9.5 km | 00:55:14 | 05:48/km日期: 2016-06-09 08:13 - 地點: 竹東河濱公園 - 天氣: 晴時多雲稍熱 - 卡路里: 451 Cal - 總步數: 5930 - 平均步頻: 107 - 平均步幅: 160 cm - 溫度: 28°C - 濕度: 78%
Pace: 05'25" / 05'00" / 04'49" / 07'23" / 05'25" / 06'22" / 06'19" / 05'14" / 05'23" / 07'38" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'24" (+02'36") | 1000 / 1000 | 173 / 106 |
| 2 | | 05'00" (+02'12") | 1013 / 2014 | 177 / 112 |
| 3 | | 04'45" (+01'57") | 1007 / 3022 | 179 / 117 |
| 4 | | 10'40" (+07'52") | 79 / 3101 | 70 / 132 |
| 5 | | 03'03" (+00'15") | 97 / 3199 | 193 / 168 |
| 6 | | 13'44" (+10'56") | 36 / 3235 | 44 / 165 |
| 7 | | 02'55" (+00'07") | 96 / 3332 | 197 / 172 |
| 8 | | 13'05" (+10'17") | 38 / 3370 | 28 / 272 |
| 9 | | 02'52" (+00'04") | 98 / 3469 | 197 / 175 |
| 10 | | 13'26" (+10'38") | 37 / 3506 | 32 / 232 |
| 11 | | 02'59" (+00'11") | 94 / 3601 | 197 / 169 |
| 12 | | 23'26" (+20'38") | 163 / 3764 | 10 / 389 |
| 13 | | 03'07" (+00'19") | 303 / 4068 | 193 / 165 |
| 14 | | 34'54" (+32'06") | 38 / 4106 | 21 / 136 |
| 15 | | 02'57" (+00'09") | 315 / 4422 | 192 / 175 |
| 16 | | 38'18" (+35'30") | 34 / 4457 | 13 / 193 |
| 17 | | 02'50" (+00'02") | 316 / 4773 | 193 / 182 |
| 18 | | 24'14" (+21'26") | 55 / 4828 | 12 / 343 |
| 19 | | 02'56" (+00'08") | 312 / 5141 | 194 / 175 |
| 20 | | 18'46" (+15'58") | 71 / 5212 | 18 / 295 |
| 21 | | 02'57" (+00'09") | 303 / 5516 | 193 / 174 |
| 22 | | 20'25" (+17'37") | 65 / 5581 | 12 / 408 |
| 23 | | 03'01" (+00'13") | 309 / 5890 | 192 / 171 |
| 24 | | 15'07" (+12'19") | 88 / 5978 | 7 / 881 |
| 25 | | 02'55" (+00'07") | 302 / 6281 | 194 / 175 |
| 26 | | 20'15" (+17'27") | 65 / 6346 | 13 / 365 |
| 27 | | 02'54" (+00'06") | 314 / 6661 | 194 / 176 |
| 28 | | 17'58" (+15'10") | 74 / 6735 | 12 / 463 |
| 29 | | 02'50" (+00'02") | 304 / 7040 | 196 / 179 |
| 30 | | 14'15" (+11'27") | 93 / 7133 | 16 / 425 |
| 31 | | 02'48" | 309 / 7443 | 200 / 177 |
| 32 | | 14'15" (+11'27") | 70 / 7513 | 10 / 701 |
| 33 | | 05'23" (+02'35") | 1002 / 8515 | 0 / 0 |
| 34 | | 05'04" (+02'16") | 1005 / 9521 | 176 / 111 |
1.熱身慢跑約3Km15'17,約100m漸速跑4趟後~進入主要課表訓練!!💃
2.約300m反覆跑10趟,趟間原地休80秒,單趟微下坡,雙趟則微上坡:
57/56/54/55/54/56/53/55/52/52🏃
3.緩和慢跑約2Km10'33返家收工!!🙋
6月累積里程 : 749.21 km
MW Watch 上傳 | 8 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'25" | 00:05'25" |
| 2 | 05'00" | 00:10'25" |
| 3 | 04'49" | 00:15'14" |
| 4 | 07'23" | 00:22'37" |
| 5 | 05'25" | 00:28'02" |
| 6 | 06'22" | 00:34'24" |
| 7 | 06'19" | 00:40'43" |
| 8 | 05'14" | 00:45'57" |
| 9 | 05'23" | 00:51'20" |
| 9.5 | 07'40" | 00:55'14" |
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