31.0 km | 02:33:24 | 04:56/km日期: 2016-11-05 14:46 - 總爬升: 652 m - 天氣: 舒適 - 卡路里: 1674 Cal - 平均步頻: 186 - 溫度: 28°C - 濕度: 51%
Pace: 05'00" / 05'48" / 04'42" / 05'34" / 05'39" / 06'52" / 04'11" / 04'59" / 05'28" / 05'21" / 05'13" / 05'14" / 05'32" / 04'15" / 04'14" / 04'20" / 04'37" / 05'24" / 07'55" / 05'33" / 05'19" / 07'17" / 05'48" / 04'47" / 05'18" / 04'31" / 04'36" / 05'28" / 05'02" / 07'52" / 03'18" / 04'10" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'00" (+00'47") | 1000 / 1000 |
2 | | 04'54" (+00'41") | 1000 / 2000 |
3 | | 04'42" (+00'29") | 1000 / 3000 |
4 | | 04'46" (+00'33") | 1000 / 4000 |
5 | | 04'48" (+00'35") | 1000 / 5000 |
6 | | 05'32" (+01'19") | 1000 / 6000 |
7 | | 04'42" (+00'29") | 1000 / 7000 |
8 | | 04'58" (+00'45") | 1000 / 8000 |
9 | | 04'59" (+00'46") | 1000 / 9000 |
10 | | 05'20" (+01'07") | 1000 / 10000 |
11 | | 05'13" (+01'00") | 1000 / 11000 |
12 | | 05'13" (+01'00") | 1000 / 12000 |
13 | | 05'31" (+01'18") | 1000 / 13000 |
14 | | 04'15" (+00'02") | 1000 / 14000 |
15 | | 04'13" | 1000 / 15000 |
16 | | 04'20" (+00'07") | 1000 / 16000 |
17 | | 04'36" (+00'23") | 1000 / 17000 |
18 | | 04'51" (+00'38") | 1000 / 18000 |
19 | | 05'12" (+00'59") | 1000 / 19000 |
20 | | 05'33" (+01'20") | 1000 / 20000 |
21 | | 05'18" (+01'05") | 1000 / 21000 |
22 | | 05'21" (+01'08") | 1000 / 22000 |
23 | | 05'47" (+01'34") | 1000 / 23000 |
24 | | 04'46" (+00'33") | 1000 / 24000 |
25 | | 04'40" (+00'27") | 1000 / 25000 |
26 | | 04'30" (+00'17") | 1000 / 26000 |
27 | | 04'36" (+00'23") | 1000 / 27000 |
28 | | 04'38" (+00'25") | 1000 / 28000 |
29 | | 04'41" (+00'28") | 1000 / 29000 |
30 | | 05'26" (+01'13") | 1000 / 30000 |
31 | | 04'46" (+00'33") | 1000 / 31000 |
32 | | 02'44" | 8 / 31008 |
跑跑休休(停錶)的練習
25K後,雙腿股內側肌開始不開份有抽筋的現象,只能不斷的調整舒緩
11月累積里程 :
362.51 km TARTHERZEAL2 TJR270 累積 :
925.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'00" | 00:05'00" |
2 | 05'48" | 00:10'48" |
3 | 04'42" | 00:15'30" |
4 | 05'34" | 00:21'04" |
5 | 05'39" | 00:26'43" |
6 | 06'52" | 00:33'35" |
7 | 04'11" | 00:37'46" |
8 | 04'59" | 00:42'45" |
9 | 05'28" | 00:48'13" |
10 | 05'21" | 00:53'34" |
11 | 05'13" | 00:58'47" |
12 | 05'14" | 01:04'01" |
13 | 05'32" | 01:09'33" |
14 | 04'15" | 01:13'48" |
15 | 04'14" | 01:18'02" |
16 | 04'20" | 01:22'22" |
17 | 04'37" | 01:26'59" |
18 | 05'24" | 01:32'23" |
19 | 07'55" | 01:40'18" |
20 | 05'33" | 01:45'51" |
21 | 05'19" | 01:51'10" |
22 | 07'17" | 01:58'27" |
23 | 05'48" | 02:04'15" |
24 | 04'47" | 02:09'02" |
25 | 05'18" | 02:14'20" |
26 | 04'31" | 02:18'51" |
27 | 04'36" | 02:23'27" |
28 | 05'28" | 02:28'55" |
29 | 05'02" | 02:33'57" |
30 | 07'52" | 02:41'49" |
31 | 03'18" | 02:45'07" |
31.0 | 03'43" | 02:45'09" |