21.1 km | 01:37:10 | 04:36/km日期: 2014-11-23 06:27 - 卡路里: 1876 Cal - 溫度: 20°C - 濕度: 76%
Pace: 04'38" / 04'26" / 04'37" / 04'32" / 04'30" / 04'37" / 04'31" / 04'32" / 04'33" / 04'37" / 04'38" / 04'40" / 04'37" / 04'36" / 04'33" / 04'33" / 04'36" / 04'36" / 04'37" / 04'33" / 04'34" / 14'24" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'37" (+00'13") | 1003 / 1003 |
| 2 | | 04'24" | 1011 / 2014 |
| 3 | | 04'37" (+00'13") | 1000 / 3015 |
| 4 | | 04'32" (+00'08") | 1013 / 4028 |
| 5 | | 04'30" (+00'06") | 1003 / 5031 |
| 6 | | 04'36" (+00'12") | 999 / 6031 |
| 7 | | 04'31" (+00'07") | 1012 / 7043 |
| 8 | | 04'32" (+00'08") | 1018 / 8062 |
| 9 | | 04'31" (+00'07") | 1003 / 9065 |
| 10 | | 04'38" (+00'14") | 1009 / 10075 |
| 11 | | 04'36" (+00'12") | 1007 / 11083 |
| 12 | | 04'41" (+00'17") | 998 / 12081 |
| 13 | | 04'36" (+00'12") | 1011 / 13092 |
| 14 | | 04'36" (+00'12") | 1013 / 14106 |
| 15 | | 04'31" (+00'07") | 1001 / 15108 |
| 16 | | 04'33" (+00'09") | 1012 / 16120 |
| 17 | | 04'36" (+00'12") | 1012 / 17132 |
| 18 | | 04'36" (+00'12") | 1002 / 18135 |
| 19 | | 04'35" (+00'11") | 1000 / 19136 |
| 20 | | 04'34" (+00'10") | 1015 / 20152 |
| 21 | | 04'32" (+00'08") | 1007 / 21160 |
今天來測試一下長距離跑步時
左膝跟左髖關節是否還會像上星期日一樣酸痛
所以以比賽時半馬7成力來練跑
結果是無酸痛跑完
看來深層按摩對馬拉松跑者
真的有很大的幫助
11月累積里程 : 334.45 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'38" | 00:04'38" |
| 2 | 04'26" | 00:09'04" |
| 3 | 04'37" | 00:13'41" |
| 4 | 04'32" | 00:18'13" |
| 5 | 04'30" | 00:22'43" |
| 6 | 04'37" | 00:27'20" |
| 7 | 04'31" | 00:31'51" |
| 8 | 04'32" | 00:36'23" |
| 9 | 04'33" | 00:40'56" |
| 10 | 04'37" | 00:45'33" |
| 11 | 04'38" | 00:50'11" |
| 12 | 04'40" | 00:54'51" |
| 13 | 04'37" | 00:59'28" |
| 14 | 04'36" | 01:04'04" |
| 15 | 04'33" | 01:08'37" |
| 16 | 04'33" | 01:13'10" |
| 17 | 04'36" | 01:17'46" |
| 18 | 04'36" | 01:22'22" |
| 19 | 04'37" | 01:26'59" |
| 20 | 04'33" | 01:31'32" |
| 21 | 04'34" | 01:36'06" |
| 21.1 | 14'24" | 01:37'10" |
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