12.5 km | 01:00:47 | 04:50/km日期: 2014-10-01 17:54 - 地點: 龍潭運動公園 - 天氣: 晴 - 卡路里: 643 Cal
Pace: 05'24" / 05'09" / 05'29" / 03'58" / 03'47" / 04'25" / 04'46" / 05'08" / 05'06" / 04'21" / 04'22" / 05'59" / 05'20" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'17" (+02'01") | 2952 / 2952 |
| 2 | | 03'53" (+00'37") | 402 / 3354 |
| 3 | | 03'27" (+00'11") | 405 / 3759 |
| 4 | | 05'38" (+02'22") | 402 / 4162 |
| 5 | | 03'23" (+00'07") | 407 / 4569 |
| 6 | | 03'22" (+00'06") | 410 / 4979 |
| 7 | | 06'04" (+02'48") | 403 / 5383 |
| 8 | | 03'22" (+00'06") | 399 / 5782 |
| 9 | | 03'20" (+00'04") | 419 / 6201 |
| 10 | | 06'57" (+03'41") | 397 / 6599 |
| 11 | | 03'24" (+00'08") | 411 / 7010 |
| 12 | | 03'31" (+00'15") | 410 / 7421 |
| 13 | | 07'23" (+04'07") | 407 / 7829 |
| 14 | | 03'36" (+00'20") | 401 / 8230 |
| 15 | | 03'27" (+00'11") | 409 / 8639 |
| 16 | | 07'44" (+04'28") | 415 / 9055 |
| 17 | | 03'21" (+00'05") | 407 / 9463 |
| 18 | | 03'16" | 411 / 9874 |
| 19 | | 07'51" (+04'35") | 409 / 10284 |
| 20 | | 03'22" (+00'06") | 404 / 10689 |
| 21 | | 03'22" (+00'06") | 405 / 11094 |
SpeedWork 800m x 7
R1:77.7 83.2 ease 2:17
R2:81.9 82.9 ease 2:26
R3:82.7 83.3 ease 2:46
R4:84.0 86.5 ease 3:01
R5:86.9 85.0 ease 3:12
R6:81.5 80.9 ease 3:13
R7:82.7 81.0
緩和
今天大腿很酸，有4圈未達標，下次加油。
10月累積里程 :
335.41 km 
asics TJR272-0190 累積 :
1195.1 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'24" | 00:05'24" |
| 2 | 05'09" | 00:10'33" |
| 3 | 05'29" | 00:16'02" |
| 4 | 03'58" | 00:20'00" |
| 5 | 03'47" | 00:23'47" |
| 6 | 04'25" | 00:28'12" |
| 7 | 04'46" | 00:32'58" |
| 8 | 05'08" | 00:38'06" |
| 9 | 05'06" | 00:43'12" |
| 10 | 04'21" | 00:47'33" |
| 11 | 04'22" | 00:51'55" |
| 12 | 05'59" | 00:57'54" |
| 12.5 | 05'19" | 01:00'47" |
展開計圈分析
留言 
