21.1 km | 01:42:58 | 04:52/km日期: 2018-10-28 06:04 - 總爬升: 311 m - 地點: 河堤-培英國小 - 天氣: 涼爽 - 卡路里: 1185 Cal - 平均步頻: 182 - 溫度: 18°C - 濕度: 45% - PM2.5: 良好(7)
Pace: 05'14" / 04'48" / 04'37" / 04'43" / 04'42" / 04'44" / 04'46" / 04'32" / 04'30" / 04'42" / 08'38" / 04'25" / 04'31" / 04'43" / 04'39" / 04'28" / 04'44" / 04'40" / 04'59" / 04'42" / 04'32" / 05'25" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'13" (+00'49") | 1000 / 1000 |
2 | | 04'47" (+00'23") | 1000 / 2000 |
3 | | 04'37" (+00'13") | 1000 / 3000 |
4 | | 04'43" (+00'19") | 1000 / 4000 |
5 | | 04'42" (+00'18") | 1000 / 5000 |
6 | | 04'43" (+00'19") | 1000 / 6000 |
7 | | 04'46" (+00'22") | 1000 / 7000 |
8 | | 04'31" (+00'07") | 1000 / 8000 |
9 | | 04'30" (+00'06") | 1000 / 9000 |
10 | | 04'42" (+00'18") | 1000 / 10000 |
11 | | 08'37" (+04'13") | 1000 / 11000 |
12 | | 04'24" | 1000 / 12000 |
13 | | 04'31" (+00'07") | 1000 / 13000 |
14 | | 04'43" (+00'19") | 1000 / 14000 |
15 | | 04'38" (+00'14") | 1000 / 15000 |
16 | | 04'28" (+00'04") | 1000 / 16000 |
17 | | 04'43" (+00'19") | 1000 / 17000 |
18 | | 04'39" (+00'15") | 1000 / 18000 |
19 | | 04'59" (+00'35") | 1000 / 19000 |
20 | | 04'41" (+00'17") | 1000 / 20000 |
21 | | 04'32" (+00'08") | 1000 / 21000 |
22 | | 05'13" (+00'49") | 124 / 21124 |
天氣涼爽風不大,腳的肌肉和身體狀況都不錯,配速4′40″-5′10″跑到17公里左右肌肉開始出現疲勞感,湊滿半馬結束訓練。
10月累積里程 : 232.60 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'14" | 00:05'14" |
2 | 04'48" | 00:10'02" |
3 | 04'37" | 00:14'39" |
4 | 04'43" | 00:19'22" |
5 | 04'42" | 00:24'04" |
6 | 04'44" | 00:28'48" |
7 | 04'46" | 00:33'34" |
8 | 04'32" | 00:38'06" |
9 | 04'30" | 00:42'36" |
10 | 04'42" | 00:47'18" |
11 | 08'38" | 00:55'56" |
12 | 04'25" | 01:00'21" |
13 | 04'31" | 01:04'52" |
14 | 04'43" | 01:09'35" |
15 | 04'39" | 01:14'14" |
16 | 04'28" | 01:18'42" |
17 | 04'44" | 01:23'26" |
18 | 04'40" | 01:28'06" |
19 | 04'59" | 01:33'05" |
20 | 04'42" | 01:37'47" |
21 | 04'32" | 01:42'19" |
21.1 | 05'13" | 01:42'58" |