16.9 km | 01:27:31 | 05:11/km日期: 2016-12-21 18:51 - 地點: 雲科大田徑場 - 天氣: 涼爽 - 卡路里: 1078 Cal - 總步數: 15548 - 平均步頻: 177 - 平均步幅: 108 cm - 溫度: 22°C - 濕度: 78%
Pace: 06'01" / 05'38" / 05'36" / 05'32" / 05'17" / 05'06" / 05'02" / 05'05" / 04'54" / 05'00" / 04'48" / 04'47" / 04'52" / 04'52" / 04'58" / 05'32" / 05'08" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 05'58" (+01'12") | 1006 / 1006 | 171 / 97 |
2 | | 05'38" (+00'52") | 998 / 2005 | 175 / 100 |
3 | | 05'37" (+00'51") | 1006 / 3011 | 175 / 101 |
4 | | 05'31" (+00'45") | 1000 / 4011 | 176 / 102 |
5 | | 05'17" (+00'31") | 995 / 5007 | 178 / 106 |
6 | | 05'03" (+00'17") | 997 / 6004 | 179 / 110 |
7 | | 05'04" (+00'18") | 1002 / 7007 | 179 / 109 |
8 | | 05'05" (+00'19") | 1002 / 8010 | 179 / 109 |
9 | | 04'55" (+00'09") | 993 / 9003 | 180 / 112 |
10 | | 04'59" (+00'13") | 1000 / 10003 | 180 / 111 |
11 | | 04'49" (+00'03") | 995 / 10999 | 182 / 113 |
12 | | 04'46" | 1002 / 12002 | 182 / 114 |
13 | | 04'52" (+00'06") | 999 / 13001 | 181 / 113 |
14 | | 04'52" (+00'06") | 1008 / 14009 | 182 / 112 |
15 | | 04'57" (+00'11") | 995 / 15005 | 181 / 111 |
16 | | 05'34" (+00'48") | 1005 / 16010 | 178 / 100 |
17 | | 05'03" (+00'17") | 867 / 16878 | 154 / 127 |
五告累間歇節奏跑16K(10Mile),熱身順暢,10K後還可以持續加速到4:50左右,肌耐力經過上星期連馬後明顯提升,繼續努力!!
12月累積里程 :
362.21 km 赤足 累積 :
911.7 kmMW Watch 上傳 | 7 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'01" | 00:06'01" |
2 | 05'38" | 00:11'39" |
3 | 05'36" | 00:17'15" |
4 | 05'32" | 00:22'47" |
5 | 05'17" | 00:28'04" |
6 | 05'06" | 00:33'10" |
7 | 05'02" | 00:38'12" |
8 | 05'05" | 00:43'17" |
9 | 04'54" | 00:48'11" |
10 | 05'00" | 00:53'11" |
11 | 04'48" | 00:57'59" |
12 | 04'47" | 01:02'46" |
13 | 04'52" | 01:07'38" |
14 | 04'52" | 01:12'30" |
15 | 04'58" | 01:17'28" |
16 | 05'32" | 01:23'00" |
16.9 | 05'08" | 01:27'31" |