18.4 km | 01:31:24 | 04:58/km日期: 2013-12-22 09:43 - 總爬升: 149 m - 地點: 澳門-氹仔-澳門 - 天氣: 晴, 有陽光, 但仍凍, 又大風 - 平均心率: 178 - 卡路里: 1485 Cal - 溫度: 11°C - 濕度: 66%
Pace: 05'14" / 04'48" / 04'54" / 04'51" / 04'52" / 04'37" / 05'08" / 04'41" / 04'53" / 04'50" / 05'09" / 04'50" / 04'51" / 04'54" / 05'03" / 05'00" / 05'02" / 05'07" / 06'52" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'13" (+00'42") | 996 / 996 |
2 | | 04'48" (+00'17") | 975 / 1972 |
3 | | 04'52" (+00'21") | 1011 / 2983 |
4 | | 04'51" (+00'20") | 1006 / 3989 |
5 | | 04'58" (+00'27") | 984 / 4973 |
6 | | 04'31" | 1033 / 6007 |
7 | | 05'05" (+00'34") | 1014 / 7021 |
8 | | 04'42" (+00'11") | 1009 / 8031 |
9 | | 04'53" (+00'22") | 1020 / 9051 |
10 | | 04'51" (+00'20") | 1013 / 10065 |
11 | | 05'05" (+00'34") | 1003 / 11068 |
12 | | 04'53" (+00'22") | 1013 / 12082 |
13 | | 04'55" (+00'24") | 1020 / 13102 |
14 | | 04'47" (+00'16") | 1013 / 14116 |
15 | | 05'03" (+00'32") | 999 / 15116 |
16 | | 04'59" (+00'28") | 1018 / 16134 |
17 | | 05'03" (+00'32") | 999 / 17133 |
18 | | 05'08" (+00'37") | 1015 / 18148 |
19 | | 04'54" (+00'23") | 389 / 18538 |
又凍, 又大風,不過還好, 有陽光, 不致好似平時未天光時太凍, 來了一次較短的 LSD, 加强上下坡肌力
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 130~158 | 65~79% |
2:M馬拉松配速區 | 158~178 | 79~89% |
3:T乳酸耐力區 | 178~184 | 89~92% |
4:A無氧耐力區 | 184~195 | 92~97.5% |
5:I最大耗氧區 | 195~200 | 97.5~100% |
最大心率為200 點此去設定最大心率 |
12月累積里程 :
200.07 km MIZUNO WAVE AMULET 4 累積 :
953.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'14" | 00:05'14" |
2 | 04'48" | 00:10'02" |
3 | 04'54" | 00:14'56" |
4 | 04'51" | 00:19'47" |
5 | 04'52" | 00:24'39" |
6 | 04'37" | 00:29'16" |
7 | 05'08" | 00:34'24" |
8 | 04'41" | 00:39'05" |
9 | 04'53" | 00:43'58" |
10 | 04'50" | 00:48'48" |
11 | 05'09" | 00:53'57" |
12 | 04'50" | 00:58'47" |
13 | 04'51" | 01:03'38" |
14 | 04'54" | 01:08'32" |
15 | 05'03" | 01:13'35" |
16 | 05'00" | 01:18'35" |
17 | 05'02" | 01:23'37" |
18 | 05'07" | 01:28'44" |
18.4 | 06'52" | 01:31'24" |