21.0 km | 02:06:54 | 06:02/km日期: 2015-08-23 06:42 - 地點: 如GPS路線 - 天氣: 陰雨後放晴 - 平均心率: 160 - 卡路里: 2122 Cal - 溫度: 28°C - 濕度: 82%
Pace: 05'33" / 05'39" / 05'32" / 05'32" / 05'27" / 06'05" / 05'37" / 05'44" / 06'02" / 05'53" / 05'59" / 06'27" / 06'10" / 06'15" / 06'33" / 06'16" / 06'23" / 06'31" / 06'12" / 06'03" / 06'00" / 101'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'31" (+00'04") | 1013 / 1013 |
2 | | 05'38" (+00'11") | 1015 / 2028 |
3 | | 05'31" (+00'04") | 1000 / 3029 |
4 | | 05'32" (+00'05") | 1009 / 4039 |
5 | | 05'27" | 996 / 5036 |
6 | | 06'03" (+00'36") | 1016 / 6053 |
7 | | 05'38" (+00'11") | 1012 / 7066 |
8 | | 05'43" (+00'16") | 999 / 8065 |
9 | | 06'01" (+00'34") | 1009 / 9075 |
10 | | 05'55" (+00'28") | 1013 / 10088 |
11 | | 05'58" (+00'31") | 1006 / 11094 |
12 | | 06'29" (+01'02") | 1004 / 12099 |
13 | | 06'11" (+00'44") | 1007 / 13107 |
14 | | 06'12" (+00'45") | 1014 / 14121 |
15 | | 06'32" (+01'05") | 990 / 15112 |
16 | | 06'15" (+00'48") | 1001 / 16114 |
17 | | 06'23" (+00'56") | 1004 / 17118 |
18 | | 06'32" (+01'05") | 1012 / 18130 |
19 | | 06'09" (+00'42") | 1018 / 19149 |
20 | | 06'01" (+00'34") | 1000 / 20149 |
21 | | 06'00" (+00'33") | 1010 / 21159 |
全馬賽後一週的LSD訓練
==============================
預定內容——
E強度慢跑2小時
E強度心率:141~161
M強度心率:161~175
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 128~155 | 65~79% |
2:M馬拉松配速區 | 155~175 | 79~89% |
3:T乳酸耐力區 | 175~181 | 89~92% |
4:A無氧耐力區 | 181~192 | 92~97.5% |
5:I最大耗氧區 | 192~197 | 97.5~100% |
最大心率為197 點此去設定最大心率 |
8月累積里程 : 187.10 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'33" | 00:05'33" |
2 | 05'39" | 00:11'12" |
3 | 05'32" | 00:16'44" |
4 | 05'32" | 00:22'16" |
5 | 05'27" | 00:27'43" |
6 | 06'05" | 00:33'48" |
7 | 05'37" | 00:39'25" |
8 | 05'44" | 00:45'09" |
9 | 06'02" | 00:51'11" |
10 | 05'53" | 00:57'04" |
11 | 05'59" | 01:03'03" |
12 | 06'27" | 01:09'30" |
13 | 06'10" | 01:15'40" |
14 | 06'15" | 01:21'55" |
15 | 06'33" | 01:28'28" |
16 | 06'16" | 01:34'44" |
17 | 06'23" | 01:41'07" |
18 | 06'31" | 01:47'38" |
19 | 06'12" | 01:53'50" |
20 | 06'03" | 01:59'53" |
21 | 06'00" | 02:05'53" |
21.0 | 101'39" | 02:06'54" |