12.0 km | 01:02:35 | 05:12/km日期: 2015-09-10 20:23 - 地點: 基隆市立田徑場 - 天氣: 26.2-25.7℃ - 卡路里: 821 Cal - 溫度: 25°C - 濕度: 69%
Pace: 05'27" / 05'30" / 05'29" / 05'19" / 05'20" / 05'17" / 05'11" / 05'09" / 05'09" / 04'58" / 04'58" / 04'44" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'27" (+00'44") | 1000 / 1000 |
2 | | 05'29" (+00'46") | 1000 / 2000 |
3 | | 05'29" (+00'46") | 1000 / 3000 |
4 | | 05'18" (+00'35") | 1000 / 4000 |
5 | | 05'19" (+00'36") | 1000 / 5000 |
6 | | 05'17" (+00'34") | 1000 / 6000 |
7 | | 05'10" (+00'27") | 1000 / 7000 |
8 | | 05'09" (+00'26") | 1000 / 8000 |
9 | | 05'08" (+00'25") | 1000 / 9000 |
10 | | 04'58" (+00'15") | 1000 / 10000 |
11 | | 04'58" (+00'15") | 1000 / 11000 |
12 | | 04'43" | 1000 / 12000 |
12k Build up running(每3公里漸速加10秒)
1-3rd k 配速跑(5'30"/km)
4-6th k 配速跑(5'20"/km)
7-9th k 配速跑(5'10"/km)
10-12th k 配速跑(5'00"/km)
1k舒緩跑(Green down & Recover running)
慢走5分鐘
靜態伸展5分鐘
9月累積里程 :
245.68 km ASICS TARTHER JAPAN v-A TJR075-0190 累積 :
860.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'27" | 00:05'27" |
2 | 05'30" | 00:10'57" |
3 | 05'29" | 00:16'26" |
4 | 05'19" | 00:21'45" |
5 | 05'20" | 00:27'05" |
6 | 05'17" | 00:32'22" |
7 | 05'11" | 00:37'33" |
8 | 05'09" | 00:42'42" |
9 | 05'09" | 00:47'51" |
10 | 04'58" | 00:52'49" |
11 | 04'58" | 00:57'47" |
12 | 04'44" | 01:02'31" |
12.0 | 04'57" | 01:02'38" |