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发帖数: 3826 | 1 ☆─────────────────────────────────────☆
baiji (白) 于 (Sun Jan 31 14:07:09 2010, 美东) 提到:
Distance: 22 miles
Duration: 2:51:06.19
Pace: 7:47 / mile
Notes: 22mi Progressive HR long run.
Run only by target HR, without looking at pace.
Plan:
6mi (slight downhill) HR 140
6mi (slight uphill) HR 145
5mi (slight downhill) HR 150
5mi (slight uphill) HR 155
1 Gel at after 17th mile.
Start to drink water after 12th mile, total 8oz.
weather: 40F at start, 50F midrun, 60F at finish.
Max HR |
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