熱身: 0.453 x 4 = 10'09"80 ~ 5.62min/km
2'37"54 hr=118
2'32"78 hr=129
2'28"63 hr=136
2'30"85 hr=139
0.453 x 22 ~ 9.97 km = 45'53"45 ~ 4.6min/km
2'05"21 hr=132
2'02"58 hr=157 4'07"79
2'04"74 hr=160 6'12"53
2'04"79 hr=165 8'17"32
2'06"15 hr=165 10'23"47
2'05"82 hr=170 12'29"29
2'04"57 hr=167 14'33"86
2'06"00 hr=166 16'39"86
2'03"61 hr=165 18'43"47
2'05"68 hr=166 20'49"15
2'05"67 hr=166 22'54"82
2'01"58 hr=171 24'56"40
2'05"26 hr=173 27'01"66
2'06"81 hr=168 29'08"47
2'05"23 hr=170 31'13"70
2'07"16 hr=169 33'20"86
2'06"75 hr=169 35'27"61
2'05"78 hr=168 37'33'39
2'06"37 hr=169 39'39"76
2'03"73 hr=171 41'43"49
2'04"85 hr=171 43'48"34
2'05"11 hr=171 45'53"45
Cool down: 0.453 x 4 = 10'22"51 ~5.73min/km
2'33"95 hr=161
2'32"73 hr=153
2'34"12 hr=152
2'41"71
2009年5月5日 星期二
2009年5月2日 星期六
2/5/2009 20 km long run
warm up:
0.453 km x 4 = 10'20"75 ~ 5.7min/km
2'41"57 [HR = 119] ~5.96min/km
2'34"94 [HR = 130] ~5.70min/km
2'31"32 [HR = 132] ~ 5.56min/km
2'32"92 [HR = 134] ~ 5.63min/km
long run:
0.453 x 44 ~ 19.932 km = 96'00"07 ~ 4.82min/km
2'20"80 HR=130
2'10"32 HR=147 4'31"12
2'15"55 HR=152 6'46"67
2'11"85 HR=150 8'58"52
2'10"98 HR=154 11'09"50
2'10"45 HR=155 13'19"95
2'10"35 HR=157 15'30"30
2'08"57 HR=156 17'38"87
2'11"42 HR=156 19'50"29
2'07"54 HR=158 21'57"83
2'13"76 HR=156 24'11"59
2'10"71 HR=155 26'22"30
2'10"72 HR=156 28'33"02
2'14"36 HR=155 30'47"38
2'16"12 HR=155 22'03"50
2'12"97 HR=157 35'16"47
2'13"73 HR=157 37'30"20
2'14"57 HR=155 39'44"77
2'11"69 HR=156 41'56"46
2'12"78 HR=157 44'09"24
2'17"07 HR=154 46'26"31
2'08"98 HR=157 48'35"29
2'10"46 HR=159 50'45"75
2'10"07 HR=159 52'55"82
2'09"85 HR=160 55'05"67
2'15"06 HR=160 57'20"73
2'09"64 HR=160 59'30"37
2'08"87 HR=161 61'39"24
2'10"75 HR=161 63'49"99
2'10"22 HR=159 66"00"21
2'08"39 HR=161 68'08"60
2'09"13 HR=161 70'17"73
2'08"78 HR=161 72'26"51
2'10"99 HR=161 74'37"50
2'09"57 HR=163 76'47"07
2'07"68 HR=163 78'54"75
2'12"39 HR=164 81'07"14
2'10"34 HR=162 83'17"48
2'10"94 HR=163 85'28"42
2'08"88 HR=165 87'37"30
2'13"66 HR=165 89'50"96
2'11"73 HR=165 92'02"69
1'58"19 HR=171 94'00"88
1'59"19 HR=180 96'00"07
cool down:
0.453 x4 = 11'32"66 ~6.35min/km
2'42"59 HR=166
2'51"03 HR=154
2'53"06 HR=145
3'05"98
0.453 km x 4 = 10'20"75 ~ 5.7min/km
2'41"57 [HR = 119] ~5.96min/km
2'34"94 [HR = 130] ~5.70min/km
2'31"32 [HR = 132] ~ 5.56min/km
2'32"92 [HR = 134] ~ 5.63min/km
long run:
0.453 x 44 ~ 19.932 km = 96'00"07 ~ 4.82min/km
2'20"80 HR=130
2'10"32 HR=147 4'31"12
2'15"55 HR=152 6'46"67
2'11"85 HR=150 8'58"52
2'10"98 HR=154 11'09"50
2'10"45 HR=155 13'19"95
2'10"35 HR=157 15'30"30
2'08"57 HR=156 17'38"87
2'11"42 HR=156 19'50"29
2'07"54 HR=158 21'57"83
2'13"76 HR=156 24'11"59
2'10"71 HR=155 26'22"30
2'10"72 HR=156 28'33"02
2'14"36 HR=155 30'47"38
2'16"12 HR=155 22'03"50
2'12"97 HR=157 35'16"47
2'13"73 HR=157 37'30"20
2'14"57 HR=155 39'44"77
2'11"69 HR=156 41'56"46
2'12"78 HR=157 44'09"24
2'17"07 HR=154 46'26"31
2'08"98 HR=157 48'35"29
2'10"46 HR=159 50'45"75
2'10"07 HR=159 52'55"82
2'09"85 HR=160 55'05"67
2'15"06 HR=160 57'20"73
2'09"64 HR=160 59'30"37
2'08"87 HR=161 61'39"24
2'10"75 HR=161 63'49"99
2'10"22 HR=159 66"00"21
2'08"39 HR=161 68'08"60
2'09"13 HR=161 70'17"73
2'08"78 HR=161 72'26"51
2'10"99 HR=161 74'37"50
2'09"57 HR=163 76'47"07
2'07"68 HR=163 78'54"75
2'12"39 HR=164 81'07"14
2'10"34 HR=162 83'17"48
2'10"94 HR=163 85'28"42
2'08"88 HR=165 87'37"30
2'13"66 HR=165 89'50"96
2'11"73 HR=165 92'02"69
1'58"19 HR=171 94'00"88
1'59"19 HR=180 96'00"07
cool down:
0.453 x4 = 11'32"66 ~6.35min/km
2'42"59 HR=166
2'51"03 HR=154
2'53"06 HR=145
3'05"98
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