16.1 km | 01:19:13 | 04:55/km日期: 2017-12-27 16:23 - 地點: 台北田徑練習場 - 天氣: 晴 - 卡路里: 695 Cal - 溫度: 20°C - 濕度: 60% - PM2.5: 良好(15)
Pace: 05'22" / 05'16" / 05'04" / 04'58" / 05'00" / 05'00" / 04'56" / 04'53" / 04'52" / 04'53" / 04'55" / 04'48" / 04'41" / 04'48" / 04'50" / 04'39" / 03'50" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'17" (+00'44") | 495 / 495 |
| 2 | | 05'21" (+00'48") | 504 / 999 |
| 3 | | 05'19" (+00'46") | 497 / 1496 |
| 4 | | 05'12" (+00'39") | 502 / 1999 |
| 5 | | 05'10" (+00'37") | 496 / 2495 |
| 6 | | 04'59" (+00'26") | 501 / 2996 |
| 7 | | 05'02" (+00'29") | 496 / 3492 |
| 8 | | 04'56" (+00'23") | 508 / 4001 |
| 9 | | 04'57" (+00'24") | 493 / 4495 |
| 10 | | 05'01" (+00'28") | 508 / 5003 |
| 11 | | 05'00" (+00'27") | 499 / 5502 |
| 12 | | 04'59" (+00'26") | 500 / 6003 |
| 13 | | 04'54" (+00'21") | 499 / 6503 |
| 14 | | 04'54" (+00'21") | 495 / 6999 |
| 15 | | 04'54" (+00'21") | 505 / 7504 |
| 16 | | 04'55" (+00'22") | 497 / 8002 |
| 17 | | 04'47" (+00'14") | 496 / 8498 |
| 18 | | 04'56" (+00'23") | 502 / 9001 |
| 19 | | 04'50" (+00'17") | 505 / 9506 |
| 20 | | 04'54" (+00'21") | 495 / 10002 |
| 21 | | 04'51" (+00'18") | 496 / 10499 |
| 22 | | 04'54" (+00'21") | 509 / 11008 |
| 23 | | 04'52" (+00'19") | 491 / 11500 |
| 24 | | 04'43" (+00'10") | 508 / 12009 |
| 25 | | 04'40" (+00'07") | 499 / 12508 |
| 26 | | 04'42" (+00'09") | 499 / 13008 |
| 27 | | 04'50" (+00'17") | 498 / 13506 |
| 28 | | 04'48" (+00'15") | 505 / 14012 |
| 29 | | 04'48" (+00'15") | 491 / 14504 |
| 30 | | 04'49" (+00'16") | 501 / 15005 |
| 31 | | 04'45" (+00'12") | 500 / 15506 |
| 32 | | 04'33" | 498 / 16004 |
| 33 | | 04'05" | 73 / 16078 |
基本練習~~
起跑感覺狀況不好, 前1-2K很喘, 只好慢慢龜, 慢慢抓節奏, 一直到第7K才慢慢抓到節奏...
一口氣跑完16K覺得心肺跟肌力還可以, 倒是膝蓋已經感覺有點酸了, ㄚ貝總是膝蓋最弱, 該好好加強,,,
12月累積里程 :
243.71 km 
Adidas Cludfoam AQ1974 累積 :
3049.3 kmVoice Coach 上傳 | 6 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'22" | 00:05'22" |
| 2 | 05'16" | 00:10'38" |
| 3 | 05'04" | 00:15'42" |
| 4 | 04'58" | 00:20'40" |
| 5 | 05'00" | 00:25'40" |
| 6 | 05'00" | 00:30'40" |
| 7 | 04'56" | 00:35'36" |
| 8 | 04'53" | 00:40'29" |
| 9 | 04'52" | 00:45'21" |
| 10 | 04'53" | 00:50'14" |
| 11 | 04'55" | 00:55'09" |
| 12 | 04'48" | 00:59'57" |
| 13 | 04'41" | 01:04'38" |
| 14 | 04'48" | 01:09'26" |
| 15 | 04'50" | 01:14'16" |
| 16 | 04'39" | 01:18'55" |
| 16.1 | 03'50" | 01:19'13" |
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