10.0 km | 00:42:14 | 04:13/km日期: 2014-11-13 23:04 - 地點: 新莊甜甜圈 - 卡路里: 644 Cal - 溫度: 18°C - 濕度: 75%
Pace: 03'56" / 04'16" / 04'08" / 04'08" / 04'08" / 04'04" / 04'08" / 04'04" / 04'08" / 03'56" / 00'00" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 04'06" (+00'15") | 459 / 459 |
| 2 | | 04'11" (+00'20") | 453 / 912 |
| 3 | | 04'03" (+00'12") | 476 / 1388 |
| 4 | | 04'15" (+00'24") | 473 / 1860 |
| 5 | | 04'24" (+00'33") | 450 / 2311 |
| 6 | | 04'03" (+00'12") | 473 / 2784 |
| 7 | | 04'00" (+00'09") | 474 / 3258 |
| 8 | | 04'06" (+00'15") | 459 / 3717 |
| 9 | | 04'06" (+00'15") | 467 / 4184 |
| 10 | | 04'19" (+00'28") | 444 / 4628 |
| 11 | | 04'02" (+00'11") | 466 / 5094 |
| 12 | | 04'10" (+00'19") | 456 / 5550 |
| 13 | | 04'03" (+00'12") | 473 / 6023 |
| 14 | | 04'11" (+00'20") | 454 / 6477 |
| 15 | | 04'04" (+00'13") | 466 / 6943 |
| 16 | | 04'10" (+00'19") | 452 / 7395 |
| 17 | | 04'04" (+00'13") | 474 / 7869 |
| 18 | | 04'13" (+00'22") | 457 / 8326 |
| 19 | | 04'04" (+00'13") | 470 / 8796 |
| 20 | | 04'01" (+00'10") | 464 / 9260 |
| 21 | | 03'56" (+00'05") | 473 / 9733 |
| 22 | | 03'51" | 466 / 10199 |
21週萬金石菜單W2
------------------------------------
今日課表:ER12K@pace4'30~4'40
-----------------------------------------
熱身1.2K
TR10K跑第八道22圈+40M@1'55/圈
緩跑&伸展收操
-----------------------------------------
昨日沒ER
今日改TR10K
自己跑沒辦法跑到跟Sen跑哪種速度
周日要卡班沒辦法去跑虎尾LSD了@@
只能跑一下豆漿TR了!!
11月累積里程 :
169.61 km 
ASICS Tartherzeal TS 累積 :
489.9 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 03'56" | 00:03'56" |
| 2 | 04'16" | 00:08'12" |
| 3 | 04'08" | 00:12'20" |
| 4 | 04'08" | 00:16'28" |
| 5 | 04'08" | 00:20'36" |
| 6 | 04'04" | 00:24'40" |
| 7 | 04'08" | 00:28'48" |
| 8 | 04'04" | 00:32'52" |
| 9 | 04'08" | 00:37'00" |
| 10 | 03'56" | 00:40'56" |
| 10.3 | 04'00" | 00:42'00" |
展開計圈分析
留言 
