23.4 km | 01:56:27 | 04:58/km日期: 2023-11-01 04:30 - 地點: 中和運動場 - 天氣: 晴 - 平均心率: 137 - 卡路里: 1242 Cal - 平均步頻: 184 - 溫度: 23°C - 濕度: 84%
Pace: 06'06" / 05'08" / 04'56" / 04'57" / 04'54" / 04'56" / 04'52" / 04'54" / 04'53" / 05'03" / 05'00" / 04'53" / 05'03" / 04'52" / 05'06" / 04'54" / 04'51" / 04'50" / 04'53" / 04'56" / 04'51" / 04'49" / 04'49" / 05'27" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'05" (+01'17") | 1000 / 1000 |
2 | | 05'08" (+00'20") | 1000 / 2000 |
3 | | 04'55" (+00'07") | 1000 / 3000 |
4 | | 04'57" (+00'09") | 1000 / 4000 |
5 | | 04'54" (+00'06") | 1000 / 5000 |
6 | | 04'55" (+00'07") | 1000 / 6000 |
7 | | 04'52" (+00'04") | 1000 / 7000 |
8 | | 04'53" (+00'05") | 1000 / 8000 |
9 | | 04'53" (+00'05") | 1000 / 9000 |
10 | | 05'03" (+00'15") | 1000 / 10000 |
11 | | 04'59" (+00'11") | 1000 / 11000 |
12 | | 04'53" (+00'05") | 1000 / 12000 |
13 | | 05'03" (+00'15") | 1000 / 13000 |
14 | | 04'51" (+00'03") | 1000 / 14000 |
15 | | 05'05" (+00'17") | 1000 / 15000 |
16 | | 04'54" (+00'06") | 1000 / 16000 |
17 | | 04'50" (+00'02") | 1000 / 17000 |
18 | | 04'49" (+00'01") | 1000 / 18000 |
19 | | 04'53" (+00'05") | 1000 / 19000 |
20 | | 04'55" (+00'07") | 1000 / 20000 |
21 | | 04'51" (+00'03") | 1000 / 21000 |
22 | | 04'49" (+00'01") | 1000 / 22000 |
23 | | 04'48" | 1000 / 23000 |
24 | | 05'26" (+00'38") | 370 / 23370 |
23K中長跑
心率132~148
近期的疲憊感還在,不過跑起來還算順,
很快就把心率拉到目標區間,
但也不太想再加速了,就維持在4'50"左右,
穩穩跑完
今天一包膠、一包BCAA。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 115~140 | 65~79% |
2:M馬拉松配速區 | 140~158 | 79~89% |
3:T乳酸耐力區 | 158~163 | 89~92% |
4:A無氧耐力區 | 163~173 | 92~97.5% |
5:I最大耗氧區 | 173~178 | 97.5~100% |
最大心率為178 點此去設定最大心率 |
11月累積里程 :
476.95 km Nike Zoom Fly 5 累積 :
984.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'06" | 00:06'06" |
2 | 05'08" | 00:11'14" |
3 | 04'56" | 00:16'10" |
4 | 04'57" | 00:21'07" |
5 | 04'54" | 00:26'01" |
6 | 04'56" | 00:30'57" |
7 | 04'52" | 00:35'49" |
8 | 04'54" | 00:40'43" |
9 | 04'53" | 00:45'36" |
10 | 05'03" | 00:50'39" |
11 | 05'00" | 00:55'39" |
12 | 04'53" | 01:00'32" |
13 | 05'03" | 01:05'35" |
14 | 04'52" | 01:10'27" |
15 | 05'06" | 01:15'33" |
16 | 04'54" | 01:20'27" |
17 | 04'51" | 01:25'18" |
18 | 04'50" | 01:30'08" |
19 | 04'53" | 01:35'01" |
20 | 04'56" | 01:39'57" |
21 | 04'51" | 01:44'48" |
22 | 04'49" | 01:49'37" |
23 | 04'49" | 01:54'26" |
23.4 | 05'26" | 01:56'27" |