30.0 km | 02:51:56 | 05:43/km日期: 2017-10-30 18:15 - 總爬升: 400 m - 地點: 台南 楠西 - 天氣: 晴 - 平均心率: 108 - 卡路里: 1836 Cal - 總步數: 30150 - 平均步頻: 175 - 平均步幅: 99 cm - 溫度: 22°C - 濕度: 61% - PM2.5: 良好(34)
Pace: 05'55" / 05'51" / 05'49" / 05'48" / 05'46" / 05'47" / 05'47" / 05'41" / 05'47" / 05'47" / 05'38" / 05'38" / 05'32" / 05'37" / 05'39" / 05'40" / 05'30" / 05'31" / 05'34" / 05'30" / 05'20" / 05'31" / 05'35" / 05'40" / 05'45" / 05'58" / 06'04" / 05'57" / 06'09" / 05'54" / 22'13" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
| 1 | | 05'54" (+00'34") | 1008 / 1008 | 168 / 100 |
| 2 | | 05'47" (+00'27") | 1001 / 2010 | 172 / 99 |
| 3 | | 05'50" (+00'30") | 1005 / 3015 | 178 / 96 |
| 4 | | 05'45" (+00'25") | 1007 / 4023 | 175 / 98 |
| 5 | | 05'44" (+00'24") | 1004 / 5028 | 177 / 98 |
| 6 | | 05'45" (+00'25") | 1008 / 6036 | 177 / 98 |
| 7 | | 05'43" (+00'23") | 1007 / 7044 | 179 / 97 |
| 8 | | 05'39" (+00'19") | 1003 / 8047 | 179 / 98 |
| 9 | | 05'45" (+00'25") | 1003 / 9051 | 178 / 97 |
| 10 | | 05'46" (+00'26") | 1002 / 10053 | 179 / 96 |
| 11 | | 05'36" (+00'16") | 1003 / 11057 | 176 / 101 |
| 12 | | 05'38" (+00'18") | 1000 / 12057 | 175 / 101 |
| 13 | | 05'31" (+00'11") | 1006 / 13064 | 181 / 99 |
| 14 | | 05'36" (+00'16") | 1001 / 14065 | 178 / 100 |
| 15 | | 05'38" (+00'18") | 1000 / 15066 | 183 / 96 |
| 16 | | 05'37" (+00'17") | 1007 / 16074 | 176 / 100 |
| 17 | | 05'28" (+00'08") | 1004 / 17078 | 175 / 103 |
| 18 | | 05'31" (+00'11") | 1010 / 18089 | 176 / 102 |
| 19 | | 05'30" (+00'10") | 1008 / 19097 | 170 / 106 |
| 20 | | 05'26" (+00'06") | 1000 / 20097 | 179 / 102 |
| 21 | | 05'20" | 1007 / 21104 | 153 / 122 |
| 22 | | 05'30" (+00'10") | 1002 / 22106 | 177 / 102 |
| 23 | | 05'35" (+00'15") | 1008 / 23114 | 174 / 102 |
| 24 | | 05'35" (+00'15") | 1004 / 24119 | 183 / 97 |
| 25 | | 05'46" (+00'26") | 1007 / 25127 | 182 / 95 |
| 26 | | 05'54" (+00'34") | 1002 / 26129 | 180 / 94 |
| 27 | | 06'04" (+00'44") | 1006 / 27135 | 158 / 103 |
| 28 | | 05'54" (+00'34") | 1004 / 28140 | 169 / 100 |
| 29 | | 06'06" (+00'46") | 1000 / 29140 | 168 / 97 |
| 30 | | 05'55" (+00'35") | 1004 / 30144 | 173 / 97 |
10/30跑30K!備戰~田中馬
今天一下班就著裝~準備30K的自主訓練
因為自10/01烏來馬後,休息了2周沒跑,進度嚴重落後
所以今天跑30K剛好集滿~月跑量150K~達成連續3個月150K的月跑量
同時也當作田中馬前的LSD訓練
本來只是想以05:50~06:10的均速完成30K的訓練,誰知一開跑2~3K後就失速了
哈哈哈!後來想說乾脆看看能不能把30K都弄在06:00以內,(27~29K有失守幾秒鐘)
雖然如此今天還是有幾點要慶祝一下:
1.完成第2次自主訓練30K,首次雙腳不停跑30K
2.半馬破PB, 半馬破2
3.30K~3小時內搞定
11月~再加油!
| 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 : 150.70 km
MW Watch 上傳 | 7 years ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 05'55" | 00:05'55" |
| 2 | 05'51" | 00:11'46" |
| 3 | 05'49" | 00:17'35" |
| 4 | 05'48" | 00:23'23" |
| 5 | 05'46" | 00:29'09" |
| 6 | 05'47" | 00:34'56" |
| 7 | 05'47" | 00:40'43" |
| 8 | 05'41" | 00:46'24" |
| 9 | 05'47" | 00:52'11" |
| 10 | 05'47" | 00:57'58" |
| 11 | 05'38" | 01:03'36" |
| 12 | 05'38" | 01:09'14" |
| 13 | 05'32" | 01:14'46" |
| 14 | 05'37" | 01:20'23" |
| 15 | 05'39" | 01:26'02" |
| 16 | 05'40" | 01:31'42" |
| 17 | 05'30" | 01:37'12" |
| 18 | 05'31" | 01:42'43" |
| 19 | 05'34" | 01:48'17" |
| 20 | 05'30" | 01:53'47" |
| 21 | 05'20" | 01:59'07" |
| 22 | 05'31" | 02:04'38" |
| 23 | 05'35" | 02:10'13" |
| 24 | 05'40" | 02:15'53" |
| 25 | 05'45" | 02:21'38" |
| 26 | 05'58" | 02:27'36" |
| 27 | 06'04" | 02:33'40" |
| 28 | 05'57" | 02:39'37" |
| 29 | 06'09" | 02:45'46" |
| 30 | 05'54" | 02:51'40" |
| 30.0 | 21'09" | 02:51'56" |
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