15.7 km | 01:20:12 | 05:06/km日期: 2015-01-19 19:46 - 卡路里: 947 Cal - 溫度: 14°C - 濕度: 72%
Pace: 05'58" / 05'49" / 04'55" / 04'49" / 04'46" / 04'44" / 04'43" / 04'38" / 04'43" / 04'35" / 04'35" / 04'34" / 04'57" / 05'16" / 05'40" / 07'49" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'57" (+01'25") | 1000 / 1000 |
| 2 | | 05'49" (+01'17") | 1000 / 2000 |
| 3 | | 04'55" (+00'23") | 1000 / 3000 |
| 4 | | 04'49" (+00'17") | 1000 / 4000 |
| 5 | | 04'45" (+00'13") | 1000 / 5000 |
| 6 | | 04'43" (+00'11") | 1000 / 6000 |
| 7 | | 04'43" (+00'11") | 1000 / 7000 |
| 8 | | 04'37" (+00'05") | 1000 / 8000 |
| 9 | | 04'43" (+00'11") | 1000 / 9000 |
| 10 | | 04'35" (+00'03") | 1000 / 10000 |
| 11 | | 04'34" (+00'02") | 1000 / 11000 |
| 12 | | 04'32" | 1000 / 12000 |
| 13 | | 04'57" (+00'25") | 1000 / 13000 |
| 14 | | 05'16" (+00'44") | 1000 / 14000 |
| 15 | | 05'40" (+01'08") | 1000 / 15000 |
| 16 | | 07'44" (+03'12") | 711 / 15711 |
2K熱身跑
50分鐘節奏跑 配4分50
20分鐘收操跑
開始強度的時候，歩頻一直快不起來，
感覺跑進5分速就很勉強....
跑了3-4K之後，呼吸歩頻才慢慢穩定
每K先用比目標配速快5秒衝400M
再用600M去調整配速會比較容易進入狀況。
今天的錶好像比較歡樂XD
1月累積里程 : 192.46 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'58" | 00:05'58" |
| 2 | 05'49" | 00:11'47" |
| 3 | 04'55" | 00:16'42" |
| 4 | 04'49" | 00:21'31" |
| 5 | 04'46" | 00:26'17" |
| 6 | 04'44" | 00:31'01" |
| 7 | 04'43" | 00:35'44" |
| 8 | 04'38" | 00:40'22" |
| 9 | 04'43" | 00:45'05" |
| 10 | 04'35" | 00:49'40" |
| 11 | 04'35" | 00:54'15" |
| 12 | 04'34" | 00:58'49" |
| 13 | 04'57" | 01:03'46" |
| 14 | 05'16" | 01:09'02" |
| 15 | 05'40" | 01:14'42" |
| 15.7 | 07'49" | 01:20'16" |
展開計圈分析
留言 
