42.2 km | 03:48:04 | 05:24/km日期: 2013-12-07 14:05 - 地點: 三民運動公園 - 天氣: 晴/風大 - 卡路里: 2125 Cal - 溫度: 21°C - 濕度: 71%
Pace: 05'21" / 05'07" / 05'07" / 05'10" / 04'49" / 04'48" / 04'48" / 04'58" / 05'06" / 05'07" / 05'19" / 05'26" / 05'23" / 05'24" / 05'18" / 05'09" / 05'11" / 05'13" / 05'17" / 05'20" / 05'24" / 05'26" / 05'34" / 05'42" / 05'29" / 05'17" / 05'18" / 05'25" / 05'38" / 05'20" / 05'47" / 05'54" / 05'45" / 05'50" / 05'56" / 05'43" / 05'36" / 05'48" / 05'52" / 06'04" / 05'32" / 05'40" / 03'15" /
LSD訓練~
今天帶著水瓶練跑，以心跳區間80%來配速(約每分鐘145下)想說練30K左右就應該不行了...後來過30K體力還可以，就乾脆跑個馬拉松吧^^
途中在25k有吃個巧克力補給一下，之後的路程水需求次數真的很大，都一小口一小口喝不敢一次喝太多...
這次的自主訓練里程紀錄也提高了!讚啦!下次就是挑戰超馬了!!!
12月累積里程 : 255.18 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'21" | 00:05'21" |
| 2 | 05'07" | 00:10'28" |
| 3 | 05'07" | 00:15'35" |
| 4 | 05'10" | 00:20'45" |
| 5 | 04'49" | 00:25'34" |
| 6 | 04'48" | 00:30'22" |
| 7 | 04'48" | 00:35'10" |
| 8 | 04'58" | 00:40'08" |
| 9 | 05'06" | 00:45'14" |
| 10 | 05'07" | 00:50'21" |
| 11 | 05'19" | 00:55'40" |
| 12 | 05'26" | 01:01'06" |
| 13 | 05'23" | 01:06'29" |
| 14 | 05'24" | 01:11'53" |
| 15 | 05'18" | 01:17'11" |
| 16 | 05'09" | 01:22'20" |
| 17 | 05'11" | 01:27'31" |
| 18 | 05'13" | 01:32'44" |
| 19 | 05'17" | 01:38'01" |
| 20 | 05'20" | 01:43'21" |
| 21 | 05'24" | 01:48'45" |
| 22 | 05'26" | 01:54'11" |
| 23 | 05'34" | 01:59'45" |
| 24 | 05'42" | 02:05'27" |
| 25 | 05'29" | 02:10'56" |
| 26 | 05'17" | 02:16'13" |
| 27 | 05'18" | 02:21'31" |
| 28 | 05'25" | 02:26'56" |
| 29 | 05'38" | 02:32'34" |
| 30 | 05'20" | 02:37'54" |
| 31 | 05'47" | 02:43'41" |
| 32 | 05'54" | 02:49'35" |
| 33 | 05'45" | 02:55'20" |
| 34 | 05'50" | 03:01'10" |
| 35 | 05'56" | 03:07'06" |
| 36 | 05'43" | 03:12'49" |
| 37 | 05'36" | 03:18'25" |
| 38 | 05'48" | 03:24'13" |
| 39 | 05'52" | 03:30'05" |
| 40 | 06'04" | 03:36'09" |
| 41 | 05'32" | 03:41'41" |
| 42 | 05'40" | 03:47'21" |
| 42.1 | 04'51" | 03:48'04" |
留言 
