10.5 km | 01:08:37 | 06:31/km日期: 2014-04-15 18:55 - 地點: 東海大學操場 - 卡路里: 672 Cal - 溫度: 26°C - 濕度: 56%
Pace: 04'33" / 03'57" / 05'43" / 04'40" / 04'58" / 07'54" / 10'30" / 10'47" / 06'43" / 06'09" / 05'32" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'32" (+00'58") | 1000 / 1000 |
| 2 | | 03'57" (+00'23") | 1000 / 2000 |
| 3 | | 03'34" | 669 / 2669 |
| 4 | | 05'49" (+02'15") | 1000 / 3669 |
| 5 | | 05'09" (+01'35") | 1000 / 4669 |
| 6 | | 06'03" (+02'29") | 1000 / 5669 |
| 7 | | 12'18" (+08'44") | 458 / 6128 |
| 8 | | 09'27" (+05'53") | 1000 / 7128 |
| 9 | | 10'30" (+06'56") | 1000 / 8128 |
| 10 | | 06'50" (+03'16") | 1000 / 9128 |
| 11 | | 06'06" (+02'32") | 1000 / 10128 |
| 12 | | 05'34" (+02'00") | 380 / 10509 |
第一次來,還好有遇到黃金戰士帶我們一起練.
1.速耐力熱身跑,每增加一圈會加快.
2.間歇跑400m/慢跑400m/3趟.
3.間歇跑100m/慢跑300m/6趟.
4.赤足緩和跑.
黃金戰士5點半就來跑了,所以間歇只能練這樣,不能多練......>"<....比賽完第二天當作恢復跑好了,不要太累.
4月累積里程 : 173.18 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'33" | 00:04'33" |
| 2 | 03'57" | 00:08'30" |
| 3 | 05'43" | 00:14'13" |
| 4 | 04'40" | 00:18'53" |
| 5 | 04'58" | 00:23'51" |
| 6 | 07'54" | 00:31'45" |
| 7 | 10'30" | 00:42'15" |
| 8 | 10'47" | 00:53'02" |
| 9 | 06'43" | 00:59'45" |
| 10 | 06'09" | 01:05'54" |
| 10.5 | 05'32" | 01:08'43" |
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