6.4 km | 00:36:25 | 05:40/km日期: 2014-07-03 20:11 - 地點: 大同高中 - 天氣: 熱到往生 - 卡路里: 615 Cal - 溫度: 32°C - 濕度: 72%
Pace: 04'50" / 05'23" / 05'47" / 05'31" / 05'41" / 06'35" / 06'18" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'12" (+00'11") | 399 / 399 |
2 | | 06'30" (+02'29") | 199 / 599 |
3 | | 04'36" (+00'35") | 390 / 990 |
4 | | 06'20" (+02'19") | 205 / 1195 |
5 | | 04'28" (+00'27") | 398 / 1593 |
6 | | 07'12" (+03'11") | 184 / 1778 |
7 | | 04'38" (+00'37") | 398 / 2177 |
8 | | 07'37" (+03'36") | 168 / 2345 |
9 | | 04'33" (+00'32") | 405 / 2751 |
10 | | 10'07" (+06'06") | 134 / 2885 |
11 | | 04'04" (+00'03") | 314 / 3200 |
12 | | 07'59" (+03'58") | 171 / 3371 |
13 | | 04'52" (+00'51") | 262 / 3634 |
14 | | 11'39" (+07'38") | 38 / 3673 |
15 | | 04'20" (+00'19") | 299 / 3972 |
16 | | 11'08" (+07'07") | 88 / 4060 |
17 | | 04'01" | 306 / 4367 |
18 | | 09'35" (+05'34") | 105 / 4473 |
19 | | 04'05" (+00'04") | 301 / 4775 |
20 | | 10'11" (+06'10") | 99 / 4874 |
21 | | 04'26" (+00'25") | 198 / 5073 |
22 | | 11'12" (+07'11") | 114 / 5187 |
23 | | 04'01" | 206 / 5394 |
24 | | 09'33" (+05'32") | 134 / 5528 |
25 | | 04'25" (+00'24") | 203 / 5732 |
26 | | 09'42" (+05'41") | 132 / 5864 |
27 | | 04'22" (+00'21") | 194 / 6058 |
28 | | 09'27" (+05'26") | 137 / 6195 |
29 | | 04'18" (+00'17") | 204 / 6400 |
30 | | 11'50" (+07'49") | 16 / 6417 |
今天的課表有點消化不良....
課表:
400m 跑104s 緩跑200m 80s
300m 跑74s 緩跑100m 60s
200m 跑50s 緩跑200m 80s
也許是上周爬山的影響,在一開始的熱身跑就有感覺臀大肌在酸...
第一趟的400m間歇開始感覺臀大肌的無力,硬是撐完5趟...
接著的300m間歇*5中途一直想放個一兩趟,但也是硬吃完,中間一度跟不太上火車頭...
最後的200m間歇*5更是跑到左側腹部在痛...
看來真的如教練所講的,六日要好好休息,六月活動真的排太滿了...
7月累積里程 :
83.74 km Saucony 索康尼 KINVARA 4 (red) 累積 :
979.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'50" | 00:04'50" |
2 | 05'23" | 00:10'13" |
3 | 05'47" | 00:16'00" |
4 | 05'31" | 00:21'31" |
5 | 05'41" | 00:27'12" |
6 | 06'35" | 00:33'47" |
6.4 | 06'18" | 00:36'25" |