訓練日誌: 5月4日 10公里 均速跑

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