30.0 km | 02:58:54 | 05:57/km日期: 2015-10-31 06:42 - 地點: 彩虹河濱 - 天氣: 涼爽微微小雨 - 平均心率: 153 - 卡路里: 1540 Cal - 溫度: 23°C - 濕度: 78%
Pace: 06'13" / 06'03" / 05'58" / 05'51" / 05'50" / 06'17" / 05'55" / 05'48" / 05'47" / 06'16" / 05'50" / 05'50" / 05'55" / 05'50" / 05'47" / 07'32" / 05'45" / 05'46" / 05'43" / 06'15" / 05'41" / 05'46" / 05'46" / 05'42" / 07'03" / 05'54" / 05'49" / 05'50" / 05'40" / 05'29" / 04'10" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'13" (+00'45") | 1000 / 1000 |
2 | | 06'02" (+00'34") | 1000 / 2000 |
3 | | 05'57" (+00'29") | 1000 / 3000 |
4 | | 05'50" (+00'22") | 1000 / 4000 |
5 | | 05'50" (+00'22") | 1000 / 5000 |
6 | | 06'17" (+00'49") | 1000 / 6000 |
7 | | 05'54" (+00'26") | 1000 / 7000 |
8 | | 05'48" (+00'20") | 1000 / 8000 |
9 | | 05'46" (+00'18") | 1000 / 9000 |
10 | | 06'15" (+00'47") | 1000 / 10000 |
11 | | 05'50" (+00'22") | 1000 / 11000 |
12 | | 05'50" (+00'22") | 1000 / 12000 |
13 | | 05'54" (+00'26") | 1000 / 13000 |
14 | | 05'50" (+00'22") | 1000 / 14000 |
15 | | 05'46" (+00'18") | 1000 / 15000 |
16 | | 07'32" (+02'04") | 1000 / 16000 |
17 | | 05'44" (+00'16") | 1000 / 17000 |
18 | | 05'46" (+00'18") | 1000 / 18000 |
19 | | 05'42" (+00'14") | 1000 / 19000 |
20 | | 06'14" (+00'46") | 1000 / 20000 |
21 | | 05'41" (+00'13") | 1000 / 21000 |
22 | | 05'46" (+00'18") | 1000 / 22000 |
23 | | 05'45" (+00'17") | 1000 / 23000 |
24 | | 05'41" (+00'13") | 1000 / 24000 |
25 | | 07'03" (+01'35") | 1000 / 25000 |
26 | | 05'53" (+00'25") | 1000 / 26000 |
27 | | 05'49" (+00'21") | 1000 / 27000 |
28 | | 05'50" (+00'22") | 1000 / 28000 |
29 | | 05'39" (+00'11") | 1000 / 29000 |
30 | | 05'28" | 1000 / 30000 |
31 | | 04'44" | 12 / 30012 |
賽季開始第1次30k的LSD練習,今天天氣涼爽微微毛毛雨蠻好跑,雖然週三5k測速、週四進化吃30個甜甜圈,還好影響不大,狀況還不錯,含休在3小時內跑完,希望冬山河能用這速跑完50k 哈~
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 120~146 | 65~79% |
2:M馬拉松配速區 | 146~164 | 79~89% |
3:T乳酸耐力區 | 164~170 | 89~92% |
4:A無氧耐力區 | 170~180 | 92~97.5% |
5:I最大耗氧區 | 180~185 | 97.5~100% |
最大心率為185 點此去設定最大心率 |
10月累積里程 :
152.57 km Mizuno wave spacer dyna 累積 :
475.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'13" | 00:06'13" |
2 | 06'03" | 00:12'16" |
3 | 05'58" | 00:18'14" |
4 | 05'51" | 00:24'05" |
5 | 05'50" | 00:29'55" |
6 | 06'17" | 00:36'12" |
7 | 05'55" | 00:42'07" |
8 | 05'48" | 00:47'55" |
9 | 05'47" | 00:53'42" |
10 | 06'16" | 00:59'58" |
11 | 05'50" | 01:05'48" |
12 | 05'50" | 01:11'38" |
13 | 05'55" | 01:17'33" |
14 | 05'50" | 01:23'23" |
15 | 05'47" | 01:29'10" |
16 | 07'32" | 01:36'42" |
17 | 05'45" | 01:42'27" |
18 | 05'46" | 01:48'13" |
19 | 05'43" | 01:53'56" |
20 | 06'15" | 02:00'11" |
21 | 05'41" | 02:05'52" |
22 | 05'46" | 02:11'38" |
23 | 05'46" | 02:17'24" |
24 | 05'42" | 02:23'06" |
25 | 07'03" | 02:30'09" |
26 | 05'54" | 02:36'03" |
27 | 05'49" | 02:41'52" |
28 | 05'50" | 02:47'42" |
29 | 05'40" | 02:53'22" |
30 | 05'29" | 02:58'51" |
30.0 | 04'07" | 02:58'54" |