24.0 km | 02:19:04 | 05:47/km日期: 2015-09-06 06:21 - 地點: 凸 - 天氣: 20%的太陽+80%的樹蔭 - 卡路里: 1512 Cal - 溫度: 25°C - 濕度: 88%
Pace: 06'10" / 05'54" / 05'46" / 05'32" / 07'07" / 05'22" / 05'36" / 05'38" / 06'22" / 05'38" / 05'38" / 05'33" / 19'24" / 05'36" / 06'21" / 05'35" / 06'44" / 05'41" / 07'46" / 05'48" / 07'08" / 08'13" / 07'03" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'10" (+00'56") | 1000 / 1000 |
2 | | 05'53" (+00'39") | 1000 / 2000 |
3 | | 05'46" (+00'32") | 1000 / 3000 |
4 | | 05'32" (+00'18") | 1000 / 4000 |
5 | | 05'29" (+00'15") | 1000 / 5000 |
6 | | 05'22" (+00'08") | 1000 / 6000 |
7 | | 05'35" (+00'21") | 1000 / 7000 |
8 | | 05'38" (+00'24") | 1000 / 8000 |
9 | | 05'31" (+00'17") | 1000 / 9000 |
10 | | 05'37" (+00'23") | 1000 / 10000 |
11 | | 05'38" (+00'24") | 1000 / 11000 |
12 | | 05'33" (+00'19") | 1000 / 12000 |
13 | | 05'44" (+00'30") | 1000 / 13000 |
14 | | 05'35" (+00'21") | 1000 / 14000 |
15 | | 05'45" (+00'31") | 1000 / 15000 |
16 | | 05'36" (+00'22") | 1000 / 16000 |
17 | | 05'38" (+00'24") | 597 / 16597 |
18 | | 05'41" (+00'27") | 1000 / 17597 |
19 | | 06'26" (+01'12") | 1000 / 18597 |
20 | | 07'16" (+02'02") | 1000 / 19597 |
21 | | 05'30" (+00'16") | 1000 / 20597 |
22 | | 10'18" (+05'04") | 703 / 21300 |
23 | | 05'14" | 1000 / 22300 |
24 | | 08'42" (+03'28") | 889 / 23190 |
15th week/ JD's 26 weeks training plan
周累積跑量: 24/64K
Q2練習:
3km E + 10km M + 2km E + 8km M + 1km E (24km)
(今天跑13K後, 先回家吃早餐補給, 再跑下半段)
調換22K的Q1到周間, 今天先跑24K的Q2 ~
GPS每公里偷40~50公尺, M-pace跑起來粉喘, 就依據實際的速度來跑, 不管GPS的報速! 後來還走了好幾圈 @@
就先跑完里程就好, 天氣再涼一點, 應該就能用配速跑完了 @@
9月累積里程 :
281.29 km Saucony Kinvara 6 累積 :
2048.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'10" | 00:06'10" |
2 | 05'54" | 00:12'04" |
3 | 05'46" | 00:17'50" |
4 | 05'32" | 00:23'22" |
5 | 07'07" | 00:30'29" |
6 | 05'22" | 00:35'51" |
7 | 05'36" | 00:41'27" |
8 | 05'38" | 00:47'05" |
9 | 06'22" | 00:53'27" |
10 | 05'38" | 00:59'05" |
11 | 05'38" | 01:04'43" |
12 | 05'33" | 01:10'16" |
13 | 19'24" | 01:29'40" |
14 | 05'36" | 01:35'16" |
15 | 06'21" | 01:41'37" |
16 | 05'35" | 01:47'12" |
17 | 06'44" | 01:53'56" |
18 | 05'41" | 01:59'37" |
19 | 07'46" | 02:07'23" |
20 | 05'48" | 02:13'11" |
21 | 07'08" | 02:20'19" |
22 | 08'13" | 02:28'32" |
23 | 07'03" | 02:35'35" |
23.2 | 11'54" | 02:37'51" |