27.0 km | 02:59:36 | 06:38/km日期: 2014-04-03 13:50 - 地點: 操場 - 天氣: 2hr陰1hr雨 - 卡路里: 2450 Cal - 溫度: 19°C - 濕度: 91%
Pace: 05'52" / 05'39" / 05'46" / 05'44" / 05'50" / 05'52" / 05'57" / 06'05" / 06'07" / 06'08" / 06'03" / 06'01" / 06'06" / 06'11" / 06'16" / 06'21" / 06'34" / 06'36" / 06'50" / 06'59" / 07'26" / 07'20" / 07'32" / 07'52" / 08'04" / 08'04" / 08'18" / 170'50" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'50" (+00'10") | 1010 / 1010 |
2 | | 05'40" | 1004 / 2015 |
3 | | 05'45" (+00'05") | 1011 / 3026 |
4 | | 05'44" (+00'04") | 1003 / 4029 |
5 | | 05'46" (+00'06") | 1012 / 5041 |
6 | | 05'54" (+00'14") | 1004 / 6046 |
7 | | 05'58" (+00'18") | 1016 / 7063 |
8 | | 06'04" (+00'24") | 1002 / 8065 |
9 | | 06'07" (+00'27") | 1010 / 9076 |
10 | | 06'08" (+00'28") | 1007 / 10083 |
11 | | 06'03" (+00'23") | 1009 / 11092 |
12 | | 06'00" (+00'20") | 1015 / 12108 |
13 | | 06'06" (+00'26") | 1009 / 13117 |
14 | | 06'11" (+00'31") | 1007 / 14125 |
15 | | 06'16" (+00'36") | 1011 / 15136 |
16 | | 06'22" (+00'42") | 1009 / 16145 |
17 | | 06'37" (+00'57") | 1006 / 17152 |
18 | | 06'36" (+00'56") | 1002 / 18155 |
19 | | 06'51" (+01'11") | 1014 / 19169 |
20 | | 07'01" (+01'21") | 1006 / 20176 |
21 | | 07'27" (+01'47") | 1004 / 21180 |
22 | | 07'21" (+01'41") | 1012 / 22193 |
23 | | 07'36" (+01'56") | 1011 / 23204 |
24 | | 07'52" (+02'12") | 1004 / 24208 |
25 | | 08'05" (+02'25") | 1003 / 25212 |
26 | | 08'08" (+02'28") | 1007 / 26220 |
27 | | 08'17" (+02'37") | 1011 / 27231 |
今天幫自己定ㄌ三個目標
1..最佳目標..30k完跑..不休息不補水
2..次佳目標..3hr完跑..不休息不補水
3..最低限度..25k完跑..不休息不補水
一開始還是太快
漸漸把速度調整到最舒服ㄉ步調慢慢跑
第三個目標達到後
想想上次已經分段完成25k
所以應該再進步點..於是朝第二目標繼續撐
3hr到ㄌ..也剛好放學..雨越來越大
給ㄌ我偷懶ㄉ藉口
其實鼠蹊部已經摩擦ㄉ有點痛..屁股也是
終於被惡魔擊敗
停錶後還滿後悔為何不撐完最後3k
想想這時有人來幫忙打氣一下
應該是可以再撐3kㄉ
這兩天腳底有點痛..似乎是足底筋膜炎
能撐到這樣..也算一大進步ㄌ
下次有機會再破30kㄅ
4月累積里程 :
215.57 km Adidas Adizero F50 Runner 3 黑色 累積 :
398.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'52" | 00:05'52" |
2 | 05'39" | 00:11'31" |
3 | 05'46" | 00:17'17" |
4 | 05'44" | 00:23'01" |
5 | 05'50" | 00:28'51" |
6 | 05'52" | 00:34'43" |
7 | 05'57" | 00:40'40" |
8 | 06'05" | 00:46'45" |
9 | 06'07" | 00:52'52" |
10 | 06'08" | 00:59'00" |
11 | 06'03" | 01:05'03" |
12 | 06'01" | 01:11'04" |
13 | 06'06" | 01:17'10" |
14 | 06'11" | 01:23'21" |
15 | 06'16" | 01:29'37" |
16 | 06'21" | 01:35'58" |
17 | 06'34" | 01:42'32" |
18 | 06'36" | 01:49'08" |
19 | 06'50" | 01:55'58" |
20 | 06'59" | 02:02'57" |
21 | 07'26" | 02:10'23" |
22 | 07'20" | 02:17'43" |
23 | 07'32" | 02:25'15" |
24 | 07'52" | 02:33'07" |
25 | 08'04" | 02:41'11" |
26 | 08'04" | 02:49'15" |
27 | 08'18" | 02:57'33" |
27.0 | 170'49" | 02:59'36" |