12.0 km | 00:49:59 | 04:09/km日期: 2014-12-10 19:31 - 地點: 竹北體育場 - 天氣: 陰小雨 - 卡路里: 1021 Cal - 溫度: 18°C - 濕度: 98%
Pace: 04'11" / 04'07" / 04'08" / 04'12" / 04'07" / 04'05" / 04'08" / 04'08" / 04'09" / 04'13" / 04'10" / 03'56" / 34'43" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'01" (+00'21") | 397 / 397 |
2 | | 04'15" (+00'35") | 403 / 801 |
3 | | 04'09" (+00'29") | 397 / 1199 |
4 | | 04'06" (+00'26") | 414 / 1613 |
5 | | 04'09" (+00'29") | 401 / 2015 |
6 | | 04'08" (+00'28") | 398 / 2414 |
7 | | 04'07" (+00'27") | 407 / 2821 |
8 | | 04'10" (+00'30") | 407 / 3229 |
9 | | 04'14" (+00'34") | 400 / 3630 |
10 | | 04'12" (+00'32") | 403 / 4033 |
11 | | 04'09" (+00'29") | 400 / 4434 |
12 | | 04'05" (+00'25") | 398 / 4832 |
13 | | 04'04" (+00'24") | 413 / 5246 |
14 | | 04'06" (+00'26") | 389 / 5636 |
15 | | 04'04" (+00'24") | 413 / 6050 |
16 | | 04'12" (+00'32") | 396 / 6446 |
17 | | 04'01" (+00'21") | 414 / 6860 |
18 | | 04'06" (+00'26") | 398 / 7258 |
19 | | 04'08" (+00'28") | 401 / 7660 |
20 | | 04'10" (+00'30") | 403 / 8063 |
21 | | 04'08" (+00'28") | 397 / 8461 |
22 | | 04'10" (+00'30") | 415 / 8877 |
23 | | 04'09" (+00'29") | 400 / 9277 |
24 | | 04'13" (+00'33") | 394 / 9671 |
25 | | 04'11" (+00'31") | 404 / 10076 |
26 | | 04'10" (+00'30") | 406 / 10483 |
27 | | 04'09" (+00'29") | 405 / 10888 |
28 | | 04'08" (+00'28") | 399 / 11288 |
29 | | 03'59" (+00'19") | 408 / 11696 |
30 | | 03'40" | 395 / 12091 |
12km tempo run
P:100
今天錢總狀況不佳沒有帶跑
只好比預定課表放慢領跑
中間一小段放太輕鬆掉速
後段再加速調整過來
12月累積里程 : 317.11 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'11" | 00:04'11" |
2 | 04'07" | 00:08'18" |
3 | 04'08" | 00:12'26" |
4 | 04'12" | 00:16'38" |
5 | 04'07" | 00:20'45" |
6 | 04'05" | 00:24'50" |
7 | 04'08" | 00:28'58" |
8 | 04'08" | 00:33'06" |
9 | 04'09" | 00:37'15" |
10 | 04'13" | 00:41'28" |
11 | 04'10" | 00:45'38" |
12 | 03'56" | 00:49'34" |
12.0 | 34'43" | 00:49'59" |