11.3 km | 01:06:17 | 05:52/km日期: 2015-10-29 05:03 - 地點: 三體 - 天氣: 陰 - 卡路里: 660 Cal - 溫度: 25°C - 濕度: 77%
Pace: 04'31" / 04'26" / 05'37" / 04'31" / 05'33" / 05'40" / 07'11" / 06'44" / 06'39" / 07'53" / 06'36" / 03'17" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'22" (+01'16") | 394 / 394 |
2 | | 04'30" (+01'24") | 399 / 793 |
3 | | 04'25" (+01'19") | 397 / 1191 |
4 | | 04'31" (+01'25") | 392 / 1583 |
5 | | 04'32" (+01'26") | 394 / 1977 |
6 | | 07'21" (+04'15") | 410 / 2387 |
7 | | 04'18" (+01'12") | 395 / 2783 |
8 | | 04'31" (+01'25") | 403 / 3187 |
9 | | 04'27" (+01'21") | 400 / 3587 |
10 | | 04'27" (+01'21") | 400 / 3988 |
11 | | 07'10" (+04'04") | 421 / 4409 |
12 | | 04'27" (+01'21") | 392 / 4802 |
13 | | 04'32" (+01'26") | 391 / 5194 |
14 | | 04'30" (+01'24") | 390 / 5585 |
15 | | 07'12" (+04'06") | 418 / 6004 |
16 | | 04'31" (+01'25") | 387 / 6391 |
17 | | 04'39" (+01'33") | 385 / 6776 |
18 | | 42'08" (+39'02") | 71 / 6848 |
19 | | 04'01" (+00'55") | 386 / 7234 |
20 | | 30'59" (+27'53") | 48 / 7283 |
21 | | 04'11" (+01'05") | 378 / 7661 |
22 | | 21'28" (+18'22") | 70 / 7732 |
23 | | 04'21" (+01'15") | 371 / 8103 |
24 | | 21'37" (+18'31") | 69 / 8173 |
25 | | 04'11" (+01'05") | 384 / 8558 |
26 | | 22'12" (+19'06") | 67 / 8626 |
27 | | 04'09" (+01'03") | 384 / 9010 |
28 | | 24'31" (+21'25") | 61 / 9072 |
29 | | 04'13" (+01'07") | 382 / 9455 |
30 | | 21'12" (+18'06") | 71 / 9526 |
31 | | 04'12" (+01'06") | 382 / 9909 |
32 | | 21'33" (+18'27") | 70 / 9979 |
33 | | 04'11" (+01'05") | 384 / 10363 |
34 | | 19'10" (+16'04") | 79 / 10443 |
35 | | 04'10" (+01'04") | 382 / 10826 |
36 | | 30'07" (+27'01") | 50 / 10876 |
37 | | 03'06" | 390 / 11266 |
38 | | 11'11" (+08'05") | 16 / 11283 |
今天三體的地很乾淨,赤足跑起來比之前還舒服
應該有掃過哦
一樣跑板一課表C、D組中間
第一課表
2000、1600、1200、800各一趟
106秒緩跑1圈180秒
目標配速106
103.107.105.106.107
102.109.107.106
104.106.105
105.107
間休3分鐘
第二課表400,10趟,96秒間休90秒
目標配速96
93.95.96.96.96.96.96.96.95.72
最後一圈拚了
10月累積里程 :
334.12 km Barefoot 累積 :
4006.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'31" | 00:04'31" |
2 | 04'26" | 00:08'57" |
3 | 05'37" | 00:14'34" |
4 | 04'31" | 00:19'05" |
5 | 05'33" | 00:24'38" |
6 | 05'40" | 00:30'18" |
7 | 07'11" | 00:37'29" |
8 | 06'44" | 00:44'13" |
9 | 06'39" | 00:50'52" |
10 | 07'53" | 00:58'45" |
11 | 06'36" | 01:05'21" |
11.3 | 03'17" | 01:06'17" |