16.0 km | 01:17:30 | 04:50/km日期: 2015-01-08 21:03 - 地點: 交大田徑場 - 卡路里: 865 Cal - 溫度: 12°C - 濕度: 71%
Pace: 06'11" / 05'49" / 05'51" / 05'35" / 04'23" / 04'18" / 04'14" / 04'10" / 04'08" / 04'04" / 04'09" / 04'06" / 04'08" / 11'52" / 06'04" / 12'17" / 06'03" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'10" (+02'06") | 1000 / 1000 |
| 2 | | 05'40" (+01'36") | 1000 / 2000 |
| 3 | | 05'50" (+01'46") | 1000 / 3000 |
| 4 | | 04'23" (+00'19") | 1000 / 4000 |
| 5 | | 04'22" (+00'18") | 1000 / 5000 |
| 6 | | 04'18" (+00'14") | 1000 / 6000 |
| 7 | | 04'13" (+00'09") | 1000 / 7000 |
| 8 | | 04'10" (+00'06") | 1000 / 8000 |
| 9 | | 04'07" (+00'03") | 1000 / 9000 |
| 10 | | 04'04" | 1000 / 10000 |
| 11 | | 04'08" (+00'04") | 1000 / 11000 |
| 12 | | 04'06" (+00'02") | 1000 / 12000 |
| 13 | | 04'08" (+00'04") | 1000 / 13000 |
| 14 | | 05'46" (+01'42") | 1000 / 14000 |
| 15 | | 05'42" (+01'38") | 1000 / 15000 |
| 16 | | 06'10" (+02'06") | 1000 / 16000 |
| 17 | | 05'57" (+01'53") | 11 / 16011 |
這周開始調整菜單
有規劃的菜單應該會比餐餐tempo還有用
今天菜單是8~10K的配速跑
只是今天的風還真有點大 跑得很吃力
但還是破了手錶10K的PB來到42"04
1月累積里程 : 316.49 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'11" | 00:06'11" |
| 2 | 05'49" | 00:12'00" |
| 3 | 05'51" | 00:17'51" |
| 4 | 05'35" | 00:23'26" |
| 5 | 04'23" | 00:27'49" |
| 6 | 04'18" | 00:32'07" |
| 7 | 04'14" | 00:36'21" |
| 8 | 04'10" | 00:40'31" |
| 9 | 04'08" | 00:44'39" |
| 10 | 04'04" | 00:48'43" |
| 11 | 04'09" | 00:52'52" |
| 12 | 04'06" | 00:56'58" |
| 13 | 04'08" | 01:01'06" |
| 14 | 11'52" | 01:12'58" |
| 15 | 06'04" | 01:19'02" |
| 16 | 12'17" | 01:31'19" |
| 16.0 | 06'00" | 01:31'23" |
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