10.0 km | 00:46:03 | 04:35/km日期: 2019-11-14 05:42 - 卡路里: 728 Cal - 平均步頻: 184 - 溫度: 21°C - 濕度: 70%
Pace: 05'48" / 05'47" / 04'32" / 04'30" / 04'30" / 04'13" / 04'12" / 04'09" / 04'08" / 04'11" / 04'32" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'48" (+01'40") | 1000 / 1000 |
| 2 | | 05'46" (+01'38") | 1000 / 2000 |
| 3 | | 04'32" (+00'24") | 1000 / 3000 |
| 4 | | 04'29" (+00'21") | 1000 / 4000 |
| 5 | | 04'29" (+00'21") | 1000 / 5000 |
| 6 | | 04'12" (+00'04") | 1000 / 6000 |
| 7 | | 04'12" (+00'04") | 1000 / 7000 |
| 8 | | 04'09" (+00'01") | 1000 / 8000 |
| 9 | | 04'08" | 1000 / 9000 |
| 10 | | 04'10" (+00'02") | 1000 / 10000 |
| 11 | | 04'26" (+00'18") | 11 / 10011 |
e*2
m*3
m~t*5
鹿港馬前最後一次速度練習
試試看前3K不要衝
盡量壓在4"25-4"30上下
後面再進入全馬配速4"15
前2次35K練習都是這樣跑
效果還不錯
11月累積里程 : 302.59 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'48" | 00:05'48" |
| 2 | 05'47" | 00:11'35" |
| 3 | 04'32" | 00:16'07" |
| 4 | 04'30" | 00:20'37" |
| 5 | 04'30" | 00:25'07" |
| 6 | 04'13" | 00:29'20" |
| 7 | 04'12" | 00:33'32" |
| 8 | 04'09" | 00:37'41" |
| 9 | 04'08" | 00:41'49" |
| 10 | 04'11" | 00:46'00" |
| 10.0 | 04'14" | 00:46'03" |
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