21.7 km | 02:18:32 | 06:22/km日期: 2015-10-30 22:46 - 地點: 400m操場 - 天氣: 涼 - 卡路里: 1566 Cal - 總步數: 21660 - 平均步頻: 156 - 平均步幅: 100 cm - 溫度: 23°C - 濕度: 86%
Pace: 05'49" / 05'32" / 05'33" / 05'34" / 05'39" / 05'45" / 05'59" / 06'14" / 06'12" / 06'32" / 09'47" / 06'19" / 06'04" / 06'07" / 06'02" / 09'42" / 07'00" / 06'10" / 05'35" / 05'28" / 05'20" / 08'15" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'38" (+00'09") | 5888 / 5888 | 165 / 106 |
| 2 | | 06'14" (+00'45") | 4122 / 10010 | 162 / 98 |
| 3 | | 00:39'09" (+33'40") | 4 / 10015 | 7 / 8 |
| 4 | | 06'11" (+00'42") | 5226 / 15241 | 163 / 98 |
| 5 | | 02:50'24" (+44'55") | 17 / 15259 | 17 / 34 |
| 6 | | 06'55" (+01'26") | 2154 / 17413 | 160 / 89 |
| 7 | | 05'29" | 3909 / 21322 | 166 / 109 |
| 8 | | 10'15" (+04'46") | 427 / 21749 | 138 / 70 |
| 9 | | 38'59" (+33'30") | 3 / 21752 | 60 / 42 |
[21K恢復測試]
15K 休息,做下拉筋,結果反而更糟,
筋骨不順跑姿跑掉,跑2.5K才恢復正常.
10月累積里程 :
285.76 km 
HEROES 機能慢跑鞋-黃 累積 :
1372.8 kmMW Watch 上傳 | 9 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'49" | 00:05'49" |
| 2 | 05'32" | 00:11'21" |
| 3 | 05'33" | 00:16'54" |
| 4 | 05'34" | 00:22'28" |
| 5 | 05'39" | 00:28'07" |
| 6 | 05'45" | 00:33'52" |
| 7 | 05'59" | 00:39'51" |
| 8 | 06'14" | 00:46'05" |
| 9 | 06'12" | 00:52'17" |
| 10 | 06'32" | 00:58'49" |
| 11 | 09'47" | 01:08'36" |
| 12 | 06'19" | 01:14'55" |
| 13 | 06'04" | 01:20'59" |
| 14 | 06'07" | 01:27'06" |
| 15 | 06'02" | 01:33'08" |
| 16 | 09'42" | 01:42'50" |
| 17 | 07'00" | 01:49'50" |
| 18 | 06'10" | 01:56'00" |
| 19 | 05'35" | 02:01'35" |
| 20 | 05'28" | 02:07'03" |
| 21 | 05'20" | 02:12'23" |
| 21.7 | 08'15" | 02:18'32" |
展開計圈分析
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