30.0 km | 01:59:36 | 03:59/km日期: 2014-02-12 06:09 - 地點: 基隆體育場外圍 - 天氣: 小雨 - 卡路里: 1891 Cal - 溫度: 12°C - 濕度: 88%
Pace: 04'01" / 04'09" / 04'01" / 03'59" / 04'00" / 03'50" / 04'10" / 04'00" / 04'11" / 04'00" / 03'59" / 04'00" / 03'51" / 03'59" / 03'50" / 04'00" / 04'01" / 04'20" / 04'09" / 04'01" / 04'09" / 04'00" / 04'00" / 04'00" / 04'21" / 03'59" / 03'41" / 03'59" / 04'11" / 250'00" /
30K 配速跑 TEST 1/2
早餐4:30 : 低調味義大利面 + 黑咖啡
補給不停錶
水分+運動飲料補給 200
糖果 X 1
86%黑巧克力 X 1 (氣溫低 , 含了7K還沒軟 , 乾脆吐掉 ><")
跑完肚子還沒餓
2月累積里程 :
502.51 km K-Swiss k-RUUZ 1.5 ( 白 ) 累積 :
1298.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'01" | 00:04'01" |
2 | 04'09" | 00:08'10" |
3 | 04'01" | 00:12'11" |
4 | 03'59" | 00:16'10" |
5 | 04'00" | 00:20'10" |
6 | 03'50" | 00:24'00" |
7 | 04'10" | 00:28'10" |
8 | 04'00" | 00:32'10" |
9 | 04'11" | 00:36'21" |
10 | 04'00" | 00:40'21" |
11 | 03'59" | 00:44'20" |
12 | 04'00" | 00:48'20" |
13 | 03'51" | 00:52'11" |
14 | 03'59" | 00:56'10" |
15 | 03'50" | 01:00'00" |
16 | 04'00" | 01:04'00" |
17 | 04'01" | 01:08'01" |
18 | 04'20" | 01:12'21" |
19 | 04'09" | 01:16'30" |
20 | 04'01" | 01:20'31" |
21 | 04'09" | 01:24'40" |
22 | 04'00" | 01:28'40" |
23 | 04'00" | 01:32'40" |
24 | 04'00" | 01:36'40" |
25 | 04'21" | 01:41'01" |
26 | 03'59" | 01:45'00" |
27 | 03'41" | 01:48'41" |
28 | 03'59" | 01:52'40" |
29 | 04'11" | 01:56'51" |
29.7 | 04'11" | 01:59'36" |