28.9 km | 02:24:35 | 05:00/km日期: 2018-11-18 05:24 - 平均心率: 126 - 卡路里: 1382 Cal - 平均步頻: 184 - 溫度: 20°C - 濕度: 95% - PM2.5: 良好(7)
Pace: 04'13" / 06'11" / 04'08" / 07'02" / 04'35" / 04'10" / 04'12" / 12'49" / 04'08" / 04'02" / 04'08" / 08'07" / 04'05" / 04'07" / 04'06" / 04'10" / 04'17" / 08'40" / 04'03" / 04'09" / 04'05" / 05'31" / 06'30" / 04'07" / 04'10" / 06'43" / 04'04" / 06'22" / 03'54" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'13" (+00'16") | 1000 / 1000 |
2 | | 08'49" (+04'52") | 420 / 1420 |
3 | | 04'09" (+00'12") | 1000 / 2420 |
4 | | 04'13" (+00'16") | 1000 / 3420 |
5 | | 09'20" (+05'23") | 616 / 4036 |
6 | | 04'10" (+00'13") | 1000 / 5036 |
7 | | 04'11" (+00'14") | 1000 / 6036 |
8 | | 04'10" (+00'13") | 1000 / 7036 |
9 | | 13'14" (+09'17") | 335 / 7372 |
10 | | 16'27" (+12'30") | 44 / 7416 |
11 | | 04'08" (+00'11") | 1000 / 8416 |
12 | | 04'05" (+00'08") | 1000 / 9416 |
13 | | 04'06" (+00'09") | 1000 / 10416 |
14 | | 04'12" (+00'15") | 1000 / 11416 |
15 | | 11'45" (+07'48") | 520 / 11937 |
16 | | 04'01" (+00'04") | 1000 / 12937 |
17 | | 04'10" (+00'13") | 1000 / 13937 |
18 | | 04'03" (+00'06") | 1000 / 14937 |
19 | | 04'10" (+00'13") | 1000 / 15937 |
20 | | 04'04" (+00'07") | 1000 / 16937 |
21 | | 10'49" (+06'52") | 606 / 17543 |
22 | | 04'00" (+00'03") | 1000 / 18543 |
23 | | 04'05" (+00'08") | 1000 / 19543 |
24 | | 04'04" (+00'07") | 1000 / 20543 |
25 | | 04'04" (+00'07") | 1000 / 21543 |
26 | | 10'27" (+06'30") | 625 / 22169 |
27 | | 04'03" (+00'06") | 1000 / 23169 |
28 | | 04'05" (+00'08") | 1000 / 24169 |
29 | | 04'05" (+00'08") | 1000 / 25169 |
30 | | 10'50" (+06'53") | 412 / 25581 |
31 | | 03'58" (+00'01") | 1000 / 26581 |
32 | | 04'02" (+00'05") | 1000 / 27581 |
33 | | 11'57" (+08'00") | 297 / 27879 |
34 | | 03'57" | 1000 / 28879 |
35 | | 02'48" | 9 / 28888 |
昨天跑個15km moderate run, 再做深蹲,蛙跳各50下,今天就腳就很有感覺。陳哲聖的這樣先跑一小時有速度跑,再做其他訓練,好像真的有效。板橋馬的tune up發覺自己後半肌力不足,這週輕鬆跑都跑山路,再做點深蹲,蛙跳。所以今天Canova specific endurance training 就是這樣肌肉酸痛下展開,前面肚子怪怪的,加上濕度100%,速度上不去,索性跑去上廁所。從4km 開始的長間歇,就恢復一些,由於屁股的梨狀肌酸痛,今天就跑保守一點,較慢速度跑完這樣1,2,3,4,5,4,3,2,1的長間歇, 模擬後半段肌肉疲勞跑法。正常Canova 專項耐力訓練是最長5km 是配馬拉松速度,其餘短的間歇是要越來越快,今天是偷懶版的跑法,也是有操到。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 109~132 | 65~79% |
2:M馬拉松配速區 | 132~149 | 79~89% |
3:T乳酸耐力區 | 149~154 | 89~92% |
4:A無氧耐力區 | 154~163 | 92~97.5% |
5:I最大耗氧區 | 163~168 | 97.5~100% |
最大心率為168 點此去設定最大心率 |
11月累積里程 :
508.71 km 母子鱷魚 第三代Y拖 累積 :
1345.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'13" | 00:04'13" |
2 | 06'11" | 00:10'24" |
3 | 04'08" | 00:14'32" |
4 | 07'02" | 00:21'34" |
5 | 04'35" | 00:26'09" |
6 | 04'10" | 00:30'19" |
7 | 04'12" | 00:34'31" |
8 | 12'49" | 00:47'20" |
9 | 04'08" | 00:51'28" |
10 | 04'02" | 00:55'30" |
11 | 04'08" | 00:59'38" |
12 | 08'07" | 01:07'45" |
13 | 04'05" | 01:11'50" |
14 | 04'07" | 01:15'57" |
15 | 04'06" | 01:20'03" |
16 | 04'10" | 01:24'13" |
17 | 04'17" | 01:28'30" |
18 | 08'40" | 01:37'10" |
19 | 04'03" | 01:41'13" |
20 | 04'09" | 01:45'22" |
21 | 04'05" | 01:49'27" |
22 | 05'31" | 01:54'58" |
23 | 06'30" | 02:01'28" |
24 | 04'07" | 02:05'35" |
25 | 04'10" | 02:09'45" |
26 | 06'43" | 02:16'28" |
27 | 04'04" | 02:20'32" |
28 | 06'22" | 02:26'54" |
28.9 | 03'55" | 02:30'23" |