15.0 km | 01:21:00 | 05:24/km日期: 2015-09-22 18:59 - 地點: 基隆市立田徑場外圍 - 天氣: 晴 27.2℃ - 卡路里: 1026 Cal - 溫度: 28°C - 濕度: 83%
Pace: 05'00" / 05'05" / 05'18" / 05'20" / 05'10" / 05'07" / 05'12" / 05'11" / 05'12" / 05'16" / 05'12" / 05'23" / 05'09" / 05'05" / 05'19" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'58" (+00'15") | 652 / 652 |
2 | | 05'00" (+00'17") | 654 / 1307 |
3 | | 05'01" (+00'18") | 643 / 1950 |
4 | | 05'23" (+00'40") | 634 / 2585 |
5 | | 05'14" (+00'31") | 622 / 3207 |
6 | | 05'22" (+00'39") | 625 / 3833 |
7 | | 05'17" (+00'34") | 629 / 4462 |
8 | | 05'00" (+00'17") | 638 / 5100 |
9 | | 05'02" (+00'19") | 638 / 5739 |
10 | | 05'14" (+00'31") | 618 / 6357 |
11 | | 05'12" (+00'29") | 627 / 6985 |
12 | | 05'14" (+00'31") | 611 / 7596 |
13 | | 05'15" (+00'32") | 623 / 8220 |
14 | | 05'08" (+00'25") | 635 / 8855 |
15 | | 05'11" (+00'28") | 622 / 9477 |
16 | | 05'15" (+00'32") | 617 / 10095 |
17 | | 05'22" (+00'39") | 607 / 10703 |
18 | | 05'11" (+00'28") | 626 / 11329 |
19 | | 05'19" (+00'36") | 597 / 11927 |
20 | | 05'05" (+00'22") | 624 / 12552 |
21 | | 05'21" (+00'38") | 615 / 13168 |
22 | | 05'01" (+00'18") | 617 / 13785 |
23 | | 05'15" (+00'32") | 599 / 14385 |
24 | | 05'17" (+00'34") | 605 / 14990 |
25 | | 04'43" | 631 / 15621 |
靜態伸展5分鐘
1k熱身跑
15k配速跑(03:18/圏 = 5'30"/km)
GPS 15.65k, 實際上15k(基隆市立田徑場外圍 600m/圏 x 25 = 15k)
1k舒緩跑
慢走5分鐘
靜態伸展5分鐘
9月累積里程 :
245.68 km ASICS SKYSENSOR GLIDE 3 TJR334-0194 累積 :
340.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'00" | 00:05'00" |
2 | 05'05" | 00:10'05" |
3 | 05'18" | 00:15'23" |
4 | 05'20" | 00:20'43" |
5 | 05'10" | 00:25'53" |
6 | 05'07" | 00:31'00" |
7 | 05'12" | 00:36'12" |
8 | 05'11" | 00:41'23" |
9 | 05'12" | 00:46'35" |
10 | 05'16" | 00:51'51" |
11 | 05'12" | 00:57'03" |
12 | 05'23" | 01:02'26" |
13 | 05'09" | 01:07'35" |
14 | 05'05" | 01:12'40" |
15 | 05'19" | 01:17'59" |
15.6 | 04'44" | 01:21'03" |