| 5:45 PM | |
| Type: | Tempo |
| Course: | Random Route |
| Distance: | 12.1 kilometers |
| Duration: | 1:06:09 |
| Pace: | 5:29 / kilometer |
| Shoe: | Mizuno Wave Rider 12 |
| Weight: | 75 kg |
| Misc: | Quality: 8/10, Effort: 8/10 |
| Notes: | 今天和幽默约好去那边轻松跑跑而已...结果他好像太过兴奋,热身圈就跑的蛮快了... 带他跑了 2条路线..第一条算是靠近湖边的小圈大约1.35km..之后就带他跑4km的路线,有少许的斜坡在前端..后端都是平路较多..本来想带他跑2.5km的斜坡路的..不过想到今天还是跑湖边就好了..下次才带他跑斜坡... 跑了4km + 1.35km 后就休息一下就遇见到 uncle级的朋友就和他talk andrun了一圈过后幽默就要休息和回家了..我就和uncle跑了2个圈就和幽默聊了5分钟左右,他就朦朦的离开这里..我就继续跑多3圈就休息 了..因为感觉已经累了..跑完过后 就做些冷身和拉筋就等待我女朋友8点左右载我回家..间中还遇见到铁人..10km大约跑进42分钟..今天也和幽默看到他..而且他已经50+岁了 |
| Statistics: | Calories: 940 VO2 Max: 36.6 |
| Intervals (Taman Tun Razak) | ||||
| Type | Distance | Time | Total Time | Pace |
| Interval | 1.35 km | 6:45 | 6:45 | 5:00 |
| Rest | 100 m | 3:00 | 9:45 | 30:00 |
| Interval | 4 km | 21:40 | 31:25 | 5:25 |
| Rest | 100 m | 3:00 | 34:25 | 30:00 |
| Interval | 1.35 km | 7:35 | 42:00 | 5:38 |
| Interval | 1.35 km | 8:00 | 50:00 | 5:56 |
| Interval | 1.35 km | 7:30 | 57:30 | 5:34 |
| Interval | 1.35 km | 7:15 | 1:04:45 | 5:23 |
| Interval | 1.35 km | 7:24 | 1:12:09 | 5:29 |
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