18.9 km | 01:21:57 | 04:20/km日期: 2014-01-02 19:22 - 地點: TSK - 天氣: 唔乾 - 卡路里: 1045 Cal - 溫度: 16°C - 濕度: 77%
Pace: 04'29" / 04'24" / 04'22" / 04'26" / 04'25" / 04'19" / 04'18" / 04'19" / 04'18" / 04'18" / 04'22" / 04'18" / 04'20" / 04'24" / 04'15" / 04'20" / 04'18" / 04'14" / 04'17" /
Warm-up 3.19k/18:52
3線45圈@1:50/lap 18k+ tempo run:
一台麻雀今晚比較唔齊腳，遠腳傷變咗衝慢interval，豬又未回得切亦跟下冇跟下咁。自己就一早定咗目標要跑第三線就都係keep150，應該太概pacing去到4:21-4:22/k，有心想試下美記半馬嘅配速。35圈前都感覺好順亦好定，最後10圈開始有啲吃力，尾4圈小腿同大腿負荷都開始到極限，有輕微作抽筋，要用跑姿去調節，勉強keep都最後45圈完成而冇跌速。本來仲記話如果有力就跑夠50圈，但評估雙腿狀況決定收工。henry啲確係最佳陪跑partner，唔快唔慢全程跟到足，潛力真係深不見底。
01:47.8/01:53.0/01:49.8/01:50.2/01:48.9/ (2k+=09:09.7)
01:50.7/01:50.0/01:49.3/01:50.6/01:49.9/ (2k+=09:10.5)
01:49.4/01:49.7/01:49.7/01:49.7/01:49.7/ (2k+=09:08.2)
01:48.9/01:49.5/01:50.1/01:49.2/01:49.2/ (2k+=09:06.9)
01:49.3/01:49.7/01:49.1/01:46.5/01:51.5/ (2k+=09:06.1)
01:49.5/01:48.9/01:49.7/01:50.3/01:48.7/ (2k+=09:07.1)
01:49.1/01:49.2/01:48.0/01:49.4/01:48.8/ (2k+=09:04.5)
01:47.9/01:49.2/01:48.6/01:49.1/01:48.8/ (2k+=09:03.6)
01:49.1/01:48.9/01:50.0/01:48.9/01:48.2/ (2k+=09:05.1)
Cool-down 1.1k/6:49
1月累積里程 :
327.41 km 
Asics TARTHERBLITS 2 累積 :
731.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'29" | 00:04'29" |
| 2 | 04'24" | 00:08'53" |
| 3 | 04'22" | 00:13'15" |
| 4 | 04'26" | 00:17'41" |
| 5 | 04'25" | 00:22'06" |
| 6 | 04'19" | 00:26'25" |
| 7 | 04'18" | 00:30'43" |
| 8 | 04'19" | 00:35'02" |
| 9 | 04'18" | 00:39'20" |
| 10 | 04'18" | 00:43'38" |
| 11 | 04'22" | 00:48'00" |
| 12 | 04'18" | 00:52'18" |
| 13 | 04'20" | 00:56'38" |
| 14 | 04'24" | 01:01'02" |
| 15 | 04'15" | 01:05'17" |
| 16 | 04'20" | 01:09'37" |
| 17 | 04'18" | 01:13'55" |
| 18 | 04'14" | 01:18'09" |
| 18.9 | 04'17" | 01:21'57" |
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