21.8 km | 02:28:34 | 06:49/km日期: 2022-09-08 06:53 - 卡路里: 1293 Cal - 溫度: 27°C - 濕度: 89%
Pace: 06'35" / 05'53" / 06'08" / 06'04" / 06'16" / 06'14" / 06'08" / 06'25" / 08'18" / 05'57" / 06'19" / 06'15" / 06'26" / 06'10" / 06'37" / 07'42" / 06'21" / 08'46" / 06'49" / 07'31" / 07'35" / 10'31" /
基本訓練
4點起床練長距離
出發前下雨
開車往亮的地方去就對了🤣
補給:跑前早餐+咖啡+2顆bacc
8km:補水+gu果膠(口感濃稠)
15km:補水+bacc
17km:補水麥克士果膠(口感較稀)
跑完後身體疲累感少很多,但19km後雖然還有力,但心理還是會有不想跑的感覺
意外發現好地方
9月累積里程 :
274.06 km Nike fly4 累積 :
1088.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'35" | 00:06'35" |
2 | 05'53" | 00:12'28" |
3 | 06'08" | 00:18'36" |
4 | 06'04" | 00:24'40" |
5 | 06'16" | 00:30'56" |
6 | 06'14" | 00:37'10" |
7 | 06'08" | 00:43'18" |
8 | 06'25" | 00:49'43" |
9 | 08'18" | 00:58'01" |
10 | 05'57" | 01:03'58" |
11 | 06'19" | 01:10'17" |
12 | 06'15" | 01:16'32" |
13 | 06'26" | 01:22'58" |
14 | 06'10" | 01:29'08" |
15 | 06'37" | 01:35'45" |
16 | 07'42" | 01:43'27" |
17 | 06'21" | 01:49'48" |
18 | 08'46" | 01:58'34" |
19 | 06'49" | 02:05'23" |
20 | 07'31" | 02:12'54" |
21 | 07'35" | 02:20'29" |
21.8 | 10'30" | 02:28'35" |