『Allen』 2015/10/13 訓練日誌

『Allen』台北市
ID 929

98 位追隨者

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『Allen』

25.1 km | 02:59:30 | 07:09/km

日期: 2015-10-13 14:36 - 地點: 陽明高中 - 天氣: 晴 - 卡路里: 1333 Cal - 溫度: 25°C - 濕度: 54%

Pace: 06'02" / 23'14" / 04'08" / 11'30" / 04'10" / 11'29" / 04'04" / 08'54" / 05'41" / 04'02" / 11'31" / 04'01" / 11'02" / 03'59" / 11'11" / 03'55" / 09'23" / 05'17" / 03'58" / 10'50" / 03'50" / 10'49" / 03'53" / 16'11" / 08'13" / 06'00" /

計圈

時間 (累計時間)

配速 (差異)

里程 / 累積 (m)

06'02"

(06'02")

06'02" (+02'16")

1000 / 1000

01'02"

(07'05")

05'30" (+01'44")

189 / 1189

01'42"

(08'47")

04'21" (+00'35")

392 / 1581

01'40"

(10'27")

04'08" (+00'22")

402 / 1984

01'39"

(12'07")

04'08" (+00'22")

400 / 2385

展開計圈分析

01'39"

(13'47")

04'11" (+00'25")

396 / 2781

01'40"

(15'28")

04'09" (+00'23")

404 / 3186

01'40"

(17'08")

18'31" (+14'45")

90 / 3276

01'39"

(18'48")

01:19'25" (+15'39")

20 / 3297

01'39"

(20'27")

01:31'15" (+27'29")

18 / 3315

01'38"

(22'05")

30'47" (+27'01")

53 / 3369

01'37"

(23'42")

01:16'29" (+12'43")

21 / 3390

01'39"

(25'22")

04'02" (+00'16")

410 / 3800

01'40"

(27'02")

04'06" (+00'20")

406 / 4207

01'39"

(28'42")

04'06" (+00'20")

404 / 4611

01'39"

(30'22")

04'10" (+00'24")

399 / 5011

01'40"

(32'02")

04'07" (+00'21")

406 / 5417

01'39"

(33'41")

20'02" (+16'16")

82 / 5500

01'38"

(35'20")

28'00" (+24'14")

58 / 5559

01'39"

(37'00")

45'12" (+41'26")

36 / 5595

01'38"

(38'38")

01:34'57" (+31'11")

17 / 5613

01'38"

(40'16")

01:17'43" (+13'57")

21 / 5634

01'40"

(41'57")

04'05" (+00'19")

407 / 6042

01'40"

(43'37")

04'07" (+00'21")

405 / 6447

01'38"

(45'16")

04'05" (+00'19")

402 / 6849

01'39"

(46'55")

04'04" (+00'18")

407 / 7257

01'40"

(48'35")

04'08" (+00'22")

403 / 7661

01'38"

(50'14")

14'33" (+10'47")

113 / 7774

01'38"

(51'53")

41'44" (+37'58")

39 / 7813

01'37"

(53'30")

10'10" (+06'24")

159 / 7973

01'36"

(55'07")

27'50" (+24'04")

57 / 8030

01'36"

(56'43")

26'35" (+22'49")

60 / 8091

01'38"

(58'22")

04'05" (+00'19")

401 / 8493

01'39"

(01:00'01")

04'07" (+00'21")

399 / 8892

01'37"

(01:01'38")

04'01" (+00'15")

401 / 9294

01'37"

(01:03'15")

04'02" (+00'16")

401 / 9695

01'36"

(01:04'52")

04'00" (+00'14")

403 / 10099

01'36"

(01:06'29")

17'02" (+13'16")

94 / 10194

01'37"

(01:08'07")

02:13'37" (+09'51")

12 / 10206

01'36"

(01:09'44")

01:12'38" (+08'52")

22 / 10228

01'37"

(01:11'21")

03:12'08" (+08'22")

8 / 10237

01'37"

(01:12'58")

35'36" (+31'50")

45 / 10282

01'38"

(01:14'37")

04'10" (+00'24")

394 / 10677

01'37"

(01:16'15")

04'04" (+00'18")

399 / 11076

01'37"

(01:17'52")

04'05" (+00'19")

399 / 11476

01'38"

(01:19'30")

04'06" (+00'20")

397 / 11873

01'38"

(01:21'09")

04'07" (+00'21")

395 / 12269

01'38"

(01:22'47")

14'44" (+10'58")

111 / 12381

01'36"

(01:24'24")

01:30'44" (+26'58")

17 / 12399

01'36"

(01:26'00")

40'05" (+36'19")

40 / 12439

01'37"

(01:27'38")

45'03" (+41'17")

36 / 12475

01'35"

(01:29'14")

20'32" (+16'46")

77 / 12552

01'34"

(01:30'48")

03'59" (+00'13")

394 / 12947

01'36"

(01:32'25")

04'01" (+00'15")

399 / 13347

01'34"

(01:33'59")

03'56" (+00'10")

400 / 13748

01'36"

(01:35'36")

04'02" (+00'16")

396 / 14144

01'36"

(01:37'12")

04'00" (+00'14")

398 / 14543

03'10"

(01:40'22")

22'53" (+19'07")

138 / 14682

01'34"

(01:41'57")

01:12'08" (+08'22")

21 / 14704

01'34"

(01:43'31")

01:31'31" (+27'45")

17 / 14721

01'36"

(01:45'07")

01:28'23" (+24'37")

18 / 14739

01'36"

(01:46'44")

04'05" (+00'19")

394 / 15133

01'34"

(01:48'19")

03'57" (+00'11")

399 / 15532

01'34"

(01:49'53")

03'53" (+00'07")

403 / 15936

01'35"

(01:51'29")

04'02" (+00'16")

393 / 16330

01'36"

(01:53'05")

04'00" (+00'14")

399 / 16729

01'34"

(01:54'40")

15'38" (+11'52")

101 / 16830

01'34"

(01:56'15")

31'20" (+27'34")

50 / 16881

01'33"

(01:57'48")

46'47" (+43'01")

33 / 16914

01'36"

(01:59'24")

21'00" (+17'14")

76 / 16991

01'34"

(02:00'59")

28'01" (+24'15")

55 / 17046

01'36"

(02:02'35")

04'02" (+00'16")

396 / 17443

01'36"

(02:04'11")

03'58" (+00'12")

404 / 17848

01'36"

(02:05'48")

03'56" (+00'10")

405 / 18254

01'36"

(02:07'24")

04'01" (+00'15")

398 / 18652

01'35"

(02:09'00")

03'56" (+00'10")

405 / 19057

01'34"

(02:10'34")

16'19" (+12'33")

95 / 19153

01'32"

(02:12'07")

35'22" (+31'36")

43 / 19197

01'33"

(02:13'40")

43'53" (+40'07")

35 / 19232

01'33"

(02:15'13")

52'22" (+48'36")

29 / 19262

01'31"

(02:16'45")

01:39'49" (+36'03")

15 / 19277

01'34"

(02:18'19")

04'00" (+00'14")

392 / 19670

01'34"

(02:19'53")

03'52" (+00'06")

403 / 20074

01'32"

(02:21'26")

03'50" (+00'04")

402 / 20476

01'33"

(02:23'00")

03'54" (+00'08")

401 / 20877

01'33"

(02:24'34")

03'52" (+00'06")

404 / 21282

01'31"

(02:26'06")

23'10" (+19'24")

66 / 21348

01'33"

(02:27'39")

34'41" (+30'55")

44 / 21393

01'32"

(02:29'12")

28'24" (+24'38")

54 / 21447

01'30"

(02:30'43")

01:27'38" (+23'52")

17 / 21464

01'31"

(02:32'14")

02:08'09" (+04'23")

11 / 21476

01'33"

(02:33'48")

03'56" (+00'10")

395 / 21871

01'33"

(02:35'21")

03'46"

411 / 22283

01'32"

(02:36'53")

03'48" (+00'02")

402 / 22686

01'33"

(02:38'26")

03'48" (+00'02")

407 / 23093

01'34"

(02:40'00")

03'52" (+00'06")

405 / 23498

01'31"

(02:41'32")

16'25" (+12'39")

93 / 23592

01'32"

(02:43'05")

30'11" (+26'25")

51 / 23643

01'33"

(02:44'38")

56'23" (+52'37")

27 / 23670

100

01'31"

(02:46'09")

30'25" (+26'39")

49 / 23720

101

01'22"

(02:47'31")

01:33'19" (+29'33")

14 / 23735

102

09'19"

(02:56'51")

09'19" (+05'33")

1000 / 24735

103

02'38"

(02:59'30")

07'19" (+03'33")

361 / 25096

10/13 課題 " 3圈暖跑+動態熱身+2000m*10趟, 間休1:1+3圈緩跑+伸展放鬆 " 下午還滿炎熱的，還好有風稍微舒服點，今天以跑5休5的概念，以4個階段進行，分別為100s, 98s, 96s, 94s，另外在充當領跑員，完跑後整體上都算OK，只有腳走起來微微不舒服感，謝謝大家，繼續努力

2000m*10趟：
100s*3
102, 100, 99, 99, 101, ( 8'21" )
99, 100, 99, 100, 100, ( 8'18" )
100, 100, 98, 99, 100, ( 8'17" )

98s*2
98, 99, 97, 97, 97, ( 8'08" )
98, 97, 97, 98, 98, ( 8'08" )

96s*3
94, 96, 94, 96, 96, ( 7'56" )
96, 94, 94, 95, 96, ( 7'55" )
96, 96, 96, 96, 96, ( 8'00" )

94s*2
94, 94, 92, 94, 93, ( 7'47" )
93, 93, 92, 93, 94, ( 7'45" )

10月累積里程 : 412.41 km

MIZUNO WAVE SPACER DYNA 2 累積 : 748.1 km

TCX 上傳 | 9 years ago

ＨＪ, terresa 和其他 3 人說推

留言

里程 (km)	配速 (/km)	時間 (累計時間)
1	06'02"	00:06'02"
2	23'14"	00:29'16"
3	04'08"	00:33'24"
4	11'30"	00:44'54"
5	04'10"	00:49'04"
6	11'29"	01:00'33"
7	04'04"	01:04'37"
8	08'54"	01:13'31"
9	05'41"	01:19'12"
10	04'02"	01:23'14"
11	11'31"	01:34'45"
12	04'01"	01:38'46"
13	11'02"	01:49'48"
14	03'59"	01:53'47"
15	11'11"	02:04'58"
16	03'55"	02:08'53"
17	09'23"	02:18'16"
18	05'17"	02:23'33"
19	03'58"	02:27'31"
20	10'50"	02:38'21"
21	03'50"	02:42'11"
22	10'49"	02:53'00"
23	03'53"	02:56'53"
24	16'11"	03:13'04"
25	08'13"	03:21'17"
25.1	06'11"	03:21'53"