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今日(25/03)遲收工...8点先開始, 照舊好涼好爽好舒服.....記綠如下...measured by Garmin310XT ---
1st round 4laps, total:0:15:17.68; 3.05km; average: 5:01/km
---->4:59.33 /4:58.70 /5:06.33 /0:13.32 (48m)
--------------------------------拉根+飲水...total break 6.43mins--------------------------------
2nd round 1.02km, total 4:33.97, avg 4:29/km
4:29.68 /0:04.29 (16m)
--------------------------------拉根+飲水...total break 10.66mins--------------------------------
3rd round 1.01km, total 4:40.30, avg 4:36/km
4:36.84 /0:03.46 (15m)
--------------------------------拉根+飲水...total break 5.60mins--------------------------------
4th round 1.01km, total 4:31.77, avg 4:29/km
4:29.05 /0:02.72 (10m)
--------------------------------拉根+飲水...total break 12.32mins--------------------------------
5th round 489m, total 2:11.42, avg 4:28/km
---------------------------快步跑+拉根cool down...total 20mins...收隊!!-------------------------
*Asic Gel Freak Japan
<ps1> 本來是想慢跑22km...最後又糸放狗! last round跑跑下膝頭對上组肌肉軟軟冇力...唯有收腳了...
<ps2> 今日有公主同前進ching幫我check forms同補習....
<ps3> 本月total103.37km@25/03 |
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