Likjie Lai 2014/10/12 訓練日誌

Likjie Lai Sarawak
ID 68082

36 位追隨者

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Likjie Lai

恭喜完成了初半馬

半馬 | 02:13:04 | 06:18/km | 第1半馬

Standard Chartered KL Marathon 2014

官方成績
日期	2014-10-12
成績	02:13:04
總名次	406 / -
分組名次	565 / 6356
平均速度	06:18/km

里程 / 累計時間

每 5 km (差異)

每 10 km (差異)

5 km	(00:32'18")

00:32'18" (+02'04")

01:04'34" (+02'47")

10 km

(01:04'34")

00:32'16" (+02'02")

15 km

(01:36'07")

00:31'33" (+01'19")

01:01'47"

20 km

(02:06'21")

00:30'14"

Finish

(02:13:04)

日期: 2014-10-12 06:02 - 總爬升: 122 m - 地點: Kuala Lumpur - 天氣: Haze 26.1C - 卡路里: 1333 Cal

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

45'29"

(45'29")

06'29" (+00'28")

7000 / 7000

44'13"

(01:29'43")

06'19" (+00'18")

7000 / 14000

42'10"

(02:11'53")

06'01"

7000 / 21000

01'22"

(02:13'15")

05'00"

273 / 21273

Sarawak

Likjie Lai

留言

达标！！！
my post mortem after kl race:
1) ate special power bar that can burn fat into fuel one hour before run
2) stay hydrated at all time,drink sports drink and plain water alternately every 2-3km
3) run freely,listen to my body,use garmin to check on current pace but don too rely on it,talk to myself can I run faster or shud I run slower
4) accelerate for the last 2km
5) smile and stay positive
6) focus on running posture

賽前宣言: 半马 2:15H

10月累積里程 : 105.11 km

ASICS GT2000 累積 : 1175.5 km

TCX 上傳 | 10 years ago

VeganBareFoot 赤素修行, yp chua 和其他 7 人說推

留言

觀看另 2 則留言

CC Chen well done

2014-10-13 09:37 ·

1 個人推

VeganBareFoot 赤素修行 Well Done！

2014-10-15 14:59 ·

1 個人推

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'58"	00:06'58"
2	06'37"	00:13'35"
3	06'09"	00:19'44"
4	06'09"	00:25'53"
5	06'25"	00:32'18"
6	06'29"	00:38'47"
7	06'42"	00:45'29"
8	06'21"	00:51'50"
9	06'24"	00:58'14"
10	06'20"	01:04'34"
11	06'21"	01:10'55"
12	06'22"	01:17'17"
13	06'29"	01:23'46"
14	05'57"	01:29'43"
15	06'24"	01:36'07"
16	06'14"	01:42'21"
17	06'30"	01:48'51"
18	06'24"	01:55'15"
19	05'48"	02:01'03"
20	05'18"	02:06'21"
21	05'32"	02:11'53"
21.3	04'59"	02:13'15"