21.0 km | 01:38:22 | 04:41/km日期: 2018-09-23 05:48 - 平均心率: 159 - 卡路里: 1178 Cal - 平均步頻: 182 - 溫度: 26°C - 濕度: 85% - PM2.5: 良好(20)
Pace: 05'05" / 05'03" / 05'04" / 04'56" / 04'25" / 04'30" / 04'26" / 04'28" / 04'46" / 04'25" / 04'29" / 04'20" / 04'50" / 04'26" / 04'30" / 04'31" / 05'15" / 04'51" / 04'53" / 04'50" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'55" (+00'37") | 393 / 393 |
2 | | 05'16" (+00'58") | 399 / 792 |
3 | | 04'59" (+00'41") | 403 / 1195 |
4 | | 05'08" (+00'50") | 397 / 1592 |
5 | | 04'59" (+00'41") | 406 / 1998 |
6 | | 05'06" (+00'48") | 401 / 2400 |
7 | | 05'04" (+00'46") | 403 / 2804 |
8 | | 04'58" (+00'40") | 410 / 3215 |
9 | | 04'53" (+00'35") | 409 / 3624 |
10 | | 04'56" (+00'38") | 406 / 4031 |
11 | | 04'24" (+00'06") | 404 / 4435 |
12 | | 04'25" (+00'07") | 407 / 4843 |
13 | | 04'27" (+00'09") | 410 / 5254 |
14 | | 04'26" (+00'08") | 408 / 5663 |
15 | | 04'32" (+00'14") | 409 / 6072 |
16 | | 04'29" (+00'11") | 406 / 6479 |
17 | | 04'25" (+00'07") | 412 / 6892 |
18 | | 04'26" (+00'08") | 409 / 7301 |
19 | | 04'29" (+00'11") | 414 / 7716 |
20 | | 04'27" (+00'09") | 405 / 8121 |
21 | | 05'17" (+00'59") | 420 / 8541 |
22 | | 04'18" | 410 / 8952 |
23 | | 04'26" (+00'08") | 406 / 9358 |
24 | | 04'21" (+00'03") | 416 / 9775 |
25 | | 04'29" (+00'11") | 411 / 10186 |
26 | | 04'27" (+00'09") | 407 / 10594 |
27 | | 04'31" (+00'13") | 405 / 10999 |
28 | | 04'20" (+00'02") | 414 / 11414 |
29 | | 04'18" | 414 / 11828 |
30 | | 04'24" (+00'06") | 416 / 12245 |
31 | | 05'27" (+01'09") | 422 / 12667 |
32 | | 04'22" (+00'04") | 414 / 13082 |
33 | | 04'25" (+00'07") | 410 / 13493 |
34 | | 04'26" (+00'08") | 416 / 13910 |
35 | | 04'29" (+00'11") | 412 / 14322 |
36 | | 04'31" (+00'13") | 411 / 14734 |
37 | | 04'27" (+00'09") | 414 / 15148 |
38 | | 04'32" (+00'14") | 409 / 15558 |
39 | | 04'30" (+00'12") | 408 / 15967 |
40 | | 04'37" (+00'19") | 407 / 16374 |
41 | | 04'56" (+00'38") | 404 / 16779 |
42 | | 04'55" (+00'37") | 407 / 17186 |
43 | | 04'44" (+00'26") | 419 / 17606 |
44 | | 04'54" (+00'36") | 409 / 18015 |
45 | | 04'58" (+00'40") | 408 / 18423 |
46 | | 04'51" (+00'33") | 407 / 18830 |
47 | | 04'45" (+00'27") | 409 / 19240 |
48 | | 04'49" (+00'31") | 413 / 19654 |
49 | | 04'52" (+00'34") | 412 / 20066 |
50 | | 04'45" (+00'27") | 822 / 20889 |
51 | | 04'28" (+00'10") | 113 / 21002 |
長距離跑全程不停錶
21,31圈各喝水30秒
中間5k-16k配4:30內
其餘照體感來跑
本週週跑118k,第一次週跑破110k
以一天跑一次而言,算盡崩了
跑到現在會覺得,恢復能力也是實力之一
你今天完成400間歇80秒
明天緩跑,接著後天又是強度
就算這週強度都完成了,還有下週
要如何從強度中恢復,進行下一個強度
我昨天跑13期6分半,其實蠻累了
想著今天20k,怎麼可能跑的起來
昨天用熱水跟冰水交替循環,加拉筋
今天總算比較舒服了
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~148 | 65~79% |
2:M馬拉松配速區 | 148~167 | 79~89% |
3:T乳酸耐力區 | 167~172 | 89~92% |
4:A無氧耐力區 | 172~183 | 92~97.5% |
5:I最大耗氧區 | 183~188 | 97.5~100% |
最大心率為188 點此去設定最大心率 |
9月累積里程 :
452.71 km Adidas adizero Boston 6(黑) 累積 :
1083.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'05" | 00:05'05" |
2 | 05'03" | 00:10'08" |
3 | 05'04" | 00:15'12" |
4 | 04'56" | 00:20'08" |
5 | 04'25" | 00:24'33" |
6 | 04'30" | 00:29'03" |
7 | 04'26" | 00:33'29" |
8 | 04'28" | 00:37'57" |
9 | 04'46" | 00:42'43" |
10 | 04'25" | 00:47'08" |
11 | 04'29" | 00:51'37" |
12 | 04'20" | 00:55'57" |
13 | 04'50" | 01:00'47" |
14 | 04'26" | 01:05'13" |
15 | 04'30" | 01:09'43" |
16 | 04'31" | 01:14'14" |
17 | 05'15" | 01:19'29" |
18 | 04'51" | 01:24'20" |
19 | 04'53" | 01:29'13" |
20 | 04'50" | 01:34'03" |
21.0 | 04'44" | 01:38'48" |