10.0 km | 00:36:43 | 03:40/km日期: 2016-11-30 16:28 - 卡路里: 630 Cal - 溫度: 24°C - 濕度: 84%
Pace: 03'42" / 03'41" / 03'43" / 03'38" / 03'35" / 03'39" / 03'37" / 03'35" / 03'37" / 03'42" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 03'44" (+00'11") | 397 / 397 |
2 | | 03'41" (+00'08") | 402 / 799 |
3 | | 03'42" (+00'09") | 397 / 1196 |
4 | | 03'40" (+00'07") | 400 / 1597 |
5 | | 03'39" (+00'06") | 401 / 1998 |
6 | | 03'43" (+00'10") | 397 / 2396 |
7 | | 03'39" (+00'06") | 400 / 2796 |
8 | | 03'40" (+00'07") | 401 / 3198 |
9 | | 03'39" (+00'06") | 401 / 3600 |
10 | | 03'41" (+00'08") | 399 / 3999 |
11 | | 03'34" (+00'01") | 406 / 4406 |
12 | | 03'33" | 406 / 4812 |
13 | | 03'36" (+00'03") | 405 / 5218 |
14 | | 03'35" (+00'02") | 401 / 5620 |
15 | | 03'35" (+00'02") | 406 / 6027 |
16 | | 03'37" (+00'04") | 404 / 6432 |
17 | | 03'37" (+00'04") | 403 / 6835 |
18 | | 03'35" (+00'02") | 415 / 7251 |
19 | | 03'35" (+00'02") | 403 / 7654 |
20 | | 03'35" (+00'02") | 409 / 8063 |
21 | | 03'36" (+00'03") | 406 / 8470 |
22 | | 03'41" (+00'08") | 400 / 8870 |
23 | | 03'45" (+00'12") | 397 / 9268 |
24 | | 03'37" (+00'04") | 407 / 9675 |
25 | | 03'35" (+00'02") | 405 / 10080 |
因為疲勞還沒恢復,一直在猶豫要減量還是按表操課,天人交戰了一下還是決定跑課表,果然速度拉不太起來,不過原本預定是12k,還是不要太撐,先跑10k就好
11月累積里程 : 357.65 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'42" | 00:03'42" |
2 | 03'41" | 00:07'23" |
3 | 03'43" | 00:11'06" |
4 | 03'38" | 00:14'44" |
5 | 03'35" | 00:18'19" |
6 | 03'39" | 00:21'58" |
7 | 03'37" | 00:25'35" |
8 | 03'35" | 00:29'10" |
9 | 03'37" | 00:32'47" |
10 | 03'42" | 00:36'29" |
10.1 | 02'53" | 00:36'43" |