38.6 km | 05:08:32 | 07:59/km日期: 2015-06-13 05:19 - 總爬升: 599 m - 地點: 新北市_新店區:陽光公園 - 天氣: 炎熱天氣 - 卡路里: 2604 Cal - 總步數: 36088 - 平均步頻: 116 - 平均步幅: 106 cm - 溫度: 27°C - 濕度: 66%
Pace: 07'57" / 07'44" / 07'53" / 09'03" / 09'04" / 07'05" / 07'12" / 07'38" / 07'17" / 07'38" / 06'45" / 06'46" / 06'43" / 06'31" / 07'30" / 11'07" / 08'38" / 06'21" / 07'29" / 07'20" / 05'10" / 05'38" / 06'59" / 05'09" / 05'09" / 07'49" / 05'20" / 05'24" / 07'21" / 05'29" / 05'22" / 07'11" / 07'15" / 08'40" / 12'24" / 14'06" / 14'34" / 14'24" / 19'42" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 07'54" (+02'46") | 1005 / 1005 | 164 / 77 |
| 2 | | 07'43" (+02'35") | 1000 / 2006 | 163 / 78 |
| 3 | | 07'51" (+02'43") | 1003 / 3010 | 162 / 78 |
| 4 | | 09'12" (+04'04") | 1008 / 4019 | 99 / 109 |
| 5 | | 09'08" (+04'00") | 1003 / 5022 | 138 / 78 |
| 6 | | 07'03" (+01'55") | 1004 / 6026 | 164 / 86 |
| 7 | | 07'12" (+02'04") | 1005 / 7032 | 166 / 83 |
| 8 | | 07'30" (+02'22") | 1010 / 8042 | 165 / 80 |
| 9 | | 07'15" (+02'07") | 1010 / 9053 | 168 / 82 |
| 10 | | 07'30" (+02'22") | 1009 / 10063 | 162 / 81 |
| 11 | | 06'43" (+01'35") | 1005 / 11068 | 172 / 86 |
| 12 | | 06'42" (+01'34") | 1005 / 12074 | 173 / 85 |
| 13 | | 06'40" (+01'32") | 1002 / 13077 | 172 / 86 |
| 14 | | 06'30" (+01'22") | 1008 / 14086 | 172 / 88 |
| 15 | | 09'21" (+04'13") | 1006 / 15092 | 109 / 97 |
| 16 | | 09'10" (+04'02") | 1002 / 16095 | 132 / 82 |
| 17 | | 08'40" (+03'32") | 1008 / 17103 | 109 / 105 |
| 18 | | 06'17" (+01'09") | 1000 / 18104 | 175 / 90 |
| 19 | | 07'27" (+02'19") | 1001 / 19105 | 132 / 101 |
| 20 | | 07'15" (+02'07") | 1003 / 20108 | 126 / 108 |
| 21 | | 05'12" (+00'04") | 1002 / 21111 | 179 / 107 |
| 22 | | 05'38" (+00'30") | 1007 / 22118 | 159 / 111 |
| 23 | | 06'55" (+01'47") | 1001 / 23119 | 109 / 132 |
| 24 | | 05'08" | 1000 / 24119 | 178 / 108 |
| 25 | | 05'09" (+00'01") | 1006 / 25126 | 179 / 108 |
| 26 | | 07'51" (+02'43") | 1002 / 26128 | 98 / 129 |
| 27 | | 05'17" (+00'09") | 1005 / 27134 | 176 / 107 |
| 28 | | 05'23" (+00'15") | 1008 / 28142 | 176 / 105 |
| 29 | | 07'19" (+02'11") | 1003 / 29146 | 103 / 132 |
| 30 | | 05'25" (+00'17") | 1009 / 30156 | 178 / 103 |
| 31 | | 05'32" (+00'24") | 1002 / 31158 | 165 / 108 |
| 32 | | 07'09" (+02'01") | 1000 / 32159 | 103 / 134 |
| 33 | | 07'14" (+02'06") | 1003 / 33162 | 109 / 126 |
| 34 | | 08'58" (+03'50") | 1001 / 34164 | 54 / 206 |
| 35 | | 12'37" (+07'29") | 1008 / 35172 | 12 / 638 |
| 36 | | 15'22" (+10'14") | 1005 / 36178 | 30 / 213 |
| 37 | | 14'19" (+09'11") | 1003 / 37181 | 38 / 182 |
| 38 | | 14'19" (+09'11") | 1006 / 38188 | 2 / 2516 |
| 39 | | 15'21" (+10'13") | 581 / 38769 | 8 / 807 |
晨跑：新北市_新店區:陽光公園→新店國小→北宜公路→海倫咖啡(折返)→北宜公路→新店國小→新北市_新店區:陽光公園=>完成記錄(38.6公里05小時08分32秒, 整體平均配速:07'59"/km)
感謝好友"小4"邀請,安排"北宜"路線及"小玉"的行動~補給!!^^
未來三個月都沒有比賽了!!所以這次是算"自主訓練"~練跑!!五點多準時開跑~太陽好大喔!!
先設定目標至"海倫咖啡"在考慮是否前進"坪林"或折返回"新店區:陽光公園"!!
起跑都至"海倫咖啡"都還好~只是越來越~熱了!! 加上~重機太多!!所以選擇在"海倫咖啡"休息一下喝杯~咖啡後就折返回"陽光公園"!!
回到"新店捷運站"就去附近喝~豆漿!!再去"小7"買~冰棒!!就這樣一路LDS回去"陽光公園"!!~結束今日的~自主訓練!!^^
今天謝謝"小玉"行動~補給!!天氣很熱還陪我們這樣~來回騎了38K!!辛苦了!!~很棒的補給!!感恩!!
PS:今天跑完已經連續1天自主訓練10K以上距離,希望可以繼續跑下去!!^^
~~~~~「堅持到底、勇往直前、挑戰自我、超越巔峰」~~~~~
個人Facebook專頁:
https://www.facebook.com/yichang.lai.5
6月累積里程 :
272.26 km 
Mizuno WAVE RESOLUTE 8KN-32009 累積 :
3594.9 kmMW Watch 上傳 | 9 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'57" | 00:07'57" |
| 2 | 07'44" | 00:15'41" |
| 3 | 07'53" | 00:23'34" |
| 4 | 09'03" | 00:32'37" |
| 5 | 09'04" | 00:41'41" |
| 6 | 07'05" | 00:48'46" |
| 7 | 07'12" | 00:55'58" |
| 8 | 07'38" | 01:03'36" |
| 9 | 07'17" | 01:10'53" |
| 10 | 07'38" | 01:18'31" |
| 11 | 06'45" | 01:25'16" |
| 12 | 06'46" | 01:32'02" |
| 13 | 06'43" | 01:38'45" |
| 14 | 06'31" | 01:45'16" |
| 15 | 07'30" | 01:52'46" |
| 16 | 11'07" | 02:03'53" |
| 17 | 08'38" | 02:12'31" |
| 18 | 06'21" | 02:18'52" |
| 19 | 07'29" | 02:26'21" |
| 20 | 07'20" | 02:33'41" |
| 21 | 05'10" | 02:38'51" |
| 22 | 05'38" | 02:44'29" |
| 23 | 06'59" | 02:51'28" |
| 24 | 05'09" | 02:56'37" |
| 25 | 05'09" | 03:01'46" |
| 26 | 07'49" | 03:09'35" |
| 27 | 05'20" | 03:14'55" |
| 28 | 05'24" | 03:20'19" |
| 29 | 07'21" | 03:27'40" |
| 30 | 05'29" | 03:33'09" |
| 31 | 05'22" | 03:38'31" |
| 32 | 07'11" | 03:45'42" |
| 33 | 07'15" | 03:52'57" |
| 34 | 08'40" | 04:01'37" |
| 35 | 12'24" | 04:14'01" |
| 36 | 14'06" | 04:28'07" |
| 37 | 14'34" | 04:42'41" |
| 38 | 14'24" | 04:57'05" |
| 38.6 | 19'41" | 05:08'32" |
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