23.3 km | 02:43:16 | 06:59/km日期: 2016-11-16 08:39 - 平均心率: 57 - 卡路里: 1644 Cal - 溫度: 23°C - 濕度: 81%
Pace: 07'20" / 06'34" / 06'34" / 07'21" / 06'49" / 06'33" / 06'15" / 06'21" / 05'48" / 05'59" / 10'34" / 10'09" / 06'31" / 06'13" / 06'12" / 06'06" / 05'52" / 06'04" / 06'30" / 06'41" / 06'46" / 06'10" / 06'23" / 22'14" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 07'19" (+01'31") | 994 / 994 |
2 | | 06'34" (+00'46") | 1022 / 2017 |
3 | | 06'35" (+00'47") | 1004 / 3022 |
4 | | 07'20" (+01'32") | 1002 / 4025 |
5 | | 06'46" (+00'58") | 1002 / 5027 |
6 | | 06'34" (+00'46") | 1005 / 6033 |
7 | | 06'15" (+00'27") | 1012 / 7045 |
8 | | 06'16" (+00'28") | 1007 / 8053 |
9 | | 05'48" | 1000 / 9054 |
10 | | 05'59" (+00'11") | 1011 / 10066 |
11 | | 11'10" (+05'22") | 1011 / 11077 |
12 | | 09'35" (+03'47") | 1003 / 12081 |
13 | | 06'27" (+00'39") | 1008 / 13089 |
14 | | 06'06" (+00'18") | 1007 / 14097 |
15 | | 06'19" (+00'31") | 1011 / 15109 |
16 | | 06'02" (+00'14") | 1005 / 16114 |
17 | | 05'52" (+00'04") | 1010 / 17125 |
18 | | 06'05" (+00'17") | 1002 / 18128 |
19 | | 06'35" (+00'47") | 1005 / 19133 |
20 | | 06'40" (+00'52") | 1005 / 20138 |
21 | | 06'38" (+00'50") | 1009 / 21147 |
22 | | 06'10" (+00'22") | 1000 / 22148 |
23 | | 06'27" (+00'39") | 1015 / 23163 |
24 | | 18'27" (+12'39") | 349 / 23513 |
21k/day: Day 11 按照原訂計畫, 進行半馬耐力訓練.
補給: 8k 荷蘭餅 x 2 , 16k 黑糖塊 x 2
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~137 | 65~79% |
2:M馬拉松配速區 | 137~154 | 79~89% |
3:T乳酸耐力區 | 154~160 | 89~92% |
4:A無氧耐力區 | 160~169 | 92~97.5% |
5:I最大耗氧區 | 169~174 | 97.5~100% |
最大心率為174 點此去設定最大心率 |
11月累積里程 : 520.83 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'20" | 00:07'20" |
2 | 06'34" | 00:13'54" |
3 | 06'34" | 00:20'28" |
4 | 07'21" | 00:27'49" |
5 | 06'49" | 00:34'38" |
6 | 06'33" | 00:41'11" |
7 | 06'15" | 00:47'26" |
8 | 06'21" | 00:53'47" |
9 | 05'48" | 00:59'35" |
10 | 05'59" | 01:05'34" |
11 | 10'34" | 01:16'08" |
12 | 10'09" | 01:26'17" |
13 | 06'31" | 01:32'48" |
14 | 06'13" | 01:39'01" |
15 | 06'12" | 01:45'13" |
16 | 06'06" | 01:51'19" |
17 | 05'52" | 01:57'11" |
18 | 06'04" | 02:03'15" |
19 | 06'30" | 02:09'45" |
20 | 06'41" | 02:16'26" |
21 | 06'46" | 02:23'12" |
22 | 06'10" | 02:29'22" |
23 | 06'23" | 02:35'45" |
23.3 | 22'14" | 02:43'16" |