38.5 km | 03:32:06 | 05:30/km日期: 2014-09-20 18:01 - 地點: 台北田徑場~ - 天氣: 涼涼的~有風~ - 卡路里: 2424 Cal - 溫度: 31°C - 濕度: 67%
Pace: 05'16" / 04'48" / 05'52" / 04'36" / 05'12" / 04'40" / 04'44" / 04'40" / 05'00" / 04'44" / 04'44" / 04'44" / 05'28" / 04'36" / 04'40" / 04'40" / 04'48" / 05'20" / 04'36" / 04'36" / 04'44" / 05'40" / 04'40" / 05'16" / 04'40" / 08'16" / 05'04" / 08'12" / 05'12" / 05'16" / 06'20" / 05'20" / 06'44" / 05'32" / 07'20" / 05'40" / 08'40" / 07'56" / 07'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'34" (+01'09") | 398 / 398 |
2 | | 05'13" (+00'48") | 405 / 803 |
3 | | 05'02" (+00'37") | 406 / 1209 |
4 | | 04'48" (+00'23") | 412 / 1621 |
5 | | 04'43" (+00'18") | 424 / 2045 |
6 | | 04'50" (+00'25") | 406 / 2451 |
7 | | 07'25" (+03'00") | 433 / 2884 |
8 | | 04'25" | 444 / 3328 |
9 | | 04'42" (+00'17") | 418 / 3746 |
10 | | 04'42" (+00'17") | 428 / 4174 |
11 | | 05'10" (+00'45") | 444 / 4618 |
12 | | 05'14" (+00'49") | 426 / 5044 |
13 | | 04'43" (+00'18") | 424 / 5468 |
14 | | 04'52" (+00'27") | 410 / 5878 |
15 | | 04'41" (+00'16") | 426 / 6304 |
16 | | 04'36" (+00'11") | 438 / 6742 |
17 | | 04'50" (+00'25") | 417 / 7159 |
18 | | 04'52" (+00'27") | 421 / 7580 |
19 | | 04'34" (+00'09") | 434 / 8014 |
20 | | 04'42" (+00'17") | 425 / 8439 |
21 | | 05'09" (+00'44") | 423 / 8862 |
22 | | 04'43" (+00'18") | 427 / 9289 |
23 | | 04'52" (+00'27") | 421 / 9710 |
24 | | 04'44" (+00'19") | 425 / 10135 |
25 | | 04'47" (+00'22") | 428 / 10563 |
26 | | 04'46" (+00'21") | 429 / 10992 |
27 | | 04'39" (+00'14") | 436 / 11428 |
28 | | 05'01" (+00'36") | 408 / 11836 |
29 | | 04'34" (+00'09") | 445 / 12281 |
30 | | 04'32" (+00'07") | 441 / 12722 |
31 | | 06'44" (+02'19") | 418 / 13140 |
32 | | 04'37" (+00'12") | 440 / 13580 |
33 | | 04'38" (+00'13") | 442 / 14022 |
34 | | 04'37" (+00'12") | 436 / 14458 |
35 | | 04'45" (+00'20") | 431 / 14889 |
36 | | 04'40" (+00'15") | 446 / 15335 |
37 | | 04'46" (+00'21") | 422 / 15757 |
38 | | 04'45" (+00'20") | 434 / 16191 |
39 | | 04'38" (+00'13") | 438 / 16629 |
40 | | 04'44" (+00'19") | 422 / 17051 |
41 | | 06'05" (+01'40") | 427 / 17478 |
42 | | 04'41" (+00'16") | 437 / 17915 |
43 | | 04'48" (+00'23") | 426 / 18341 |
44 | | 04'42" (+00'17") | 435 / 18776 |
45 | | 04'34" (+00'09") | 451 / 19227 |
46 | | 04'42" (+00'17") | 443 / 19670 |
47 | | 04'38" (+00'13") | 453 / 20123 |
48 | | 04'41" (+00'16") | 430 / 20553 |
49 | | 04'48" (+00'23") | 427 / 20980 |
50 | | 04'52" (+00'27") | 427 / 21407 |
51 | | 06'58" (+02'33") | 418 / 21825 |
52 | | 04'39" (+00'14") | 443 / 22268 |
53 | | 04'43" (+00'18") | 444 / 22712 |
54 | | 04'50" (+00'25") | 437 / 23149 |
55 | | 05'01" (+00'36") | 414 / 23563 |
56 | | 05'25" (+01'00") | 439 / 24002 |
57 | | 04'51" (+00'26") | 412 / 24414 |
58 | | 04'26" (+00'01") | 457 / 24871 |
59 | | 05'03" (+00'38") | 412 / 25283 |
60 | | 04'49" (+00'24") | 418 / 25701 |
61 | | 12'13" (+07'48") | 457 / 26158 |
62 | | 05'09" (+00'44") | 420 / 26578 |
63 | | 05'04" (+00'39") | 430 / 27008 |
64 | | 05'07" (+00'42") | 426 / 27434 |
65 | | 04'54" (+00'29") | 431 / 27865 |
66 | | 12'45" (+08'20") | 422 / 28287 |
67 | | 05'20" (+00'55") | 415 / 28702 |
68 | | 05'13" (+00'48") | 430 / 29132 |
69 | | 05'25" (+01'00") | 415 / 29547 |
70 | | 05'01" (+00'36") | 435 / 29982 |
71 | | 07'17" (+02'52") | 421 / 30403 |
72 | | 05'36" (+01'11") | 416 / 30819 |
73 | | 05'28" (+01'03") | 414 / 31233 |
74 | | 05'35" (+01'10") | 411 / 31644 |
75 | | 05'08" (+00'43") | 435 / 32079 |
76 | | 08'45" (+04'20") | 417 / 32496 |
77 | | 05'26" (+01'01") | 419 / 32915 |
78 | | 05'37" (+01'12") | 430 / 33345 |
79 | | 05'21" (+00'56") | 429 / 33774 |
80 | | 05'30" (+01'05") | 420 / 34194 |
81 | | 09'43" (+05'18") | 418 / 34612 |
82 | | 05'34" (+01'09") | 422 / 35034 |
83 | | 05'54" (+01'29") | 409 / 35443 |
84 | | 05'41" (+01'16") | 419 / 35861 |
85 | | 05'10" (+00'45") | 432 / 36294 |
86 | | 12'50" (+08'25") | 422 / 36715 |
87 | | 07'13" (+02'48") | 418 / 37133 |
88 | | 08'02" (+03'37") | 406 / 37539 |
89 | | 08'01" (+03'36") | 407 / 37946 |
90 | | 07'49" (+03'24") | 422 / 38368 |
開廣前最後一次長距離練習~
第三道 416m*90圈 37.44km~
今天一起跑就遇到一些狀況~
第五圈就覺得右腳足弓有抽筋感~
趕緊停下來按摩~
重新起跑後又覺得鞋帶綁太緊~
只好再停下來調整鞋帶~
不過倒是比起上次的75圈持續力有變好~
最後五圈~赤足收操~
總算把90圈一圈一圈的吃下來了~
下周開始減量~開廣加油~
對了~今天在操場遇到張智雄大哥跟邪惡帝國~
果然高手級的穩定性就是比不上~
可惜今天有自己的課表要吃~沒機會多請益~
9月累積里程 : 300.66 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'16" | 00:05'16" |
2 | 04'48" | 00:10'04" |
3 | 05'52" | 00:15'56" |
4 | 04'36" | 00:20'32" |
5 | 05'12" | 00:25'44" |
6 | 04'40" | 00:30'24" |
7 | 04'44" | 00:35'08" |
8 | 04'40" | 00:39'48" |
9 | 05'00" | 00:44'48" |
10 | 04'44" | 00:49'32" |
11 | 04'44" | 00:54'16" |
12 | 04'44" | 00:59'00" |
13 | 05'28" | 01:04'28" |
14 | 04'36" | 01:09'04" |
15 | 04'40" | 01:13'44" |
16 | 04'40" | 01:18'24" |
17 | 04'48" | 01:23'12" |
18 | 05'20" | 01:28'32" |
19 | 04'36" | 01:33'08" |
20 | 04'36" | 01:37'44" |
21 | 04'44" | 01:42'28" |
22 | 05'40" | 01:48'08" |
23 | 04'40" | 01:52'48" |
24 | 05'16" | 01:58'04" |
25 | 04'40" | 02:02'44" |
26 | 08'16" | 02:11'00" |
27 | 05'04" | 02:16'04" |
28 | 08'12" | 02:24'16" |
29 | 05'12" | 02:29'28" |
30 | 05'16" | 02:34'44" |
31 | 06'20" | 02:41'04" |
32 | 05'20" | 02:46'24" |
33 | 06'44" | 02:53'08" |
34 | 05'32" | 02:58'40" |
35 | 07'20" | 03:06'00" |
36 | 05'40" | 03:11'40" |
37 | 08'40" | 03:20'20" |
38 | 07'56" | 03:28'16" |
38.4 | 09'56" | 03:31'56" |