10.1 km | 00:49:17 | 04:53/km日期: 2014-11-19 20:24 - 地點: 交大操場 - 天氣: 涼 - 卡路里: 907 Cal - 溫度: 19°C - 濕度: 86%
Pace: 04'55" / 04'59" / 05'01" / 04'57" / 04'52" / 04'48" / 04'50" / 04'51" / 04'43" / 04'36" / 08'49" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'44" (+00'26") | 386 / 386 |
2 | | 05'03" (+00'45") | 412 / 798 |
3 | | 04'59" (+00'41") | 413 / 1212 |
4 | | 05'01" (+00'43") | 411 / 1623 |
5 | | 04'55" (+00'37") | 412 / 2035 |
6 | | 05'02" (+00'44") | 407 / 2443 |
7 | | 04'58" (+00'40") | 405 / 2848 |
8 | | 04'58" (+00'40") | 405 / 3254 |
9 | | 04'57" (+00'39") | 409 / 3663 |
10 | | 04'57" (+00'39") | 406 / 4070 |
11 | | 04'51" (+00'33") | 405 / 4475 |
12 | | 04'50" (+00'32") | 406 / 4882 |
13 | | 04'51" (+00'33") | 405 / 5287 |
14 | | 04'49" (+00'31") | 408 / 5695 |
15 | | 04'47" (+00'29") | 406 / 6102 |
16 | | 04'48" (+00'30") | 406 / 6508 |
17 | | 04'53" (+00'35") | 405 / 6913 |
18 | | 04'48" (+00'30") | 408 / 7322 |
19 | | 04'52" (+00'34") | 407 / 7729 |
20 | | 04'45" (+00'27") | 403 / 8133 |
21 | | 04'44" (+00'26") | 411 / 8544 |
22 | | 04'44" (+00'26") | 404 / 8948 |
23 | | 04'38" (+00'20") | 406 / 9355 |
24 | | 04'37" (+00'19") | 407 / 9762 |
25 | | 04'18" | 406 / 10168 |
今日課表:12k漸速跑(4k MP+4k MP-5s/k+4k MP-10s/k),
MP=馬拉松配速
最後只跑了10k...
中間4K配速配太快,預計要從MP5:05開始跑~
前4K還滿瞬..但是中間4K應該要5:00,不小心跑到4:55
後兩K跑到4:50..有點齁不住!!就跳車了XD
下次速度要掌控好才行...
11月累積里程 :
175.70 km Adidas TAKUMI ren 累積 :
157.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'55" | 00:04'55" |
2 | 04'59" | 00:09'54" |
3 | 05'01" | 00:14'55" |
4 | 04'57" | 00:19'52" |
5 | 04'52" | 00:24'44" |
6 | 04'48" | 00:29'32" |
7 | 04'50" | 00:34'22" |
8 | 04'51" | 00:39'13" |
9 | 04'43" | 00:43'56" |
10 | 04'36" | 00:48'32" |
10.1 | 08'49" | 00:49'17" |