22.0 km | 01:58:07 | 05:21/km日期: 2015-09-14 20:06 - 總爬升: 153 m - 平均心率: 150 - 卡路里: 1306 Cal - 溫度: 27°C - 濕度: 75%
Pace: 05'44" / 05'18" / 05'27" / 05'19" / 05'20" / 05'17" / 05'23" / 05'20" / 05'25" / 05'24" / 05'39" / 05'36" / 05'28" / 05'30" / 05'33" / 05'15" / 05'21" / 05'22" / 05'11" / 05'16" / 05'03" / 04'44" / 04'48" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'43" (+00'59") | 1000 / 1000 |
2 | | 05'17" (+00'33") | 1000 / 2000 |
3 | | 05'27" (+00'43") | 1000 / 3000 |
4 | | 05'18" (+00'34") | 1000 / 4000 |
5 | | 05'19" (+00'35") | 1000 / 5000 |
6 | | 05'17" (+00'33") | 1000 / 6000 |
7 | | 05'23" (+00'39") | 1000 / 7000 |
8 | | 05'20" (+00'36") | 1000 / 8000 |
9 | | 05'25" (+00'41") | 1000 / 9000 |
10 | | 05'23" (+00'39") | 1000 / 10000 |
11 | | 05'39" (+00'55") | 1000 / 11000 |
12 | | 05'35" (+00'51") | 1000 / 12000 |
13 | | 05'28" (+00'44") | 1000 / 13000 |
14 | | 05'30" (+00'46") | 1000 / 14000 |
15 | | 05'33" (+00'49") | 1000 / 15000 |
16 | | 05'15" (+00'31") | 1000 / 16000 |
17 | | 05'21" (+00'37") | 1000 / 17000 |
18 | | 05'21" (+00'37") | 1000 / 18000 |
19 | | 05'11" (+00'27") | 1000 / 19000 |
20 | | 05'15" (+00'31") | 1000 / 20000 |
21 | | 05'02" (+00'18") | 1000 / 21000 |
22 | | 04'44" | 1000 / 22000 |
23 | | 04'46" (+00'02") | 44 / 22044 |
昨天晚上因為下雨的關係所以沒有辦法出門跑跑,還好今天放晴,晚上的天氣還算涼爽,本來想參與山貓團今天的團練,不過因為下班的時間晚了一點,不好意思中途加入所以乾脆進行自主練習,因為氣候涼爽跑步的感覺也不錯,越跑感覺越好,一度想要挑戰25K~30K,最後還是敗在時間晚了,如果還有半個小時的時間我想25K應該是有機會的,循序漸進吧,要開始進行LSD的練習了,一個禮拜多2公里,在11月底挑戰第二場全馬之前應該可以達標,加油啦。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~138 | 65~79% |
2:M馬拉松配速區 | 138~155 | 79~89% |
3:T乳酸耐力區 | 155~161 | 89~92% |
4:A無氧耐力區 | 161~170 | 92~97.5% |
5:I最大耗氧區 | 170~175 | 97.5~100% |
最大心率為175 點此去設定最大心率 |
9月累積里程 :
379.25 km ADIDAS BOSTON BOOTS Adizero 累積 :
1772.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'44" | 00:05'44" |
2 | 05'18" | 00:11'02" |
3 | 05'27" | 00:16'29" |
4 | 05'19" | 00:21'48" |
5 | 05'20" | 00:27'08" |
6 | 05'17" | 00:32'25" |
7 | 05'23" | 00:37'48" |
8 | 05'20" | 00:43'08" |
9 | 05'25" | 00:48'33" |
10 | 05'24" | 00:53'57" |
11 | 05'39" | 00:59'36" |
12 | 05'36" | 01:05'12" |
13 | 05'28" | 01:10'40" |
14 | 05'30" | 01:16'10" |
15 | 05'33" | 01:21'43" |
16 | 05'15" | 01:26'58" |
17 | 05'21" | 01:32'19" |
18 | 05'22" | 01:37'41" |
19 | 05'11" | 01:42'52" |
20 | 05'16" | 01:48'08" |
21 | 05'03" | 01:53'11" |
22 | 04'44" | 01:57'55" |
22.0 | 04'49" | 01:58'08" |