10.0 km | 00:53:57 | 05:23/km日期: 2014-07-13 18:18 - 地點: 清大操場 - 天氣: 熱 - 卡路里: 875 Cal - 溫度: 31°C - 濕度: 68%
Pace: 05'52" / 05'49" / 05'57" / 05'48" / 05'17" / 05'02" / 04'56" / 04'59" / 04'54" / 05'06" / 35'25" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'57" (+01'10") | 425 / 425 |
2 | | 05'43" (+00'56") | 454 / 879 |
3 | | 05'42" (+00'55") | 444 / 1324 |
4 | | 05'54" (+01'07") | 431 / 1756 |
5 | | 05'54" (+01'07") | 422 / 2178 |
6 | | 05'54" (+01'07") | 414 / 2593 |
7 | | 06'03" (+01'16") | 413 / 3006 |
8 | | 05'50" (+01'03") | 410 / 3417 |
9 | | 05'42" (+00'55") | 454 / 3872 |
10 | | 05'30" (+00'43") | 450 / 4323 |
11 | | 05'10" (+00'23") | 438 / 4761 |
12 | | 05'20" (+00'33") | 433 / 5195 |
13 | | 05'01" (+00'14") | 427 / 5622 |
14 | | 04'53" (+00'06") | 425 / 6047 |
15 | | 04'48" (+00'01") | 412 / 6460 |
16 | | 05'00" (+00'13") | 406 / 6866 |
17 | | 05'00" (+00'13") | 405 / 7272 |
18 | | 04'50" (+00'03") | 409 / 7682 |
19 | | 05'03" (+00'16") | 428 / 8110 |
20 | | 04'57" (+00'10") | 413 / 8523 |
21 | | 04'51" (+00'04") | 408 / 8932 |
22 | | 04'53" (+00'06") | 402 / 9334 |
23 | | 04'47" | 407 / 9741 |
24 | | 05'15" (+00'28") | 348 / 10090 |
0-5 K 漸速跑
5-10 K 5 分速 Tempo run ; 3.5/6.8 時喝一口水
飆汗,喝水後,也馬上流出來. 操場上一位高手,以5分速跑了近 1HR ,沒有休息喝水.真強
回家後,兩腿累又鐵. 加強熱敷與按摩及拉筋
7月累積里程 : 270.90 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'52" | 00:05'52" |
2 | 05'49" | 00:11'41" |
3 | 05'57" | 00:17'38" |
4 | 05'48" | 00:23'26" |
5 | 05'17" | 00:28'43" |
6 | 05'02" | 00:33'45" |
7 | 04'56" | 00:38'41" |
8 | 04'59" | 00:43'40" |
9 | 04'54" | 00:48'34" |
10 | 05'06" | 00:53'40" |
10.0 | 35'25" | 00:53'57" |