12.0 km | 00:55:31 | 04:37/km日期: 2020-10-01 05:42 - 地點: 新竹市立田徑場 - 天氣: 陰天有點風還不錯 - 平均心率: 162 - 卡路里: 794 Cal - 溫度: 23°C - 濕度: 79%
Pace: 04'43" / 04'42" / 04'41" / 04'36" / 04'38" / 04'37" / 04'37" / 04'39" / 04'36" / 04'38" / 04'37" / 04'24" / 05'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'41" (+00'16") | 404 / 404 |
2 | | 04'45" (+00'20") | 599 / 1003 |
3 | | 04'41" (+00'16") | 199 / 1202 |
4 | | 04'41" (+00'16") | 401 / 1604 |
5 | | 04'42" (+00'17") | 399 / 2004 |
6 | | 04'39" (+00'14") | 400 / 2404 |
7 | | 04'42" (+00'17") | 396 / 2801 |
8 | | 04'39" (+00'14") | 400 / 3202 |
9 | | 04'32" (+00'07") | 403 / 3605 |
10 | | 04'38" (+00'13") | 402 / 4007 |
11 | | 04'36" (+00'11") | 402 / 4410 |
12 | | 04'38" (+00'13") | 401 / 4811 |
13 | | 04'38" (+00'13") | 197 / 5008 |
14 | | 04'37" (+00'12") | 599 / 5607 |
15 | | 04'37" (+00'12") | 396 / 6004 |
16 | | 04'33" (+00'08") | 401 / 6406 |
17 | | 04'39" (+00'14") | 404 / 6810 |
18 | | 04'37" (+00'12") | 399 / 7210 |
19 | | 04'38" (+00'13") | 399 / 7609 |
20 | | 04'39" (+00'14") | 401 / 8010 |
21 | | 04'34" (+00'09") | 400 / 8411 |
22 | | 04'37" (+00'12") | 396 / 8807 |
23 | | 04'38" (+00'13") | 398 / 9205 |
24 | | 04'39" (+00'14") | 400 / 9606 |
25 | | 04'35" (+00'10") | 399 / 10005 |
26 | | 04'35" (+00'10") | 398 / 10404 |
27 | | 04'37" (+00'12") | 396 / 10801 |
28 | | 04'33" (+00'08") | 402 / 11203 |
29 | | 04'25" | 399 / 11603 |
30 | | 04'18" | 410 / 12013 |
新竹MIDA
12km Tempo, target pace 4:40(112s/400m)
1st 5km: 23:24
2nd 5km: 23:05
1~25圈:46:29
6~30圈:46:03
1st half: 28:00
2nd half: 27:30(negative split -30s)
背部和腰部的肌肉有點拉傷還沒好,覺得是上週long run最後拿著1L的水跑了7~8km回來有點傷到,今天是不會影響腳的動作,但就是沒那麼舒服,所以比上週稍慢,但也在目標內,也是finish strong所以算還可以。
田徑場reborn後,第一次回來跑,之前開始認真週期化訓練就是從這開始的,那時的tempo是132s,現在是112s,never stop the progress。 XDD