10.2 km | 00:55:54 | 05:29/km日期: 2014-10-28 05:54 - 地點: 家 - 天氣: 晴天 - 平均心率: 138 - 卡路里: 651 Cal - 溫度: 21°C - 濕度: 74%
Pace: 06'09" / 05'42" / 04'52" / 04'56" / 05'01" / 05'08" / 05'27" / 05'31" / 06'38" / 05'34" / 05'06" /
照表操課, 最後一個 RUN 跑不上去, ><
B.A.A.Half Marathon Plan by Terrence Mahon - 28/66
[指導評語]
Interval Workout Blue Zone - 15min 6 x (Yellow Zone - 3min, Blue Zone-2min) Blue Zone - 15min Today starts your two-week taper into the race. From here, all Blue Zone paces should be relaxed and smooth. It's still good to maintain the same effort on the Yellow one as in previous weeks. This will keep you race sharp.
教練意見 | 得分 48%
將每次訓練看成是為你的健康和體能增加基石。 目標鎖定在 50% 的得分或更高。
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 114~139 | 65~79% |
| 2:M馬拉松配速區 | 139~156 | 79~89% |
| 3:T乳酸耐力區 | 156~161 | 89~92% |
| 4:A無氧耐力區 | 161~171 | 92~97.5% |
| 5:I最大耗氧區 | 171~176 | 97.5~100% |
| 最大心率為176 點此去設定最大心率 |
10月累積里程 : 240.23 km
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'09" | 00:06'09" |
| 2 | 05'42" | 00:11'51" |
| 3 | 04'52" | 00:16'43" |
| 4 | 04'56" | 00:21'39" |
| 5 | 05'01" | 00:26'40" |
| 6 | 05'08" | 00:31'48" |
| 7 | 05'27" | 00:37'15" |
| 8 | 05'31" | 00:42'46" |
| 9 | 06'38" | 00:49'24" |
| 10 | 05'34" | 00:54'58" |
| 10.2 | 05'05" | 00:55'54" |
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