30.0 km | 03:38:03 | 07:15/km日期: 2013-10-28 05:30 - 地點: 綜合體育場 - 卡路里: 1810 Cal - 溫度: 20°C - 濕度: 76%
Pace: 07'04" / 07'04" / 06'59" / 06'51" / 06'45" / 06'43" / 06'37" / 06'37" / 07'24" / 06'40" / 06'38" / 06'37" / 06'32" / 06'28" / 06'24" / 07'21" / 06'30" / 06'30" / 06'27" / 06'16" / 09'32" / 06'30" / 09'09" / 06'28" / 09'03" / 09'17" / 09'11" / 09'01" / 06'13" / 08'59" / 09'50" /
晨跑30K訓練
在里程來到27K時和杰帥聊了一下,又讓我有動力起跑
全程共跑了23.6K,緩走6.4K,繼續努力為年底全馬準備
10月累積里程 : 142.17 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'04" | 00:07'04" |
2 | 07'04" | 00:14'08" |
3 | 06'59" | 00:21'07" |
4 | 06'51" | 00:27'58" |
5 | 06'45" | 00:34'43" |
6 | 06'43" | 00:41'26" |
7 | 06'37" | 00:48'03" |
8 | 06'37" | 00:54'40" |
9 | 07'24" | 01:02'04" |
10 | 06'40" | 01:08'44" |
11 | 06'38" | 01:15'22" |
12 | 06'37" | 01:21'59" |
13 | 06'32" | 01:28'31" |
14 | 06'28" | 01:34'59" |
15 | 06'24" | 01:41'23" |
16 | 07'21" | 01:48'44" |
17 | 06'30" | 01:55'14" |
18 | 06'30" | 02:01'44" |
19 | 06'27" | 02:08'11" |
20 | 06'16" | 02:14'27" |
21 | 09'32" | 02:23'59" |
22 | 06'30" | 02:30'29" |
23 | 09'09" | 02:39'38" |
24 | 06'28" | 02:46'06" |
25 | 09'03" | 02:55'09" |
26 | 09'17" | 03:04'26" |
27 | 09'11" | 03:13'37" |
28 | 09'01" | 03:22'38" |
29 | 06'13" | 03:28'51" |
30 | 08'59" | 03:37'50" |
30.0 | 09'27" | 03:38'03" |