8.2 km | 00:38:34 | 04:43/km日期: 2014-09-12 21:59 - 地點: 三重綜合體育館 - 卡路里: 603 Cal
Pace: 04'57" / 04'51" / 04'55" / 04'53" / 04'37" / 04'34" / 04'17" / 04'44" / 04'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'49" (+00'34") | 408 / 408 |
2 | | 04'57" (+00'42") | 399 / 807 |
3 | | 05'01" (+00'46") | 401 / 1209 |
4 | | 04'49" (+00'34") | 408 / 1617 |
5 | | 04'45" (+00'30") | 426 / 2044 |
6 | | 04'57" (+00'42") | 400 / 2444 |
7 | | 04'57" (+00'42") | 410 / 2854 |
8 | | 04'50" (+00'35") | 406 / 3261 |
9 | | 04'54" (+00'39") | 411 / 3672 |
10 | | 04'56" (+00'41") | 405 / 4078 |
11 | | 04'34" (+00'19") | 393 / 4471 |
12 | | 04'30" (+00'15") | 394 / 4866 |
13 | | 04'37" (+00'22") | 389 / 5255 |
14 | | 04'38" (+00'23") | 395 / 5651 |
15 | | 04'28" (+00'13") | 397 / 6048 |
16 | | 04'15" | 423 / 6472 |
17 | | 04'20" (+00'05") | 411 / 6883 |
18 | | 04'30" (+00'15") | 398 / 7282 |
19 | | 04'50" (+00'35") | 371 / 7653 |
20 | | 04'42" (+00'27") | 385 / 8039 |
趕工完成,今天本來有點累想偷懶,想想賽事近了要多練習,還是激起鬥志自主練習。
蜻蜓主廚開的菜單
1.熱身慢跑15mins OK
2.馬克操10mins OK
3.主課表 10K速度漸速跑
1)400M*10圈@120秒一圈 OK
2)400M*10圈@108秒一圈 未達不休息目標
第五圈完沒氣了,休息了
第10圈完沒力了,偷懶,23:00也晚了。
3)400M*10圈100秒一圈 殘念
4.緩和慢跑15mins 簡單緩和
5.伸展收操20mins 簡單收操
9月累積里程 :
269.55 km NIKE FREE 5.0 SWIFT 累積 :
2283.9 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'57" | 00:04'57" |
2 | 04'51" | 00:09'48" |
3 | 04'55" | 00:14'43" |
4 | 04'53" | 00:19'36" |
5 | 04'37" | 00:24'13" |
6 | 04'34" | 00:28'47" |
7 | 04'17" | 00:33'04" |
8 | 04'44" | 00:37'48" |
8.2 | 04'38" | 00:38'34" |