21.1 km | 02:12:35 | 06:16/km日期: 2020-01-13 20:08 - 地點: 輕軌臨海線→愛河→駁二 - 卡路里: 1368 Cal - 平均步頻: 161 - 溫度: 20°C - 濕度: 69%
Pace: 06'20" / 06'12" / 06'28" / 06'16" / 06'16" / 06'22" / 06'24" / 06'09" / 06'14" / 06'07" / 06'22" / 06'15" / 06'13" / 06'11" / 06'14" / 06'11" / 06'12" / 06'10" / 06'15" / 06'29" / 06'05" / 09'05" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'16" (+00'14") | 995 / 995 |
| 2 | | 06'14" (+00'12") | 1007 / 2003 |
| 3 | | 06'23" (+00'21") | 995 / 2998 |
| 4 | | 06'18" (+00'16") | 1009 / 4008 |
| 5 | | 06'16" (+00'14") | 999 / 5008 |
| 6 | | 06'21" (+00'19") | 1001 / 6009 |
| 7 | | 06'22" (+00'20") | 1002 / 7012 |
| 8 | | 06'11" (+00'09") | 1007 / 8019 |
| 9 | | 06'10" (+00'08") | 1010 / 9030 |
| 10 | | 06'10" (+00'08") | 1001 / 10032 |
| 11 | | 06'18" (+00'16") | 998 / 11030 |
| 12 | | 06'17" (+00'15") | 1011 / 12042 |
| 13 | | 06'15" (+00'13") | 992 / 13034 |
| 14 | | 06'09" (+00'07") | 999 / 14033 |
| 15 | | 06'11" (+00'09") | 1008 / 15041 |
| 16 | | 06'12" (+00'10") | 1010 / 16052 |
| 17 | | 06'10" (+00'08") | 1003 / 17056 |
| 18 | | 06'15" (+00'13") | 1005 / 18061 |
| 19 | | 06'10" (+00'08") | 1005 / 19067 |
| 20 | | 06'31" (+00'29") | 990 / 20057 |
| 21 | | 06'02" | 1008 / 21066 |
| 22 | | 05'58" | 106 / 21172 |
本週要路跑，這禮拜的LSD就選今天
今天提升速度用6:20跑，還好天氣很涼而且在愛河欣賞Titanic🛳主題曲的
水舞秀下完成自主半馬，但肌力不足差點抽筋😥😥😥
下週期望能挑戰25k↑，go
===================================
《21k自主半馬訓練》
(01/13)2小時11分53秒，總平均6分16秒。
(01/04)2小時20分23秒，總平均6分43秒(戴護膝)。
1月累積里程 :
240.99 km 
Nike 黑神盾 累積 :
2152.2 kmAndroid - asus ASUS_Z01KDA 上傳 | 4 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'20" | 00:06'20" |
| 2 | 06'12" | 00:12'32" |
| 3 | 06'28" | 00:19'00" |
| 4 | 06'16" | 00:25'16" |
| 5 | 06'16" | 00:31'32" |
| 6 | 06'22" | 00:37'54" |
| 7 | 06'24" | 00:44'18" |
| 8 | 06'09" | 00:50'27" |
| 9 | 06'14" | 00:56'41" |
| 10 | 06'07" | 01:02'48" |
| 11 | 06'22" | 01:09'10" |
| 12 | 06'15" | 01:15'25" |
| 13 | 06'13" | 01:21'38" |
| 14 | 06'11" | 01:27'49" |
| 15 | 06'14" | 01:34'03" |
| 16 | 06'11" | 01:40'14" |
| 17 | 06'12" | 01:46'26" |
| 18 | 06'10" | 01:52'36" |
| 19 | 06'15" | 01:58'51" |
| 20 | 06'29" | 02:05'20" |
| 21 | 06'05" | 02:11'25" |
| 21.2 | 05'47" | 02:12'25" |
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