16.4 km | 01:13:00 | 04:26/km日期: 2016-01-02 06:37 - 總爬升: 144 m - 地點: 成大自強校區 - 卡路里: 886 Cal - 溫度: 18°C - 濕度: 92%
Pace: 04'26" / 04'38" / 04'37" / 04'29" / 04'32" / 04'34" / 04'24" / 04'29" / 04'27" / 04'28" / 04'27" / 04'27" / 04'20" / 04'30" / 04'18" / 04'19" / 03'56" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'27" (+00'04") | 1196 / 1196 |
| 2 | | 04'36" (+00'13") | 1170 / 2366 |
| 3 | | 04'32" (+00'09") | 1176 / 3543 |
| 4 | | 04'32" (+00'09") | 1172 / 4715 |
| 5 | | 04'30" (+00'07") | 1169 / 5885 |
| 6 | | 04'29" (+00'06") | 1168 / 7053 |
| 7 | | 04'28" (+00'05") | 1167 / 8221 |
| 8 | | 04'25" (+00'02") | 1169 / 9391 |
| 9 | | 04'27" (+00'04") | 1158 / 10549 |
| 10 | | 04'23" | 1165 / 11715 |
| 11 | | 04'25" (+00'02") | 1176 / 12891 |
| 12 | | 04'25" (+00'02") | 1167 / 14058 |
| 13 | | 04'23" | 1172 / 15231 |
| 14 | | 04'08" | 1174 / 16406 |
今日課表是13圈大自強M+~T-
前面有些保守所以配的比較慢
然後慢慢加速度到一圈5:10
最後再多跑1圈到14圈完成今日課表
下禮拜應該可以調整一下跑力了
1月累積里程 : 256.89 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 04'26" | 00:04'26" |
| 2 | 04'38" | 00:09'04" |
| 3 | 04'37" | 00:13'41" |
| 4 | 04'29" | 00:18'10" |
| 5 | 04'32" | 00:22'42" |
| 6 | 04'34" | 00:27'16" |
| 7 | 04'24" | 00:31'40" |
| 8 | 04'29" | 00:36'09" |
| 9 | 04'27" | 00:40'36" |
| 10 | 04'28" | 00:45'04" |
| 11 | 04'27" | 00:49'31" |
| 12 | 04'27" | 00:53'58" |
| 13 | 04'20" | 00:58'18" |
| 14 | 04'30" | 01:02'48" |
| 15 | 04'18" | 01:07'06" |
| 16 | 04'19" | 01:11'25" |
| 16.4 | 03'56" | 01:13'01" |
展開計圈分析
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