25.0 km | 02:48:37 | 06:44/km日期: 2015-12-12 15:53 - 地點: 重陽橋->新月橋 - 天氣: 涼 - 卡路里: 1778 Cal - 總步數: 16220 - 平均步頻: 96 - 平均步幅: 154 cm - 溫度: 18°C - 濕度: 83%
Pace: 05'25" / 05'31" / 05'30" / 05'41" / 05'41" / 05'31" / 06'35" / 05'40" / 05'46" / 05'33" / 05'56" / 11'58" / 05'51" / 08'05" / 06'14" / 06'10" / 07'16" / 07'57" / 07'51" / 06'34" / 07'43" / 09'21" / 06'42" / 07'14" / 06'33" / 39'35" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 05'22" | 1006 / 1006 | 175 / 105 |
2 | | 05'33" (+00'11") | 1001 / 2008 | 171 / 105 |
3 | | 05'30" (+00'08") | 997 / 3006 | 163 / 111 |
4 | | 05'40" (+00'18") | 1000 / 4006 | 97 / 181 |
5 | | 05'41" (+00'19") | 999 / 5005 | 88 / 199 |
6 | | 05'29" (+00'07") | 996 / 6002 | 111 / 163 |
7 | | 06'38" (+01'16") | 1001 / 7003 | 84 / 177 |
8 | | 05'39" (+00'17") | 997 / 8001 | 114 / 153 |
9 | | 05'43" (+00'21") | 1006 / 9008 | 109 / 159 |
10 | | 05'33" (+00'11") | 998 / 10007 | 117 / 153 |
11 | | 05'58" (+00'36") | 993 / 11000 | 96 / 173 |
12 | | 11'57" (+06'35") | 1000 / 12000 | 68 / 122 |
13 | | 05'50" (+00'28") | 1000 / 13000 | 102 / 166 |
14 | | 08'04" (+02'42") | 1006 / 14006 | 83 / 147 |
15 | | 06'15" (+00'53") | 999 / 15006 | 109 / 145 |
16 | | 06'10" (+00'48") | 999 / 16006 | 122 / 131 |
17 | | 07'13" (+01'51") | 1002 / 17008 | 60 / 229 |
18 | | 08'55" (+03'33") | 997 / 18005 | 61 / 181 |
19 | | 06'53" (+01'31") | 995 / 19001 | 104 / 138 |
20 | | 06'34" (+01'12") | 998 / 19999 | 84 / 178 |
21 | | 07'43" (+02'21") | 1003 / 21003 | 92 / 139 |
22 | | 09'22" (+04'00") | 1003 / 22006 | 66 / 160 |
23 | | 06'48" (+01'26") | 994 / 23000 | 71 / 204 |
24 | | 07'17" (+01'55") | 1005 / 24006 | 68 / 200 |
25 | | 06'23" (+01'01") | 992 / 24999 | 85 / 183 |
26 | | 24'41" (+19'19") | 8 / 25007 | 50 / 81 |
某一次LSD看見一位大哥帶著小啞鈴在LSD,那時便心想有機會也試試看,於是今天帶著5LB+兩根鐵上路跑個21K試試。沒想到只是多不到3KG便如此累人,後半段還步兵不少次。個人認為這麼訓練有幾個效果。
一、穩定核心力量
二、負重訓練,增加肌耐力
三、上下半身力量全部使用,不但手臂會酸,連臀後腱也會提早酸,通常我是跑完全馬後才會。
12月累積里程 :
333.40 km ADIDAS SUPER NOVA SEQUENCE 6 M 累積 :
2523.0 kmMW Watch 上傳 | 8 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'25" | 00:05'25" |
2 | 05'31" | 00:10'56" |
3 | 05'30" | 00:16'26" |
4 | 05'41" | 00:22'07" |
5 | 05'41" | 00:27'48" |
6 | 05'31" | 00:33'19" |
7 | 06'35" | 00:39'54" |
8 | 05'40" | 00:45'34" |
9 | 05'46" | 00:51'20" |
10 | 05'33" | 00:56'53" |
11 | 05'56" | 01:02'49" |
12 | 11'58" | 01:14'47" |
13 | 05'51" | 01:20'38" |
14 | 08'05" | 01:28'43" |
15 | 06'14" | 01:34'57" |
16 | 06'10" | 01:41'07" |
17 | 07'16" | 01:48'23" |
18 | 07'57" | 01:56'20" |
19 | 07'51" | 02:04'11" |
20 | 06'34" | 02:10'45" |
21 | 07'43" | 02:18'28" |
22 | 09'21" | 02:27'49" |
23 | 06'42" | 02:34'31" |
24 | 07'14" | 02:41'45" |
25 | 06'33" | 02:48'18" |
25.0 | 37'41" | 02:48'37" |