28.8 km | 02:09:06 | 04:29/km日期: 2015-10-06 17:06 - 平均心率: 156 - 卡路里: 1606 Cal - 溫度: 29°C - 濕度: 85%
Pace: 05'00" / 04'50" / 13'28" / 04'20" / 04'27" / 04'22" / 04'18" / 04'27" / 04'17" / 04'30" / 04'23" / 04'25" / 04'24" / 04'23" / 04'40" / 04'18" / 04'16" / 04'17" / 04'22" / 04'13" / 04'18" / 04'22" / 04'10" / 04'03" / 04'19" / 04'21" / 05'35" / 05'44" / 05'41" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'52" (+00'47") | 2076 / 2076 |
| 2 | | 04'23" (+00'18") | 406 / 2482 |
| 3 | | 04'21" (+00'16") | 421 / 2904 |
| 4 | | 04'19" (+00'14") | 411 / 3315 |
| 5 | | 04'27" (+00'22") | 396 / 3712 |
| 6 | | 04'16" (+00'11") | 420 / 4133 |
| 7 | | 04'26" (+00'21") | 397 / 4530 |
| 8 | | 04'25" (+00'20") | 406 / 4936 |
| 9 | | 04'17" (+00'12") | 419 / 5355 |
| 10 | | 04'25" (+00'20") | 410 / 5766 |
| 11 | | 04'28" (+00'23") | 402 / 6168 |
| 12 | | 04'21" (+00'16") | 413 / 6582 |
| 13 | | 04'18" (+00'13") | 421 / 7003 |
| 14 | | 04'23" (+00'18") | 405 / 7409 |
| 15 | | 04'23" (+00'18") | 410 / 7819 |
| 16 | | 04'15" (+00'10") | 425 / 8245 |
| 17 | | 04'23" (+00'18") | 413 / 8658 |
| 18 | | 04'21" (+00'16") | 417 / 9076 |
| 19 | | 04'21" (+00'16") | 413 / 9489 |
| 20 | | 04'30" (+00'25") | 403 / 9892 |
| 21 | | 04'30" (+00'25") | 398 / 10291 |
| 22 | | 04'22" (+00'17") | 411 / 10703 |
| 23 | | 04'21" (+00'16") | 408 / 11112 |
| 24 | | 04'27" (+00'22") | 411 / 11523 |
| 25 | | 04'21" (+00'16") | 404 / 11928 |
| 26 | | 04'29" (+00'24") | 408 / 12336 |
| 27 | | 04'27" (+00'22") | 399 / 12736 |
| 28 | | 04'19" (+00'14") | 408 / 13145 |
| 29 | | 04'21" (+00'16") | 405 / 13550 |
| 30 | | 04'23" (+00'18") | 409 / 13960 |
| 31 | | 04'25" (+00'20") | 406 / 14367 |
| 32 | | 05'03" (+00'58") | 421 / 14788 |
| 33 | | 04'23" (+00'18") | 409 / 15198 |
| 34 | | 04'19" (+00'14") | 400 / 15598 |
| 35 | | 04'14" (+00'09") | 417 / 16015 |
| 36 | | 04'18" (+00'13") | 413 / 16429 |
| 37 | | 04'18" (+00'13") | 410 / 16839 |
| 38 | | 04'15" (+00'10") | 419 / 17258 |
| 39 | | 04'17" (+00'12") | 407 / 17666 |
| 40 | | 04'12" (+00'07") | 419 / 18086 |
| 41 | | 04'20" (+00'15") | 406 / 18493 |
| 42 | | 04'19" (+00'14") | 408 / 18901 |
| 43 | | 04'14" (+00'09") | 415 / 19317 |
| 44 | | 04'12" (+00'07") | 415 / 19733 |
| 45 | | 04'21" (+00'16") | 401 / 20134 |
| 46 | | 04'20" (+00'15") | 410 / 20545 |
| 47 | | 04'15" (+00'10") | 414 / 20959 |
| 48 | | 04'19" (+00'14") | 405 / 21364 |
| 49 | | 04'16" (+00'11") | 413 / 21778 |
| 50 | | 04'16" (+00'11") | 417 / 22196 |
| 51 | | 04'10" (+00'05") | 415 / 22611 |
| 52 | | 04'09" (+00'04") | 420 / 23031 |
| 53 | | 04'05" | 410 / 23442 |
| 54 | | 04'07" (+00'02") | 415 / 23857 |
| 55 | | 04'07" (+00'02") | 407 / 24265 |
| 56 | | 04'16" (+00'11") | 413 / 24678 |
| 57 | | 04'25" (+00'20") | 410 / 25088 |
| 58 | | 04'19" (+00'14") | 408 / 25497 |
| 59 | | 04'25" (+00'20") | 406 / 25903 |
| 60 | | 04'17" (+00'12") | 407 / 26311 |
| 61 | | 04'15" (+00'10") | 410 / 26722 |
| 62 | | 05'46" (+01'41") | 2056 / 28778 |
高雄衛見聞
高雄衛見聞
高雄衛見聞
10/6 17:06 W11D2 / W10Q3 24kLSD@4:44/k
下午天氣不錯，提早出門吃課表
出門時聽到有包裹📦📦📦📦📦
最近沒有在網路購物啊～～😔😔😔😔😔
預設60圈@4:30/k(108s/圈)
首先熱身5圈，10:08.2
伸展（同時想著關於包裹機率蠻大是書）
前30圈，53:59@4:30/k
後30圈，53:06.9@4:25.7/k
緩跑5圈，11:52.4
收操～～
覺得肚子好餓，先到林記吃補給～～😋😋😋😋😋
回來三民繼續享用豆漿豆花&甘蔗青～～😆😆😆😆😆
感謝 黛比 小張 君予 ～～
原課表排舒跑杯完要休兩天，週三才繼續訓練，而今熱身跑時就覺得小腿緊緊囧，知道是自己恢復做不夠確實，但還是吃完60圈LSD啦～～😅😅😅😅😅
後來被隊長叫住，聽見小道消息～～😐😐😐😐😐
而後面課表很密集要多花時間在恢復上面，且好好把握住每次的間歇跑，雖然距離都不長，但速度一定要穩住～～😌😌😌😌😌
回到家後發現真的是書，感謝教練與耐力網～～😍😍😍😍😍
下次
10/8 W11D4Q1 1k+2k+1k+1k(配速均3:35/k，間慢跑400m) 力口 氵由 ～～👊🏻👊🏻👊🏻👊🏻👊🏻
留言 
NEWTON DISTANCE S IV 累積 : 419.2 km
展開計圈分析
