|  16.6 km | 01:23:12 | 05:01/km日期: 2015-04-01 16:44 - 總爬升: 112 m - 地點: 新市鎮 - 天氣: 晴 - 卡路里: 1449 Cal - 溫度: 28°C - 濕度: 70% Pace: 04'23" / 04'35" / 04'50" / 04'51" / 04'58" / 04'54" / 05'10" / 04'54" / 04'59" / 04'53" / 05'09" / 05'17" / 05'08" / 05'28" / 05'13" / 05'17" / 05'50" / | 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | | 1 | | 04'05" (+00'10") | 48 / 48 | | 2 | | 04'06" (+00'11") | 52 / 101 | | 3 | | 04'13" (+00'18") | 47 / 148 | | 4 | | 03'55" | 55 / 204 | | 5 | | 04'07" (+00'12") | 48 / 252 |
| 6 | | 04'18" (+00'23") | 46 / 299 | | 7 | | 04'05" (+00'10") | 48 / 348 | | 8 | | 03'56" (+00'01") | 50 / 398 | | 9 | | 04'24" (+00'29") | 53 / 451 | | 10 | | 04'21" (+00'26") | 45 / 497 | | 11 | | 04'19" (+00'24") | 50 / 547 | | 12 | | 04'18" (+00'23") | 54 / 601 | | 13 | | 04'21" (+00'26") | 45 / 647 | | 14 | | 04'37" (+00'42") | 54 / 701 | | 15 | | 04'16" (+00'21") | 50 / 752 | | 16 | | 04'43" (+00'48") | 49 / 801 | | 17 | | 05'05" (+01'10") | 52 / 854 | | 18 | | 04'33" (+00'38") | 51 / 905 | | 19 | | 04'40" (+00'45") | 53 / 958 | | 20 | | 04'34" (+00'39") | 47 / 1006 | | 21 | | 04'38" (+00'43") | 50 / 1056 | | 22 | | 04'38" (+00'43") | 57 / 1113 | | 23 | | 04'12" (+00'17") | 47 / 1161 | | 24 | | 04'49" (+00'54") | 48 / 1209 | | 25 | | 04'27" (+00'32") | 44 / 1254 | | 26 | | 04'42" (+00'47") | 56 / 1311 | | 27 | | 04'49" (+00'54") | 48 / 1359 | | 28 | | 04'45" (+00'50") | 41 / 1401 | | 29 | | 04'38" (+00'43") | 53 / 1455 | | 30 | | 04'27" (+00'32") | 48 / 1504 | | 31 | | 04'30" (+00'35") | 55 / 1559 | | 32 | | 04'40" (+00'45") | 53 / 1613 | | 33 | | 04'16" (+00'21") | 46 / 1659 | | 34 | | 04'30" (+00'35") | 51 / 1711 | | 35 | | 04'34" (+00'39") | 47 / 1758 | | 36 | | 04'28" (+00'33") | 55 / 1814 | | 37 | | 04'45" (+00'50") | 45 / 1860 | | 38 | | 04'49" (+00'54") | 48 / 1908 | | 39 | | 04'44" (+00'49") | 52 / 1961 | | 40 | | 04'44" (+00'49") | 52 / 2014 | | 41 | | 04'43" (+00'48") | 38 / 2052 | | 42 | | 04'38" (+00'43") | 57 / 2110 | | 43 | | 04'23" (+00'28") | 41 / 2152 | | 44 | | 04'28" (+00'33") | 63 / 2215 | | 45 | | 04'37" (+00'42") | 50 / 2266 | | 46 | | 04'59" (+01'04") | 53 / 2319 | | 47 | | 04'52" (+00'57") | 47 / 2367 | | 48 | | 04'56" (+01'01") | 53 / 2421 | | 49 | | 04'43" (+00'48") | 42 / 2463 | | 50 | | 04'46" (+00'51") | 48 / 2512 | | 51 | | 04'50" (+00'55") | 55 / 2567 | | 52 | | 04'57" (+01'02") | 47 / 2614 | | 53 | | 04'49" (+00'54") | 55 / 2669 | | 54 | | 04'47" (+00'52") | 48 / 2718 | | 55 | | 04'40" (+00'45") | 42 / 2761 | | 56 | | 04'55" (+01'00") | 54 / 2815 | | 57 | | 04'49" (+00'54") | 48 / 2864 | | 58 | | 04'52" (+00'57") | 54 / 2918 | | 59 | | 04'58" (+01'03") | 46 / 2965 | | 60 | | 04'49" (+00'54") | 51 / 3017 | | 61 | | 04'46" (+00'51") | 52 / 3069 | | 62 | | 05'07" (+01'12") | 52 / 3121 | | 63 | | 04'49" (+00'54") | 48 / 3170 | | 64 | | 04'41" (+00'46") | 42 / 3213 | | 65 | | 04'54" (+00'59") | 54 / 3267 | | 66 | | 05'00" (+01'05") | 59 / 3327 | | 67 | | 05'01" (+01'06") | 46 / 3373 | | 68 | | 04'58" (+01'03") | 53 / 3427 | | 69 | | 05'01" (+01'06") | 46 / 3473 | | 70 | | 04'47" (+00'52") | 45 / 3518 | | 71 | | 04'50" (+00'55") | 51 / 3570 | | 72 | | 04'46" (+00'51") | 48 / 3619 | | 73 | | 05'01" (+01'06") | 49 / 3668 | | 74 | | 04'52" (+00'57") | 51 / 3720 | | 75 | | 04'56" (+01'01") | 54 / 3774 | | 76 | | 04'52" (+00'57") | 47 / 3822 | | 77 | | 04'53" (+00'58") | 54 / 3876 | | 78 | | 04'57" (+01'02") | 53 / 3930 | | 79 | | 04'40" (+00'45") | 42 / 3973 | | 80 | | 04'53" (+00'58") | 47 / 4020 | | 81 | | 04'45" (+00'50") | 49 / 4069 | | 82 | | 04'38" (+00'43") | 61 / 4130 | | 83 | | 04'58" (+01'03") | 50 / 4181 | | 84 | | 04'42" (+00'47") | 42 / 4223 | | 85 | | 04'56" (+01'01") | 47 / 4270 | | 86 | | 04'49" (+00'54") | 55 / 4326 | | 87 | | 04'53" (+00'58") | 47 / 4373 | | 88 | | 05'20" (+01'25") | 56 / 4430 | | 89 | | 04'40" (+00'45") | 46 / 4476 | | 90 | | 04'43" (+00'48") | 52 / 4529 | | 91 | | 05'04" (+01'09") | 46 / 4575 | | 92 | | 05'09" (+01'14") | 48 / 4623 | | 93 | | 05'11" (+01'16") | 48 / 4672 | | 94 | | 05'12" (+01'17") | 57 / 4729 | | 95 | | 05'04" (+01'09") | 49 / 4778 | | 96 | | 05'13" (+01'18") | 47 / 4826 | | 97 | | 04'58" (+01'03") | 53 / 4880 | | 98 | | 04'56" (+01'01") | 47 / 4927 | | 99 | | 04'53" (+00'58") | 54 / 4981 | | 100 | | 04'50" (+00'55") | 48 / 5030 | | 101 | | 05'00" (+01'05") | 49 / 5080 | | 102 | | 05'06" (+01'11") | 49 / 5129 | | 103 | | 05'05" (+01'10") | 52 / 5181 | | 104 | | 05'08" (+01'13") | 45 / 5226 | | 105 | | 05'10" (+01'15") | 48 / 5275 | | 106 | | 04'43" (+00'48") | 52 / 5328 | | 107 | | 04'40" (+00'45") | 57 / 5385 | | 108 | | 04'49" (+00'54") | 37 / 5423 | | 109 | | 04'54" (+00'59") | 54 / 5477 | | 110 | | 04'50" (+00'55") | 51 / 5529 | | 111 | | 04'37" (+00'42") | 54 / 5583 | | 112 | | 04'41" (+00'46") | 46 / 5629 | | 113 | | 04'56" (+01'01") | 50 / 5680 | | 114 | | 04'31" (+00'36") | 55 / 5735 | | 115 | | 04'50" (+00'55") | 55 / 5790 | | 116 | | 04'51" (+00'56") | 41 / 5831 | | 117 | | 05'06" (+01'11") | 52 / 5883 | | 118 | | 04'53" (+00'58") | 47 / 5931 | | 119 | | 05'21" (+01'26") | 49 / 5981 | | 120 | | 05'07" (+01'12") | 58 / 6039 | | 121 | | 05'04" (+01'09") | 45 / 6085 | | 122 | | 05'09" (+01'14") | 51 / 6137 | | 123 | | 05'24" (+01'29") | 49 / 6186 | | 124 | | 05'01" (+01'06") | 46 / 6233 | | 125 | | 05'05" (+01'10") | 52 / 6285 | | 126 | | 05'08" (+01'13") | 45 / 6330 | | 127 | | 05'00" (+01'05") | 49 / 6380 | | 128 | | 05'22" (+01'27") | 52 / 6433 | | 129 | | 05'20" (+01'25") | 56 / 6489 | | 130 | | 04'41" (+00'46") | 42 / 6532 | | 131 | | 05'04" (+01'09") | 52 / 6584 | | 132 | | 05'04" (+01'09") | 59 / 6643 | | 133 | | 05'22" (+01'27") | 43 / 6687 | | 134 | | 05'08" (+01'13") | 51 / 6739 | | 135 | | 05'36" (+01'41") | 53 / 6792 | | 136 | | 04'44" (+00'49") | 49 / 6841 | | 137 | | 05'04" (+01'09") | 52 / 6894 | | 138 | | 05'15" (+01'20") | 44 / 6938 | | 139 | | 05'07" (+01'12") | 52 / 6990 | | 140 | | 05'16" (+01'21") | 44 / 7034 | | 141 | | 05'00" (+01'05") | 53 / 7088 | | 142 | | 05'03" (+01'08") | 59 / 7147 | | 143 | | 05'27" (+01'32") | 42 / 7190 | | 144 | | 05'15" (+01'20") | 50 / 7241 | | 145 | | 05'09" (+01'14") | 45 / 7286 | | 146 | | 05'28" (+01'33") | 57 / 7344 | | 147 | | 05'21" (+01'26") | 46 / 7390 | | 148 | | 04'30" (+00'35") | 51 / 7442 | | 149 | | 04'52" (+00'57") | 54 / 7497 | | 150 | | 04'39" (+00'44") | 42 / 7540 | | 151 | | 04'43" (+00'48") | 49 / 7589 | | 152 | | 04'41" (+00'46") | 53 / 7642 | | 153 | | 04'44" (+00'49") | 52 / 7695 | | 154 | | 04'35" (+00'40") | 36 / 7731 | | 155 | | 04'48" (+00'53") | 58 / 7790 | | 156 | | 04'52" (+00'57") | 51 / 7841 | | 157 | | 04'42" (+00'47") | 56 / 7898 | | 158 | | 04'29" (+00'34") | 44 / 7942 | | 159 | | 04'36" (+00'41") | 57 / 8000 | | 160 | | 05'00" (+01'05") | 46 / 8047 | | 161 | | 04'59" (+01'04") | 53 / 8100 | | 162 | | 04'57" (+01'02") | 47 / 8147 | | 163 | | 04'59" (+01'04") | 50 / 8198 | | 164 | | 05'11" (+01'16") | 48 / 8246 | | 165 | | 05'16" (+01'21") | 50 / 8296 | | 166 | | 05'01" (+01'06") | 46 / 8343 | | 167 | | 04'43" (+00'48") | 52 / 8396 | | 168 | | 04'51" (+00'56") | 51 / 8447 | | 169 | | 04'49" (+00'54") | 51 / 8499 | | 170 | | 04'49" (+00'54") | 44 / 8544 | | 171 | | 04'48" (+00'53") | 48 / 8592 | | 172 | | 05'05" (+01'10") | 52 / 8645 | | 173 | | 04'56" (+01'01") | 47 / 8692 | | 174 | | 04'50" (+00'55") | 51 / 8743 | | 175 | | 04'57" (+01'02") | 50 / 8794 | | 176 | | 04'54" (+00'59") | 54 / 8848 | | 177 | | 04'58" (+01'03") | 46 / 8895 | | 178 | | 04'55" (+01'00") | 50 / 8946 | | 179 | | 05'08" (+01'13") | 51 / 8998 | | 180 | | 04'59" (+01'04") | 50 / 9048 | | 181 | | 04'55" (+01'00") | 47 / 9095 | | 182 | | 05'02" (+01'07") | 49 / 9145 | | 183 | | 04'48" (+00'53") | 51 / 9197 | | 184 | | 04'52" (+00'57") | 54 / 9251 | | 185 | | 04'58" (+01'03") | 46 / 9298 | | 186 | | 05'04" (+01'09") | 49 / 9348 | | 187 | | 04'54" (+00'59") | 50 / 9399 | | 188 | | 04'44" (+00'49") | 42 / 9441 | | 189 | | 04'56" (+01'01") | 53 / 9495 | | 190 | | 04'56" (+01'01") | 47 / 9542 | | 191 | | 04'48" (+00'53") | 55 / 9598 | | 192 | | 04'54" (+00'59") | 47 / 9645 | | 193 | | 04'43" (+00'48") | 56 / 9702 | | 194 | | 04'43" (+00'48") | 49 / 9751 | | 195 | | 04'21" (+00'26") | 49 / 9801 | | 196 | | 04'55" (+01'00") | 50 / 9852 | | 197 | | 04'59" (+01'04") | 46 / 9898 | | 198 | | 04'59" (+01'04") | 50 / 9948 | | 199 | | 05'13" (+01'18") | 47 / 9996 | | 200 | | 05'00" (+01'05") | 53 / 10049 | | 201 | | 05'08" (+01'13") | 58 / 10108 | | 202 | | 05'08" (+01'13") | 45 / 10153 | | 203 | | 05'04" (+01'09") | 52 / 10206 | | 204 | | 05'01" (+01'06") | 46 / 10252 | | 205 | | 05'22" (+01'27") | 46 / 10299 | | 206 | | 05'22" (+01'27") | 55 / 10354 | | 207 | | 04'56" (+01'01") | 50 / 10405 | | 208 | | 05'01" (+01'06") | 49 / 10455 | | 209 | | 05'11" (+01'16") | 51 / 10506 | | 210 | | 05'18" (+01'23") | 47 / 10553 | | 211 | | 05'13" (+01'18") | 51 / 10604 | | 212 | | 04'47" (+00'52") | 48 / 10653 | | 213 | | 05'02" (+01'07") | 52 / 10706 | | 214 | | 05'11" (+01'16") | 48 / 10754 | | 215 | | 05'08" (+01'13") | 48 / 10802 | | 216 | | 05'15" (+01'20") | 57 / 10859 | | 217 | | 05'05" (+01'10") | 49 / 10909 | | 218 | | 05'15" (+01'20") | 47 / 10956 | | 219 | | 05'05" (+01'10") | 49 / 11005 | | 220 | | 05'18" (+01'23") | 47 / 11052 | | 221 | | 05'12" (+01'17") | 57 / 11110 | | 222 | | 05'09" (+01'14") | 48 / 11158 | | 223 | | 05'11" (+01'16") | 48 / 11206 | | 224 | | 05'09" (+01'14") | 51 / 11258 | | 225 | | 05'22" (+01'27") | 55 / 11314 | | 226 | | 05'01" (+01'06") | 46 / 11360 | | 227 | | 05'13" (+01'18") | 50 / 11411 | | 228 | | 05'06" (+01'11") | 45 / 11457 | | 229 | | 05'19" (+01'24") | 50 / 11507 | | 230 | | 04'57" (+01'02") | 47 / 11554 | | 231 | | 05'26" (+01'31") | 55 / 11609 | | 232 | | 05'18" (+01'23") | 50 / 11660 | | 233 | | 05'19" (+01'24") | 56 / 11716 | | 234 | | 05'24" (+01'29") | 43 / 11759 | | 235 | | 05'34" (+01'39") | 53 / 11813 | | 236 | | 05'23" (+01'28") | 49 / 11863 | | 237 | | 05'36" (+01'41") | 53 / 11916 | | 238 | | 05'31" (+01'36") | 42 / 11958 | | 239 | | 05'19" (+01'24") | 56 / 12014 | | 240 | | 05'20" (+01'25") | 46 / 12061 | | 241 | | 05'18" (+01'23") | 47 / 12108 | | 242 | | 04'50" (+00'55") | 51 / 12160 | | 243 | | 05'04" (+01'09") | 49 / 12209 | | 244 | | 05'04" (+01'09") | 59 / 12269 | | 245 | | 05'02" (+01'07") | 49 / 12318 | | 246 | | 05'14" (+01'19") | 47 / 12366 | | 247 | | 05'10" (+01'15") | 51 / 12417 | | 248 | | 04'42" (+00'47") | 49 / 12467 | | 249 | | 04'55" (+01'00") | 50 / 12518 | | 250 | | 05'04" (+01'09") | 49 / 12567 | | 251 | | 05'00" (+01'05") | 53 / 12620 | | 252 | | 05'14" (+01'19") | 50 / 12671 | | 253 | | 05'18" (+01'23") | 43 / 12715 | | 254 | | 05'12" (+01'17") | 51 / 12766 | | 255 | | 05'02" (+01'07") | 46 / 12812 | | 256 | | 05'20" (+01'25") | 56 / 12868 | | 257 | | 05'12" (+01'17") | 48 / 12917 | | 258 | | 05'23" (+01'28") | 43 / 12960 | | 259 | | 05'18" (+01'23") | 59 / 13020 | | 260 | | 05'13" (+01'18") | 50 / 13070 | | 261 | | 05'05" (+01'10") | 45 / 13116 | | 262 | | 04'56" (+01'01") | 50 / 13167 | | 263 | | 05'01" (+01'06") | 49 / 13217 | | 264 | | 05'06" (+01'11") | 52 / 13269 | | 265 | | 04'57" (+01'02") | 47 / 13316 | | 266 | | 05'04" (+01'09") | 55 / 13372 | | 267 | | 04'57" (+01'02") | 57 / 13429 | | 268 | | 09'15" (+05'20") | 46 / 13476 | | 269 | | 05'05" (+01'10") | 49 / 13525 | | 270 | | 05'13" (+01'18") | 47 / 13573 | | 271 | | 05'18" (+01'23") | 50 / 13623 | | 272 | | 05'20" (+01'25") | 56 / 13679 | | 273 | | 05'31" (+01'36") | 39 / 13718 | | 274 | | 05'28" (+01'33") | 57 / 13776 | | 275 | | 05'14" (+01'19") | 47 / 13824 | | 276 | | 06'09" (+02'14") | 51 / 13875 | | 277 | | 05'45" (+01'50") | 52 / 13927 | | 278 | | 05'05" (+01'10") | 45 / 13973 | | 279 | | 05'41" (+01'46") | 52 / 14026 | | 280 | | 05'58" (+02'03") | 47 / 14073 | | 281 | | 05'44" (+01'49") | 49 / 14123 | | 282 | | 05'37" (+01'42") | 44 / 14167 | | 283 | | 04'48" (+00'53") | 52 / 14219 | | 284 | | 04'52" (+00'57") | 51 / 14270 | | 285 | | 05'12" (+01'17") | 57 / 14328 | | 286 | | 05'11" (+01'16") | 41 / 14370 | | 287 | | 05'01" (+01'06") | 59 / 14429 | | 288 | | 05'02" (+01'07") | 52 / 14482 | | 289 | | 05'09" (+01'14") | 48 / 14531 | | 290 | | 04'50" (+00'55") | 51 / 14582 | | 291 | | 05'02" (+01'07") | 46 / 14629 | | 292 | | 05'14" (+01'19") | 50 / 14680 | | 293 | | 05'14" (+01'19") | 44 / 14724 | | 294 | | 05'11" (+01'16") | 44 / 14769 | | 295 | | 05'14" (+01'19") | 63 / 14833 | | 296 | | 05'07" (+01'12") | 45 / 14878 | | 297 | | 05'09" (+01'14") | 51 / 14930 | | 298 | | 05'10" (+01'15") | 48 / 14978 | | 299 | | 05'01" (+01'06") | 43 / 15021 | | 300 | | 04'55" (+01'00") | 57 / 15079 | | 301 | | 05'40" (+01'45") | 49 / 15129 | | 302 | | 04'50" (+00'55") | 37 / 15167 | | 303 | | 04'16" (+00'21") | 62 / 15229 | | 304 | | 06'01" (+02'06") | 49 / 15279 | | 305 | | 05'20" (+01'25") | 49 / 15329 | | 306 | | 05'28" (+01'33") | 54 / 15384 | | 307 | | 06'02" (+02'07") | 38 / 15422 | | 308 | | 05'08" (+01'13") | 58 / 15481 | | 309 | | 05'38" (+01'43") | 44 / 15525 | | 310 | | 05'32" (+01'37") | 51 / 15576 | | 311 | | 05'20" (+01'25") | 49 / 15626 | | 312 | | 05'16" (+01'21") | 56 / 15683 | | 313 | | 05'21" (+01'26") | 49 / 15733 | | 314 | | 05'25" (+01'30") | 49 / 15782 | | 315 | | 05'15" (+01'20") | 47 / 15829 | | 316 | | 04'53" (+00'58") | 47 / 15877 | | 317 | | 05'12" (+01'17") | 57 / 15935 | | 318 | | 05'09" (+01'14") | 51 / 15986 | | 319 | | 05'20" (+01'25") | 43 / 16030 | | 320 | | 05'22" (+01'27") | 55 / 16086 | | 321 | | 05'13" (+01'18") | 47 / 16134 | | 322 | | 05'17" (+01'22") | 50 / 16184 | | 323 | | 04'51" (+00'56") | 48 / 16232 | | 324 | | 04'45" (+00'50") | 52 / 16284 | | 325 | | 04'51" (+00'56") | 51 / 16336 | | 326 | | 04'53" (+00'58") | 54 / 16390 | | 327 | | 04'56" (+01'01") | 47 / 16438 | | 328 | | 04'46" (+00'51") | 55 / 16493 | | 329 | | 04'59" (+01'04") | 46 / 16540 | | 330 | | 05'17" (+01'22") | 47 / 16587 |
上星期石門半馬後，大腿以下痠痛休息三天了，今天來個舒緩跑，但感覺到了10k以後，明顯感到肌力的不足，或許核心肌群要再加強囉！ 4月累積里程 : 139.08 km | 里程 (km) | 配速 (/km) | 時間 (累計時間) | | 1 | 04'23" | 00:04'23" | | 2 | 04'35" | 00:08'58" | | 3 | 04'50" | 00:13'48" | | 4 | 04'51" | 00:18'39" | | 5 | 04'58" | 00:23'37" | | 6 | 04'54" | 00:28'31" | | 7 | 05'10" | 00:33'41" | | 8 | 04'54" | 00:38'35" | | 9 | 04'59" | 00:43'34" | | 10 | 04'53" | 00:48'27" | | 11 | 05'09" | 00:53'36" | | 12 | 05'17" | 00:58'53" | | 13 | 05'08" | 01:04'01" | | 14 | 05'28" | 01:09'29" | | 15 | 05'13" | 01:14'42" | | 16 | 05'17" | 01:19'59" | | 16.6 | 05'50" | 01:23'12" |
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