19.4 km | 01:22:35 | 04:15/km日期: 2012-10-18 16:44 - 總爬升: 150 m - 地點: 楓港-四重溪 - 天氣: 陰-落山風大 - 卡路里: 1361 Cal
Pace: 04'09" / 04'07" / 04'08" / 04'03" / 04'14" / 04'10" / 04'04" / 04'12" / 04'09" / 04'10" / 04'10" / 04'13" / 04'07" / 04'15" / 04'24" / 04'51" / 04'31" / 04'40" / 04'19" / 04'11" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'07" | 5046 / 5046 |
2 | | 04'09" (+00'02") | 5039 / 10086 |
3 | | 04'15" (+00'08") | 5031 / 15118 |
今天在跑步姿勢上有明顯的進步,較能保持在要求的時限內(4:20),最後15㎞開始前四重溪路段,落山風增強,完全逆風,真吃力。
10月累積里程 : 139.81 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'09" | 00:04'09" |
2 | 04'07" | 00:08'16" |
3 | 04'08" | 00:12'24" |
4 | 04'03" | 00:16'27" |
5 | 04'14" | 00:20'41" |
6 | 04'10" | 00:24'51" |
7 | 04'04" | 00:28'55" |
8 | 04'12" | 00:33'07" |
9 | 04'09" | 00:37'16" |
10 | 04'10" | 00:41'26" |
11 | 04'10" | 00:45'36" |
12 | 04'13" | 00:49'49" |
13 | 04'07" | 00:53'56" |
14 | 04'15" | 00:58'11" |
15 | 04'24" | 01:02'35" |
16 | 04'51" | 01:07'26" |
17 | 04'31" | 01:11'57" |
18 | 04'40" | 01:16'37" |
19 | 04'19" | 01:20'56" |
19.4 | 04'11" | 01:22'35" |