8.0 km | 00:44:39 | 05:34/km日期: 2015-05-28 19:18 - 地點: 大勇國小 - 天氣: 悶熱 - 卡路里: 432 Cal - 溫度: 28°C - 濕度: 88%
Pace: 04'18" / 04'17" / 04'22" / 05'52" / 05'32" / 07'03" / 07'02" / 3358'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'15" (+01'39") | 413 / 413 |
2 | | 04'12" (+01'36") | 412 / 825 |
3 | | 04'14" (+01'38") | 410 / 1235 |
4 | | 04'20" (+01'44") | 406 / 1642 |
5 | | 04'18" (+01'42") | 407 / 2049 |
6 | | 04'23" (+01'47") | 408 / 2458 |
7 | | 04'23" (+01'47") | 404 / 2863 |
8 | | 04'30" (+01'54") | 404 / 3268 |
9 | | 06'18" (+03'42") | 403 / 3671 |
10 | | 06'10" (+03'34") | 408 / 4079 |
11 | | 05'35" (+02'59") | 1000 / 5079 |
12 | | 06'28" (+03'52") | 1000 / 6079 |
13 | | 12'22" (+09'46") | 133 / 6213 |
14 | | 02'49" (+00'13") | 101 / 6314 |
15 | | 06'54" (+04'18") | 170 / 6485 |
16 | | 02'39" (+00'03") | 104 / 6589 |
17 | | 10'00" (+07'24") | 153 / 6743 |
18 | | 02'53" (+00'17") | 102 / 6845 |
19 | | 09'35" (+06'59") | 176 / 7021 |
20 | | 02'38" (+00'02") | 98 / 7120 |
21 | | 09'41" (+07'05") | 185 / 7305 |
22 | | 02'36" | 111 / 7416 |
23 | | 11'30" (+08'54") | 170 / 7587 |
24 | | 02'49" (+00'13") | 107 / 7694 |
25 | | 05'57" (+03'21") | 308 / 8002 |
今天常是一下連兩天都帶有強度練習
預計配速跑8KM
熱身10分鐘後
接著跑完3KM配速跑
腳踝有點不適,雖然無痛但有異常就放棄停止跑下去
整體還算順 但怕再受傷
緩跑
接著跑 100M R100 x 6
5月累積里程 :
85.32 km adidas adizero adios boost 2m 累積 :
899.9 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'18" | 00:04'18" |
2 | 04'17" | 00:08'35" |
3 | 04'22" | 00:12'57" |
4 | 05'52" | 00:18'49" |
5 | 05'32" | 00:24'21" |
6 | 07'03" | 00:31'24" |
7 | 07'02" | 00:38'26" |
8.0 | 06'42" | 00:45'09" |