14.6 km | 01:00:19 | 04:07/km日期: 2014-05-21 21:10 - 地點: 體育場 - 天氣: 大雨 - 卡路里: 897 Cal - 溫度: 19°C - 濕度: 98%
Pace: 04'00" / 04'21" / 04'09" / 04'30" / 03'51" / 04'10" / 04'10" / 04'19" / 04'26" / 03'44" / 03'41" / 03'40" / 04'00" / 04'20" / 04'34" /
暴雨天 爆衝天
可是誰來給我一根強心針~~救命啊 !
今天太晚下班了只剩50分可用跑到了
熱身跑 H 140~150 T 10
漸速跑 100m 20s X 6
間歇跑 1000+200 緩跑70s
3'45" 3'48" 3'52" 3'50" 3'50" 3'51" ( Max H 162 ).............掉漆
黑白跑 H 140-->160 T 10
H 160-->140 T 10
5月累積里程 :
523.68 km K-Swiss k-RUUZ 1.5 ( 白 ) 累積 :
1298.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'00" | 00:04'00" |
2 | 04'21" | 00:08'21" |
3 | 04'09" | 00:12'30" |
4 | 04'30" | 00:17'00" |
5 | 03'51" | 00:20'51" |
6 | 04'10" | 00:25'01" |
7 | 04'10" | 00:29'11" |
8 | 04'19" | 00:33'30" |
9 | 04'26" | 00:37'56" |
10 | 03'44" | 00:41'40" |
11 | 03'41" | 00:45'21" |
12 | 03'40" | 00:49'01" |
13 | 04'00" | 00:53'01" |
14 | 04'20" | 00:57'21" |
14.6 | 04'49" | 01:00'19" |