28.0 km | 01:59:58 | 04:17/km日期: 2018-12-02 05:51 - 總爬升: 475 m - 卡路里: 1709 Cal - 平均步頻: 196 - 溫度: 22°C - 濕度: 85% - PM2.5: 不佳(57)
Pace: 04'02" / 04'16" / 04'18" / 04'06" / 04'15" / 04'22" / 04'09" / 04'12" / 04'21" / 04'05" / 04'14" / 04'18" / 04'17" / 04'13" / 04'19" / 04'13" / 04'18" / 04'21" / 04'17" / 04'21" / 04'27" / 04'26" / 04'22" / 04'21" / 04'21" / 04'18" / 04'19" / 04'26" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'02" | 1000 / 1000 |
2 | | 04'16" (+00'14") | 1000 / 2000 |
3 | | 04'18" (+00'16") | 1000 / 3000 |
4 | | 04'05" (+00'03") | 1000 / 4000 |
5 | | 04'14" (+00'12") | 1000 / 5000 |
6 | | 04'22" (+00'20") | 1000 / 6000 |
7 | | 04'08" (+00'06") | 1000 / 7000 |
8 | | 04'12" (+00'10") | 1000 / 8000 |
9 | | 04'20" (+00'18") | 1000 / 9000 |
10 | | 04'05" (+00'03") | 1000 / 10000 |
11 | | 04'14" (+00'12") | 1000 / 11000 |
12 | | 04'17" (+00'15") | 1000 / 12000 |
13 | | 04'11" (+00'09") | 1000 / 13000 |
14 | | 04'18" (+00'16") | 1000 / 14000 |
15 | | 04'19" (+00'17") | 1000 / 15000 |
16 | | 04'12" (+00'10") | 1000 / 16000 |
17 | | 04'17" (+00'15") | 1000 / 17000 |
18 | | 04'20" (+00'18") | 1000 / 18000 |
19 | | 04'17" (+00'15") | 1000 / 19000 |
20 | | 04'20" (+00'18") | 1000 / 20000 |
21 | | 04'26" (+00'24") | 1000 / 21000 |
22 | | 04'26" (+00'24") | 1000 / 22000 |
23 | | 04'21" (+00'19") | 1000 / 23000 |
24 | | 04'21" (+00'19") | 1000 / 24000 |
25 | | 04'20" (+00'18") | 1000 / 25000 |
26 | | 04'18" (+00'16") | 1000 / 26000 |
27 | | 04'18" (+00'16") | 1000 / 27000 |
28 | | 04'26" (+00'24") | 1000 / 28000 |
御飯糰*6,2-6每圈一口水,3圈轉向
跑完6圈直接拿水跑最後10K
20k後路線緩上坡微掉速,只能咬牙
最後努力吃完台北馬前最後長距練習
12月累積里程 :
361.90 km nike streak6桃紅 累積 :
1088.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'02" | 00:04'02" |
2 | 04'16" | 00:08'18" |
3 | 04'18" | 00:12'36" |
4 | 04'06" | 00:16'42" |
5 | 04'15" | 00:20'57" |
6 | 04'22" | 00:25'19" |
7 | 04'09" | 00:29'28" |
8 | 04'12" | 00:33'40" |
9 | 04'21" | 00:38'01" |
10 | 04'05" | 00:42'06" |
11 | 04'14" | 00:46'20" |
12 | 04'18" | 00:50'38" |
13 | 04'17" | 00:54'55" |
14 | 04'13" | 00:59'08" |
15 | 04'19" | 01:03'27" |
16 | 04'13" | 01:07'40" |
17 | 04'18" | 01:11'58" |
18 | 04'21" | 01:16'19" |
19 | 04'17" | 01:20'36" |
20 | 04'21" | 01:24'57" |
21 | 04'27" | 01:29'24" |
22 | 04'26" | 01:33'50" |
23 | 04'22" | 01:38'12" |
24 | 04'21" | 01:42'33" |
25 | 04'21" | 01:46'54" |
26 | 04'18" | 01:51'12" |
27 | 04'19" | 01:55'31" |
28 | 04'26" | 01:59'57" |
28.0 | 05'27" | 01:59'58" |