14.0 km | 01:16:16 | 05:26/km日期: 2014-07-20 19:33 - 地點: 清大 - 天氣: 熱有風 - 卡路里: 1222 Cal - 溫度: 30°C - 濕度: 67%
Pace: 06'11" / 05'20" / 05'21" / 05'20" / 05'14" / 05'21" / 05'16" / 05'13" / 05'02" / 05'12" / 05'18" / 05'19" / 05'46" / 05'27" / 155'33" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'52" (+01'57") | 426 / 426 |
2 | | 05'39" (+00'44") | 439 / 865 |
3 | | 05'36" (+00'41") | 434 / 1300 |
4 | | 05'16" (+00'21") | 780 / 2080 |
5 | | 05'18" (+00'23") | 430 / 2511 |
6 | | 05'15" (+00'20") | 421 / 2932 |
7 | | 05'24" (+00'29") | 409 / 3341 |
8 | | 05'20" (+00'25") | 405 / 3747 |
9 | | 05'17" (+00'22") | 450 / 4198 |
10 | | 05'09" (+00'14") | 446 / 4644 |
11 | | 05'17" (+00'22") | 440 / 5085 |
12 | | 05'18" (+00'23") | 433 / 5518 |
13 | | 05'22" (+00'27") | 431 / 5949 |
14 | | 05'18" (+00'23") | 420 / 6370 |
15 | | 05'15" (+00'20") | 409 / 6779 |
16 | | 05'21" (+00'26") | 413 / 7192 |
17 | | 05'07" (+00'12") | 455 / 7648 |
18 | | 05'10" (+00'15") | 444 / 8092 |
19 | | 05'06" (+00'11") | 431 / 8523 |
20 | | 04'55" | 439 / 8963 |
21 | | 05'01" (+00'06") | 433 / 9397 |
22 | | 05'21" (+00'26") | 416 / 9813 |
23 | | 05'19" (+00'24") | 410 / 10223 |
24 | | 05'31" (+00'36") | 403 / 10627 |
25 | | 05'02" (+00'07") | 456 / 11083 |
26 | | 05'07" (+00'12") | 445 / 11529 |
27 | | 05'30" (+00'35") | 441 / 11970 |
28 | | 05'30" (+00'35") | 432 / 12403 |
29 | | 06'03" (+01'08") | 429 / 12832 |
30 | | 06'02" (+01'07") | 424 / 13257 |
31 | | 05'00" (+00'05") | 426 / 13683 |
32 | | 05'30" (+00'35") | 427 / 14111 |
繼續昨日 LSD 訓練. 晚飯 1 hr 後
家- 清大操場 來回 3K (無記錄)
清大操場 1-8 跑道 3.4 K * 4趟 約 14K
每3.4 K 喝水 or BCAA+ ;無其他補給.
小計 17K ; 2天合計 40 K .
心得:
1. 雙腿感覺還好. 速度慢一點 ( 510 以上) ,大腿抬高一點,就不會不適可以跑下去.
2. 補給不能靠能量包. 下周 30K LSD 準備香蕉 & 水梨
3. BCAA+ 似乎還不適應. 再繼續試.
7月累積里程 :
270.90 km MIZUNO WAVE NIRVANA 9 累積 :
1642.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'11" | 00:06'11" |
2 | 05'20" | 00:11'31" |
3 | 05'21" | 00:16'52" |
4 | 05'20" | 00:22'12" |
5 | 05'14" | 00:27'26" |
6 | 05'21" | 00:32'47" |
7 | 05'16" | 00:38'03" |
8 | 05'13" | 00:43'16" |
9 | 05'02" | 00:48'18" |
10 | 05'12" | 00:53'30" |
11 | 05'18" | 00:58'48" |
12 | 05'19" | 01:04'07" |
13 | 05'46" | 01:09'53" |
14 | 05'27" | 01:15'20" |
14.0 | 155'33" | 01:16'16" |