vabbin 2014/04/19 訓練日誌

vabbin --
ID 20595

34 位追隨者

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vabbin

31.5 km | 02:34:28 | 04:54/km

日期: 2014-04-19 08:59 - 地點: 奥森 - 天氣: 阴有零星小雨，空气良，阵风2到3级，气温16到18度。 - 卡路里: 1897 Cal

Pace: 04'30" / 04'51" / 04'49" / 04'51" / 04'40" / 05'00" / 04'49" / 04'51" / 04'50" / 04'50" / 04'59" / 04'51" / 04'50" / 04'50" / 04'50" / 04'50" / 04'49" / 04'50" / 05'00" / 04'41" / 05'00" / 04'50" / 04'50" / 04'59" / 04'51" / 05'00" / 05'00" / 04'59" / 05'00" / 05'10" / 05'11" / 06'48" /

原计划35K，但是25K之后左脚底筋膜疼痛加剧，只能作罢！

4月累積里程 : 207.35 km

Nike Free5 累積 : 1339.6 km

Nike+ 上傳 | 10 years ago

张志轩, NorthFish 和其他 3 人說推

留言

NorthFish 对付这个问题，有没有比较有效的处置方法？

2014-04-21 22:10 ·

vabbin 先停下，休息一两天，然后练单腿提踵，踩半个台阶的那种。然后拉伸跟腱，还有双膝跪在地上，脚尖支地，调整重心拉伸脚踝正面和脚板底

2014-04-22 14:14 ·

里程 (km)	配速 (/km)	時間 (累計時間)
1	04'30"	00:04'30"
2	04'51"	00:09'21"
3	04'49"	00:14'10"
4	04'51"	00:19'01"
5	04'40"	00:23'41"
6	05'00"	00:28'41"
7	04'49"	00:33'30"
8	04'51"	00:38'21"
9	04'50"	00:43'11"
10	04'50"	00:48'01"
11	04'59"	00:53'00"
12	04'51"	00:57'51"
13	04'50"	01:02'41"
14	04'50"	01:07'31"
15	04'50"	01:12'21"
16	04'50"	01:17'11"
17	04'49"	01:22'00"
18	04'50"	01:26'50"
19	05'00"	01:31'50"
20	04'41"	01:36'31"
21	05'00"	01:41'31"
22	04'50"	01:46'21"
23	04'50"	01:51'11"
24	04'59"	01:56'10"
25	04'51"	02:01'01"
26	05'00"	02:06'01"
27	05'00"	02:11'01"
28	04'59"	02:16'00"
29	05'00"	02:21'00"
30	05'10"	02:26'10"
31	05'11"	02:31'21"
31.6	05'28"	02:34'28"