20.0 km | 02:20:21 | 07:00/km日期: 2019-09-14 06:49 - 地點: 潭雅神綠園道 - 天氣: 大晴天 - 平均心率: 140 - 卡路里: 805 Cal - 平均步頻: 188 - 溫度: 27°C - 濕度: 85% - PM2.5: 良好(18)
Pace: 06'35" / 06'40" / 06'47" / 06'52" / 06'45" / 07'04" / 07'12" / 06'59" / 06'42" / 06'51" / 06'43" / 06'44" / 06'58" / 06'58" / 06'47" / 08'19" / 07'34" / 07'56" / 07'41" / 06'57" / 05'50" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'35" | 1000 / 1000 |
2 | | 06'39" (+00'04") | 1000 / 2000 |
3 | | 06'47" (+00'12") | 1000 / 3000 |
4 | | 06'51" (+00'16") | 1000 / 4000 |
5 | | 06'45" (+00'10") | 1000 / 5000 |
6 | | 07'03" (+00'28") | 1000 / 6000 |
7 | | 07'12" (+00'37") | 1000 / 7000 |
8 | | 06'58" (+00'23") | 1000 / 8000 |
9 | | 06'42" (+00'07") | 1000 / 9000 |
10 | | 06'50" (+00'15") | 1000 / 10000 |
11 | | 06'42" (+00'07") | 1000 / 11000 |
12 | | 06'43" (+00'08") | 1000 / 12000 |
13 | | 06'58" (+00'23") | 1000 / 13000 |
14 | | 06'57" (+00'22") | 1000 / 14000 |
15 | | 06'46" (+00'11") | 1000 / 15000 |
16 | | 07'29" (+00'54") | 1000 / 16000 |
17 | | 07'33" (+00'58") | 1000 / 17000 |
18 | | 07'55" (+01'20") | 1000 / 18000 |
19 | | 07'40" (+01'05") | 1000 / 19000 |
20 | | 06'57" (+00'22") | 1000 / 20000 |
21 | | 06'11" | 19 / 20019 |
連假晚上家人要聚餐,只好早上來跑LSD。
這週的課表本來是29公里,但可能是因爲昨晚跑了間歇,過11個小時馬上又跑長距離的關係,覺得腳超沒力,身體好重,跑得慢又好痛苦。😭
20公里時,全身帶的水已喝光,離放置水壺的休息區卻還有6公里。頭上豔陽高照,腳下痠麻無比,嘴中更是口乾舌燥。龜速前進幾公里後,我知道這次的練習已是無效,乾脆停下來慢慢走。
原來這就是「放棄」的感覺......😢
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 |
9月累積里程 :
168.79 km NIKE Zoom Pegasus 33 靛紫 累積 :
764.1 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'35" | 00:06'35" |
2 | 06'40" | 00:13'15" |
3 | 06'47" | 00:20'02" |
4 | 06'52" | 00:26'54" |
5 | 06'45" | 00:33'39" |
6 | 07'04" | 00:40'43" |
7 | 07'12" | 00:47'55" |
8 | 06'59" | 00:54'54" |
9 | 06'42" | 01:01'36" |
10 | 06'51" | 01:08'27" |
11 | 06'43" | 01:15'10" |
12 | 06'44" | 01:21'54" |
13 | 06'58" | 01:28'52" |
14 | 06'58" | 01:35'50" |
15 | 06'47" | 01:42'37" |
16 | 08'19" | 01:50'56" |
17 | 07'34" | 01:58'30" |
18 | 07'56" | 02:06'26" |
19 | 07'41" | 02:14'07" |
20 | 06'57" | 02:21'04" |
20.0 | 06'02" | 02:21'11" |