日志
综合训练
上午爬山-----吃饭下午乒乓球-----吃饭晚上健身房推举哑铃等---然后跑步机4,5公里---休息。
马拉松配速表
| 1公里 | 5公里 | 10公里 | 15公里 | 20公里 | 半 程 | 25公里 | 30公里 | 35公里 | 40公里 | 终 点 |
| 5:41 | 28:26 | 56:52 | 1:25:28 | 1:53:44 | 1:59:59 | 2:22:11 | 2:50:37 | 3:19:03 | 3:47:29 | 3:59:59 |
| 5:40 | 28:20 | 56:40 | 1:25:00 | 1:53:20 | 1:59:33 | 2:21:40 | 2:50:00 | 3:18:20 | 3:46:40 | 3:59:07 |
| 5:35 | 27:55 | 55:50 | 1:23:45 | 1:51:40 | 1:57:48 | 2:19:35 | 2:47:30 | 3:15:25 | 3:43:20 | 3:55:36 |
| 5:30 | 27:30 | 55:00 | 1:22:30 | 1:50:00 | 1:56:02 | 2:17:30 | 2:45:00 | 3:12:30 | 3:40:00 | 3:52:05 |
| 5:25 | 27:05 | 54:10 | 1:21:15 | 1:48:20 | 1:54:17 | 2:15:25 | 2:42:30 | 3:09:35 | 3:36:40 | 3:48:34 |
| 5:20 | 26:40 | 53:20 | 1:20:00 | 1:46:40 | 1:52:31 | 2:13:20 | 2:40:00 | 3:06:40 | 3:33:20 | 3:45:03 |
| 5:15 | 26:15 | 52:30 | 1:18:45 | 1:45:00 | 1:50:46 | 2:11:15 | 2:37:30 | 3:03:45 | 3:30:00 | 3:41:32 |
| 5:10 | 25:50 | 51:40 | 1:17:30 | 1:43:20 | 1:49:00 | 2:09:10 | 2:35:00 | 3:00:50 | 3:26:40 | 3:38:01 |
| 5:05 | 25:25 | 50:50 | 1:16:15 | 1:41:40 | 1:47:15 | 2:07:05 | 2:32:30 | 2:57:55 | 3:23:10 | 3:34:34 |
| 5:00 | 25:00 | 50:00 | 1:15:00 | 1:40:00 | 1:45:29 | 2:05:00 | 2:30:00 | 2:55:00 | 3:20:00 | 3:30:59 |
| 4:58 | 24:52 | 49:45 | 1:14:38 | 1:39:31 | 1:44:59 | 2:04:24 | 2:29:17 | 2:54:10 | 3:19:03 | 3:29:29 |
| 4:55 | 24:35 | 49:10 | 1:13:45 | 1:38:20 | 1:43:43 | 2:02:55 | 2:27:30 | 2:52:05 | 3:16:40 | 3:27:27 |
| 4:50 | 24:10 | 48:20 | 1:12:30 | 1:36:40 | 1:41:58 | 2:00:50 | 2:25:00 | 2:49:10 | 3:13:20 | 3:24:00 |
| 4:45 | 23:45 | 47:30 | 1:11:15 | 1:35:00 | 1:40:12 | 1:58:45 | 2:22:30 | 2:46:15 | 3:10:00 | 3:20:24 |
| 4:40 | 23:20 | 46:40 | 1:10:10 | 1:33:20 | 1:38:27 | 1:56:40 | 2:20:00 | 2:43:20 | 3:06:40 | 3:16:54 |
| 4:35 | 22:55 | 45:50 | 1:08:45 | 1:31:40 | 1:36:41 | 1:54:35 | 2:17:30 | 2:40:25 | 3:03:20 | 3:13:23 |
| 4:30 | 22:30 | 45:00 | 1:07:30 | 1:30:00 | 1:34:56 | 1:52:30 | 2:15:00 | 2:37:30 | 3:00:00 | 3:09:52 |
| 4:25 | 22:05 | 44:10 | 1:06:15 | 1:28:20 | 1:33:10 | 1:50:25 | 2:12:30 | 2:34:35 | 2:56:40 | 3:06:23 |
| 4:20 | 21:40 | 43:20 | 1:05:00 | 1:26:40 | 1:31:25 | 1:48:20 | 2:10:00 | 2:31:40 | 2:53:20 | 3:02:51 |
| 4:15 | 21:15 | 42:30 | 1:03:45 | 1:25:00 | 1:29:39 | 1:46:15 | 2:07:30 | 2:28:45 | 2:50:00 | 2:59:20 |
| 4:10 | 20:50 | 41:40 | 1:02:30 | 1:23:20 | 1:27:54 | 1:44:10 | 2:05:00 | 2:25:50 | 2:46:40 | 2:55:49 |
| 4:05 | 20:25 | 40:50 | 1:01:15 | 1:21:40 | 1:26:08 | 1:42:05 | 2:02:30 | 2:22:55 | 2:43:20 | 2:52:18 |
| 4:00 | 20:00 | 40:00 | 1:00:00 | 1;20:00 | 1:24:03 | 1:40:00 | 2:00:00 | 2:20:00 | 2:40:00 | 2:48:47 |
| 3:55 | 19:35 | 39:10 | 58:45 | 1:18:20 | 1:22:37 | 1:37:55 | 1:57:30 | 2:17:05 | 2:36:40 | 2:45:16 |
| 3:50 | 19:10 | 38:20 | 57:30 | 1:16:40 | 1:20:52 | 1:35:50 | 1:55:00 | 2:14:10 | 2:33:20 | 2:41:45 |
| 3:45 | 18:45 | 37:30 | 56:15 | 1:15:00 | 1:19:06 | 1:33:45 | 1:52:30 | 2:11:15 | 2:30:00 | 2:38:14 |
| 3:40 | 18:20 | 36:40 | 55:00 | 1:13:20 | 1:17:21 | 1:31:40 | 1:50:00 | 2:08:20 | 2:26:40 | 2:34:43 |
| 3:39 | 18:15 | 36:30 | 54:45 | 1:13:00 | 1:16:59 | 1:31:15 | 1:49:30 | 2:07:45 | 2:26:00 | 2:34:00 |
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