42.3 km | 05:09:04 | 07:18/km日期: 2015-11-14 16:31 - 總爬升: 191 m - 地點: 東大 - 卡路里: 2284 Cal - 總步數: 50838 - 平均步頻: 164 - 平均步幅: 83 cm - 溫度: 30°C - 濕度: 66%
Pace: 06'49" / 07'16" / 07'57" / 07'58" / 07'02" / 07'12" / 06'13" / 06'03" / 05'38" / 05'37" / 08'17" / 06'22" / 06'04" / 05'56" / 06'27" / 06'30" / 07'02" / 08'25" / 06'35" / 06'31" / 06'44" / 06'13" / 08'57" / 07'50" / 06'55" / 06'49" / 07'42" / 06'50" / 06'52" / 07'01" / 06'23" / 09'11" / 08'19" / 08'30" / 07'26" / 08'27" / 09'31" / 08'47" / 07'48" / 08'15" / 07'36" / 08'13" / 09'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 07'16" (+01'40") | 1006 / 1006 | 167 / 82 |
| 2 | | 07'13" (+01'37") | 1001 / 2007 | 166 / 83 |
| 3 | | 07'58" (+02'22") | 1007 / 3014 | 164 / 76 |
| 4 | | 07'57" (+02'21") | 1005 / 4020 | 164 / 76 |
| 5 | | 06'53" (+01'17") | 1002 / 5022 | 170 / 85 |
| 6 | | 07'07" (+01'31") | 1008 / 6030 | 155 / 90 |
| 7 | | 06'10" (+00'34") | 1006 / 7037 | 170 / 94 |
| 8 | | 05'58" (+00'22") | 1004 / 8041 | 170 / 98 |
| 9 | | 05'36" | 1004 / 9046 | 172 / 103 |
| 10 | | 05'36" | 1005 / 10051 | 173 / 102 |
| 11 | | 08'24" (+02'48") | 1006 / 11057 | 129 / 91 |
| 12 | | 06'14" (+00'38") | 1007 / 12065 | 172 / 92 |
| 13 | | 06'00" (+00'24") | 1004 / 13070 | 172 / 96 |
| 14 | | 05'53" (+00'17") | 1002 / 14072 | 172 / 98 |
| 15 | | 06'31" (+00'55") | 1000 / 15072 | 171 / 89 |
| 16 | | 06'29" (+00'53") | 1002 / 16075 | 172 / 89 |
| 17 | | 07'03" (+01'27") | 1002 / 17077 | 170 / 83 |
| 18 | | 08'30" (+02'54") | 1008 / 18086 | 134 / 87 |
| 19 | | 06'28" (+00'52") | 1005 / 19091 | 172 / 89 |
| 20 | | 06'28" (+00'52") | 1000 / 20092 | 172 / 89 |
| 21 | | 06'39" (+01'03") | 1002 / 21095 | 171 / 87 |
| 22 | | 06'15" (+00'39") | 1012 / 22107 | 171 / 93 |
| 23 | | 09'05" (+03'29") | 1000 / 23107 | 147 / 74 |
| 24 | | 07'46" (+02'10") | 1007 / 24114 | 170 / 75 |
| 25 | | 06'46" (+01'10") | 1009 / 25123 | 171 / 85 |
| 26 | | 06'43" (+01'07") | 1006 / 26130 | 170 / 87 |
| 27 | | 07'45" (+02'09") | 1003 / 27134 | 146 / 88 |
| 28 | | 06'42" (+01'06") | 1006 / 28141 | 173 / 86 |
| 29 | | 06'57" (+01'21") | 1006 / 29147 | 171 / 83 |
| 30 | | 06'53" (+01'17") | 1006 / 30154 | 172 / 84 |
| 31 | | 06'22" (+00'46") | 1008 / 31163 | 173 / 90 |
| 32 | | 09'24" (+03'48") | 1001 / 32164 | 139 / 75 |
| 33 | | 08'14" (+02'38") | 1008 / 33172 | 167 / 72 |
| 34 | | 08'20" (+02'44") | 1007 / 34179 | 167 / 71 |
| 35 | | 07'32" (+01'56") | 1007 / 35187 | 169 / 78 |
| 36 | | 08'35" (+02'59") | 1007 / 36194 | 166 / 70 |
| 37 | | 09'18" (+03'42") | 1001 / 37196 | 137 / 78 |
| 38 | | 08'41" (+03'05") | 1003 / 38199 | 167 / 68 |
| 39 | | 07'50" (+02'14") | 1005 / 39204 | 170 / 74 |
| 40 | | 08'15" (+02'39") | 1000 / 40205 | 167 / 72 |
| 41 | | 07'31" (+01'55") | 1003 / 41208 | 170 / 77 |
| 42 | | 08'03" (+02'27") | 1004 / 42212 | 169 / 73 |
| 43 | | 06'25" (+00'49") | 298 / 42511 | 174 / 89 |
今天早上研習，中午回學校校慶，下午參加告別式，回到家就快天黑了。原本還下大雨，可是今天非跑不可，還好黑豆也興致勃勃，有他陪我就不怕寂寞了。
好笑的是平常跑步可以到的校園，今天跑長距離反而騎車，本來是打算先跑室內，而且要載補給，結果發現沒帶帽子還跑回家拿，我的狗應該覺得我很怪吧。
長距離就不管速度了，也不勉強自己跑到腿痠，我大概就是對自己太好才進步那麼慢吧，算了，快樂就好。只希望維持省力的姿勢，所謂的跑感，自從有練核心之後覺得身體協調性和穩定度改善不少，希望能彌補今年跑量下降的不足。
後段還是有點垮掉，太久沒練長距離了。黑豆本來要慶祝完成初馬了，結果最後幾k我繞操場他就去草叢裡混了，不過加上前面追車、亂衝的里程，應該也夠了啦。突然覺得就算100k他都跑的完，真是深不可測。
11月累積里程 :
454.53 km 
MIZUNO wave rider 18 累積 :
1705.4 kmMW Watch 上傳 | 9 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'49" | 00:06'49" |
| 2 | 07'16" | 00:14'05" |
| 3 | 07'57" | 00:22'02" |
| 4 | 07'58" | 00:30'00" |
| 5 | 07'02" | 00:37'02" |
| 6 | 07'12" | 00:44'14" |
| 7 | 06'13" | 00:50'27" |
| 8 | 06'03" | 00:56'30" |
| 9 | 05'38" | 01:02'08" |
| 10 | 05'37" | 01:07'45" |
| 11 | 08'17" | 01:16'02" |
| 12 | 06'22" | 01:22'24" |
| 13 | 06'04" | 01:28'28" |
| 14 | 05'56" | 01:34'24" |
| 15 | 06'27" | 01:40'51" |
| 16 | 06'30" | 01:47'21" |
| 17 | 07'02" | 01:54'23" |
| 18 | 08'25" | 02:02'48" |
| 19 | 06'35" | 02:09'23" |
| 20 | 06'31" | 02:15'54" |
| 21 | 06'44" | 02:22'38" |
| 22 | 06'13" | 02:28'51" |
| 23 | 08'57" | 02:37'48" |
| 24 | 07'50" | 02:45'38" |
| 25 | 06'55" | 02:52'33" |
| 26 | 06'49" | 02:59'22" |
| 27 | 07'42" | 03:07'04" |
| 28 | 06'50" | 03:13'54" |
| 29 | 06'52" | 03:20'46" |
| 30 | 07'01" | 03:27'47" |
| 31 | 06'23" | 03:34'10" |
| 32 | 09'11" | 03:43'21" |
| 33 | 08'19" | 03:51'40" |
| 34 | 08'30" | 04:00'10" |
| 35 | 07'26" | 04:07'36" |
| 36 | 08'27" | 04:16'03" |
| 37 | 09'31" | 04:25'34" |
| 38 | 08'47" | 04:34'21" |
| 39 | 07'48" | 04:42'09" |
| 40 | 08'15" | 04:50'24" |
| 41 | 07'36" | 04:58'00" |
| 42 | 08'13" | 05:06'13" |
| 42.3 | 09'33" | 05:09'04" |
展開計圈分析
留言 
