12.0 km | 01:01:21 | 05:06/km日期: 2014-01-18 15:54 - 卡路里: 681 Cal - 溫度: 21°C - 濕度: 53%
Pace: 02'58" / 03'35" / 03'57" / 05'32" / 03'49" / 03'22" / 02'42" / 03'28" / 02'47" / 02'24" / 04'44" / 04'50" / 04'45" / 04'49" / 04'50" / 04'56" / 04'56" / 05'01" / 05'05" / 05'02" / 05'02" / 04'56" / 262'13" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 01:35'30" (+30'40") | 400 / 400 |
2 | | 05'07" (+00'17") | 400 / 800 |
3 | | 04'50" | 400 / 1200 |
4 | | 05'05" (+00'15") | 400 / 1600 |
5 | | 04'50" | 400 / 2000 |
6 | | 05'00" (+00'10") | 400 / 2400 |
7 | | 05'10" (+00'20") | 400 / 2800 |
8 | | 05'00" (+00'10") | 400 / 3199 |
9 | | 04'50" | 400 / 3599 |
10 | | 05'10" (+00'20") | 400 / 3999 |
11 | | 04'52" (+00'02") | 400 / 4399 |
12 | | 05'15" (+00'25") | 400 / 4800 |
13 | | 05'07" (+00'17") | 400 / 5200 |
14 | | 05'07" (+00'17") | 400 / 5600 |
15 | | 05'10" (+00'20") | 400 / 6000 |
16 | | 05'20" (+00'30") | 400 / 6400 |
17 | | 05'07" (+00'17") | 400 / 6800 |
18 | | 05'10" (+00'20") | 400 / 7200 |
19 | | 05'12" (+00'22") | 400 / 7600 |
20 | | 04'55" (+00'05") | 400 / 8000 |
21 | | 05'12" (+00'22") | 400 / 8400 |
22 | | 05'17" (+00'27") | 400 / 8800 |
23 | | 05'15" (+00'25") | 400 / 9200 |
24 | | 05'10" (+00'20") | 400 / 9600 |
25 | | 05'15" (+00'25") | 400 / 10000 |
26 | | 05'17" (+00'27") | 400 / 10400 |
27 | | 04'57" (+00'07") | 400 / 10800 |
28 | | 05'05" (+00'15") | 400 / 11200 |
29 | | 05'00" (+00'10") | 400 / 11600 |
30 | | 05'00" (+00'10") | 400 / 12000 |
31 | | 03'57" | 25 / 12025 |
基本訓練
冷冷的冬天、讓自己暖暖一下,沒有很累身體一直告訴我還可以跑,但尾牙要開始了,跑個12k意思一下
1月累積里程 : 63.62 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 02'58" | 00:02'58" |
2 | 03'35" | 00:06'33" |
3 | 03'57" | 00:10'30" |
4 | 05'32" | 00:16'02" |
5 | 03'49" | 00:19'51" |
6 | 03'22" | 00:23'13" |
7 | 02'42" | 00:25'55" |
8 | 03'28" | 00:29'23" |
9 | 02'47" | 00:32'10" |
10 | 02'24" | 00:34'34" |
11 | 04'44" | 00:39'18" |
12 | 04'50" | 00:44'08" |
13 | 04'45" | 00:48'53" |
14 | 04'49" | 00:53'42" |
15 | 04'50" | 00:58'32" |
16 | 04'56" | 01:03'28" |
17 | 04'56" | 01:08'24" |
18 | 05'01" | 01:13'25" |
19 | 05'05" | 01:18'30" |
20 | 05'02" | 01:23'32" |
21 | 05'02" | 01:28'34" |
22 | 04'56" | 01:33'30" |
12.0 | 00'-23" | 01:37'26" |