16.1 km | 01:15:22 | 04:40/km日期: 2015-01-12 21:32 - 地點: 交大田徑場 - 卡路里: 871 Cal - 溫度: 15°C - 濕度: 88%
Pace: 06'14" / 06'46" / 05'47" / 05'33" / 04'19" / 04'12" / 04'12" / 04'17" / 04'17" / 04'11" / 04'13" / 04'14" / 04'09" / 10'12" / 04'54" / 04'53" / 05'58" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'13" (+02'04") | 1000 / 1000 |
| 2 | | 05'52" (+01'43") | 1000 / 2000 |
| 3 | | 05'47" (+01'38") | 1000 / 3000 |
| 4 | | 04'15" (+00'06") | 1000 / 4000 |
| 5 | | 04'18" (+00'09") | 1000 / 5000 |
| 6 | | 04'12" (+00'03") | 1000 / 6000 |
| 7 | | 04'11" (+00'02") | 1000 / 7000 |
| 8 | | 04'16" (+00'07") | 1000 / 8000 |
| 9 | | 04'17" (+00'08") | 1000 / 9000 |
| 10 | | 04'10" (+00'01") | 1000 / 10000 |
| 11 | | 04'12" (+00'03") | 1000 / 11000 |
| 12 | | 04'14" (+00'05") | 1000 / 12000 |
| 13 | | 04'09" | 1000 / 13000 |
| 14 | | 05'09" (+01'00") | 1000 / 14000 |
| 15 | | 04'24" (+00'15") | 1000 / 15000 |
| 16 | | 04'52" (+00'43") | 1000 / 16000 |
| 17 | | 06'01" (+01'52") | 120 / 16120 |
今天問同事比賽周的菜單可不可以跑TR
他竟然說10K和5K的配速跑可以各來一次.....@@
所以只好聽高手的建議今天照樣吃10K的配速跑
只是今天目標配速就是4:10~4:15順順跑
上次成績有突破 但是7K後就大爆炸的苦撐
今天整體節奏有抓到 只是速度沒有很穩
就看這周能夠調整到什麼程度吧
1月累積里程 : 316.49 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'14" | 00:06'14" |
| 2 | 06'46" | 00:13'00" |
| 3 | 05'47" | 00:18'47" |
| 4 | 05'33" | 00:24'20" |
| 5 | 04'19" | 00:28'39" |
| 6 | 04'12" | 00:32'51" |
| 7 | 04'12" | 00:37'03" |
| 8 | 04'17" | 00:41'20" |
| 9 | 04'17" | 00:45'37" |
| 10 | 04'11" | 00:49'48" |
| 11 | 04'13" | 00:54'01" |
| 12 | 04'14" | 00:58'15" |
| 13 | 04'09" | 01:02'24" |
| 14 | 10'12" | 01:12'36" |
| 15 | 04'54" | 01:17'30" |
| 16 | 04'53" | 01:22'23" |
| 16.1 | 05'55" | 01:23'06" |
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