15.3 km | 01:01:26 | 04:01/km日期: 2014-10-24 18:28 - 卡路里: 1315 Cal - 溫度: 27°C - 濕度: 59%
Pace: 03'58" / 04'01" / 04'02" / 03'56" / 04'02" / 03'59" / 04'01" / 04'03" / 04'02" / 04'00" / 04'05" / 04'01" / 04'00" / 04'01" / 03'51" / 04'54" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 03'53" (+00'11") | 376 / 376 |
| 2 | | 03'59" (+00'17") | 412 / 789 |
| 3 | | 04'00" (+00'18") | 399 / 1189 |
| 4 | | 04'02" (+00'20") | 411 / 1600 |
| 5 | | 03'59" (+00'17") | 400 / 2001 |
| 6 | | 04'00" (+00'18") | 407 / 2408 |
| 7 | | 04'02" (+00'20") | 404 / 2813 |
| 8 | | 03'58" (+00'16") | 407 / 3220 |
| 9 | | 03'56" (+00'14") | 397 / 3617 |
| 10 | | 03'57" (+00'15") | 421 / 4038 |
| 11 | | 03'59" (+00'17") | 401 / 4440 |
| 12 | | 04'02" (+00'20") | 404 / 4844 |
| 13 | | 04'00" (+00'18") | 407 / 5251 |
| 14 | | 04'00" (+00'18") | 407 / 5659 |
| 15 | | 03'59" (+00'17") | 401 / 6060 |
| 16 | | 03'59" (+00'17") | 414 / 6475 |
| 17 | | 04'02" (+00'20") | 399 / 6874 |
| 18 | | 04'02" (+00'20") | 403 / 7278 |
| 19 | | 04'03" (+00'21") | 410 / 7688 |
| 20 | | 04'02" (+00'20") | 399 / 8088 |
| 21 | | 04'01" (+00'19") | 406 / 8494 |
| 22 | | 03'58" (+00'16") | 420 / 8914 |
| 23 | | 03'59" (+00'17") | 400 / 9314 |
| 24 | | 04'00" (+00'18") | 420 / 9734 |
| 25 | | 04'06" (+00'24") | 413 / 10148 |
| 26 | | 04'03" (+00'21") | 402 / 10550 |
| 27 | | 04'02" (+00'20") | 829 / 11379 |
| 28 | | 04'00" (+00'18") | 411 / 11790 |
| 29 | | 04'00" (+00'18") | 420 / 12210 |
| 30 | | 04'00" (+00'18") | 419 / 12630 |
| 31 | | 04'01" (+00'19") | 413 / 13044 |
| 32 | | 04'03" (+00'21") | 410 / 13454 |
| 33 | | 03'57" (+00'15") | 420 / 13875 |
| 34 | | 03'58" (+00'16") | 418 / 14294 |
| 35 | | 03'49" (+00'07") | 418 / 14713 |
| 36 | | 03'42" | 421 / 15134 |
| 37 | | 03'43" (+00'01") | 210 / 15345 |
因為要開始備戰一系列的賽事
所以星期五課程也要改長距離tempo跑
今天課程400m 94-100s 37.5圈
15k tempo run
今天有小朱跟立群兩位高手一起練跑
所以跑起來心情格外的high
10月累積里程 : 421.09 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 03'58" | 00:03'58" |
| 2 | 04'01" | 00:07'59" |
| 3 | 04'02" | 00:12'01" |
| 4 | 03'56" | 00:15'57" |
| 5 | 04'02" | 00:19'59" |
| 6 | 03'59" | 00:23'58" |
| 7 | 04'01" | 00:27'59" |
| 8 | 04'03" | 00:32'02" |
| 9 | 04'02" | 00:36'04" |
| 10 | 04'00" | 00:40'04" |
| 11 | 04'05" | 00:44'09" |
| 12 | 04'01" | 00:48'10" |
| 13 | 04'00" | 00:52'10" |
| 14 | 04'01" | 00:56'11" |
| 15 | 03'51" | 01:00'02" |
| 15.3 | 04'54" | 01:01'26" |
展開計圈分析
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