 / 17000 |
18 | | 09'14" (+01'42") | 1000 / 18000 |
19 | | 10'40" (+03'08") | 1000 / 19000 |
20 | | 12'30" (+04'58") | 1000 / 20000 |
21 | | 13'16" (+05'44") | 1000 / 21000 |
22 | | 13'51" (+06'19") | 1000 / 22000 |
23 | | 13'43" (+06'11") | 61 / 22061 |
感謝本蟲哥今日陪跑,老天也給了一個好天氣,山上有涼風厚雲遮日。
訓練不夠腳軟了,回程走了3K退乳酸,不敢太累。
七堵馬還有7天...
10月累積里程 :
131.29 km ASICS GT-2000 4 累積 :
613.9 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 08'41" | 00:08'41" |
2 | 08'14" | 00:16'55" |
3 | 08'00" | 00:24'55" |
4 | 07'32" | 00:32'27" |
5 | 07'35" | 00:40'02" |
6 | 07'47" | 00:47'49" |
7 | 07'35" | 00:55'24" |
8 | 07'52" | 01:03'16" |
9 | 08'21" | 01:11'37" |
10 | 09'31" | 01:21'08" |
11 | 09'08" | 01:30'16" |
12 | 08'40" | 01:38'56" |
13 | 08'56" | 01:47'52" |
14 | 10'08" | 01:58'00" |
15 | 13'14" | 02:11'14" |
16 | 20'24" | 02:31'38" |
17 | 08'55" | 02:40'33" |
18 | 09'15" | 02:49'48" |
19 | 10'41" | 03:00'29" |
20 | 12'31" | 03:13'00" |
21 | 13'16" | 03:26'16" |
22 | 13'52" | 03:40'08" |
22.1 | 13'43" | 03:40'59" |