30.3 km | 03:17:56 | 06:31/km日期: 2013-05-05 06:08 - 總爬升: 352 m - 地點: 龍崎丫南訓練場 - 天氣: 無風不熱 - 卡路里: 2050 Cal - 溫度: 22°C - 濕度: 96%
Pace: 04'13" / 04'34" / 04'24" / 05'36" / 04'45" / 04'50" / 04'49" / 05'22" / 05'24" / 04'55" / 06'39" / 05'37" / 05'41" / 05'33" / 05'09" / 05'53" / 07'30" / 07'19" / 02'58" / 00'04" / 06'02" / 07'47" / 06'32" / 07'58" / 08'54" / 11'50" / 11'02" / 10'51" / 11'34" / 11'17" / 09'36" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'12" (+02'33") | 1011 / 1011 |
2 | | 04'33" (+02'54") | 1002 / 2013 |
3 | | 04'24" (+02'45") | 1000 / 3013 |
4 | | 05'34" (+03'55") | 1000 / 4014 |
5 | | 04'44" (+03'05") | 1021 / 5035 |
6 | | 04'51" (+03'12") | 1002 / 6038 |
7 | | 04'47" (+03'08") | 1007 / 7045 |
8 | | 05'25" (+03'46") | 1006 / 8052 |
9 | | 05'21" (+03'42") | 992 / 9044 |
10 | | 05'07" (+03'28") | 1015 / 10060 |
11 | | 06'35" (+04'56") | 1000 / 11061 |
12 | | 05'28" (+03'49") | 1003 / 12064 |
13 | | 05'44" (+04'05") | 1002 / 13067 |
14 | | 05'27" (+03'48") | 1004 / 14071 |
15 | | 05'53" (+04'14") | 1010 / 15082 |
16 | | 05'11" (+03'32") | 1007 / 16089 |
17 | | 07'29" (+05'50") | 1007 / 17096 |
18 | | 07'20" (+05'41") | 1010 / 18107 |
19 | | 01'39" | 2016 / 20123 |
20 | | 06'16" (+04'37") | 1020 / 21144 |
21 | | 07'29" (+05'50") | 997 / 22141 |
22 | | 06'25" (+04'46") | 1014 / 23156 |
23 | | 08'41" (+07'02") | 999 / 24156 |
24 | | 09'52" (+08'13") | 1009 / 25165 |
25 | | 11'03" (+09'24") | 1009 / 26174 |
26 | | 10'45" (+09'06") | 1005 / 27179 |
27 | | 10'51" (+09'12") | 1002 / 28182 |
28 | | 11'42" (+10'03") | 1005 / 29187 |
29 | | 11'13" (+09'34") | 1002 / 30190 |
17公里後狀況一堆,肚子餓右腳背骨頭痛脫鞋赤腳跑還是不行23公里後當起歩兵,完成本日設定30k訓練。
5月累積里程 : 201.90 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'13" | 00:04'13" |
2 | 04'34" | 00:08'47" |
3 | 04'24" | 00:13'11" |
4 | 05'36" | 00:18'47" |
5 | 04'45" | 00:23'32" |
6 | 04'50" | 00:28'22" |
7 | 04'49" | 00:33'11" |
8 | 05'22" | 00:38'33" |
9 | 05'24" | 00:43'57" |
10 | 04'55" | 00:48'52" |
11 | 06'39" | 00:55'31" |
12 | 05'37" | 01:01'08" |
13 | 05'41" | 01:06'49" |
14 | 05'33" | 01:12'22" |
15 | 05'09" | 01:17'31" |
16 | 05'53" | 01:23'24" |
17 | 07'30" | 01:30'54" |
18 | 07'19" | 01:38'13" |
19 | 02'58" | 01:41'11" |
20 | 00'04" | 01:41'15" |
21 | 06'02" | 01:47'17" |
22 | 07'47" | 01:55'04" |
23 | 06'32" | 02:01'36" |
24 | 07'58" | 02:09'34" |
25 | 08'54" | 02:18'28" |
26 | 11'50" | 02:30'18" |
27 | 11'02" | 02:41'20" |
28 | 10'51" | 02:52'11" |
29 | 11'34" | 03:03'45" |
30 | 11'17" | 03:15'02" |
30.3 | 09'35" | 03:17'56" |