10.7 km | 01:00:44 | 05:41/km日期: 2017-09-04 20:47 - 地點: 三民家商田徑場 - 天氣: 晴 - 卡路里: 616 Cal - 總步數: 11098 - 平均步頻: 182 - 平均步幅: 96 cm - 溫度: 30°C - 濕度: 76%
Pace: 05'39" / 05'38" / 05'46" / 05'48" / 05'49" / 05'46" / 05'49" / 05'39" / 05'39" / 05'41" / 05'18" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 05'44" (+00'40") | 450 / 450 | 173 / 100 |
2 | | 05'30" (+00'26") | 453 / 903 | 182 / 99 |
3 | | 05'32" (+00'28") | 447 / 1351 | 182 / 98 |
4 | | 05'47" (+00'43") | 440 / 1792 | 182 / 94 |
5 | | 05'41" (+00'37") | 447 / 2239 | 184 / 95 |
6 | | 05'48" (+00'44") | 441 / 2681 | 183 / 93 |
7 | | 05'51" (+00'47") | 435 / 3117 | 183 / 93 |
8 | | 05'47" (+00'43") | 445 / 3562 | 182 / 94 |
9 | | 05'43" (+00'39") | 450 / 4013 | 181 / 95 |
10 | | 05'49" (+00'45") | 437 / 4451 | 183 / 93 |
11 | | 05'53" (+00'49") | 438 / 4889 | 182 / 92 |
12 | | 05'40" (+00'36") | 446 / 5336 | 183 / 96 |
13 | | 05'46" (+00'42") | 441 / 5777 | 183 / 94 |
14 | | 05'51" (+00'47") | 443 / 6221 | 183 / 93 |
15 | | 05'47" (+00'43") | 446 / 6667 | 182 / 94 |
16 | | 05'44" (+00'40") | 444 / 7112 | 182 / 95 |
17 | | 05'44" (+00'40") | 437 / 7550 | 182 / 95 |
18 | | 05'34" (+00'30") | 445 / 7995 | 183 / 97 |
19 | | 05'42" (+00'38") | 435 / 8431 | 183 / 95 |
20 | | 05'40" (+00'36") | 440 / 8871 | 184 / 95 |
21 | | 05'39" (+00'35") | 444 / 9316 | 183 / 96 |
22 | | 05'42" (+00'38") | 437 / 9753 | 184 / 95 |
23 | | 05'38" (+00'34") | 436 / 10190 | 182 / 97 |
24 | | 05'04" | 446 / 10637 | 186 / 105 |
25 | | 05'04" | 19 / 10657 | 100 / 197 |
長跑日後退乳酸恢復跑。
不管速度,步頻維持180以上跑60分鐘。(知覺反應練習)
9月累積里程 :
303.40 km Asics TARTHERZEAL 2 TJR270 JPN26.5 累積 :
2062.8 kmMW Watch 上傳 | 7 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'39" | 00:05'39" |
2 | 05'38" | 00:11'17" |
3 | 05'46" | 00:17'03" |
4 | 05'48" | 00:22'51" |
5 | 05'49" | 00:28'40" |
6 | 05'46" | 00:34'26" |
7 | 05'49" | 00:40'15" |
8 | 05'39" | 00:45'54" |
9 | 05'39" | 00:51'33" |
10 | 05'41" | 00:57'14" |
10.7 | 05'19" | 01:00'44" |