19.1 km | 02:00:44 | 06:19/km日期: 2020-09-13 06:21 - 總爬升: 270 m - 地點: 假日團練趣 - 天氣: 很熱很熱很熱~ - 平均心率: 166 - 卡路里: 1519 Cal - 平均步頻: 168 - 溫度: 25°C - 濕度: 80%
Pace: 05'20" / 04'59" / 04'40" / 05'42" / 05'51" / 05'50" / 05'48" / 05'42" / 12'48" / 06'24" / 06'00" / 06'05" / 10'47" / 06'14" / 05'38" / 05'32" / 05'29" / 05'33" / 05'45" / 07'42" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'20" (+01'46") | 1000 / 1000 |
2 | | 04'59" (+01'25") | 1000 / 2000 |
3 | | 10'57" (+07'23") | 6 / 2006 |
4 | | 03'56" (+00'22") | 400 / 2406 |
5 | | 09'37" (+06'03") | 155 / 2562 |
6 | | 03'34" | 400 / 2962 |
7 | | 07'46" (+04'12") | 193 / 3155 |
8 | | 04'00" (+00'26") | 400 / 3555 |
9 | | 09'01" (+05'27") | 166 / 3721 |
10 | | 04'01" (+00'27") | 400 / 4121 |
11 | | 09'23" (+05'49") | 159 / 4280 |
12 | | 04'03" (+00'29") | 400 / 4680 |
13 | | 11'46" (+08'12") | 127 / 4808 |
14 | | 04'01" (+00'27") | 400 / 5208 |
15 | | 09'33" (+05'59") | 157 / 5365 |
16 | | 04'11" (+00'37") | 400 / 5765 |
17 | | 09'28" (+05'54") | 158 / 5923 |
18 | | 03'54" (+00'20") | 400 / 6323 |
19 | | 11'09" (+07'35") | 134 / 6458 |
20 | | 03'58" (+00'24") | 400 / 6858 |
21 | | 10'29" (+06'55") | 142 / 7001 |
22 | | 04'19" (+00'45") | 400 / 7401 |
23 | | 10'33" (+06'59") | 142 / 7543 |
24 | | 04'16" (+00'42") | 400 / 7943 |
25 | | 12'01" (+08'27") | 124 / 8067 |
26 | | 03'59" (+00'25") | 400 / 8467 |
27 | | 11'14" (+07'40") | 133 / 8601 |
28 | | 10'40" (+07'06") | 142 / 8743 |
29 | | 12'04" (+08'30") | 1000 / 9743 |
30 | | 06'13" (+02'39") | 1000 / 10743 |
31 | | 05'53" (+02'19") | 1000 / 11743 |
32 | | 06'26" (+02'52") | 1000 / 12743 |
33 | | 10'39" (+07'05") | 1000 / 13743 |
34 | | 05'48" (+02'14") | 1000 / 14743 |
35 | | 05'23" (+01'49") | 1000 / 15743 |
36 | | 05'36" (+02'02") | 1000 / 16743 |
37 | | 05'31" (+01'57") | 1000 / 17743 |
38 | | 05'31" (+01'57") | 1000 / 18743 |
39 | | 06'57" (+03'23") | 334 / 19078 |
今天的特訓有種厭世的感覺!!糊裡糊塗的跟隊友排間歇訓練加跑步....
最後還是撐過去了!!
繼續努力訓鞋磨腳,準備下一場的石門水庫馬。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 111~135 | 65~79% |
2:M馬拉松配速區 | 135~153 | 79~89% |
3:T乳酸耐力區 | 153~158 | 89~92% |
4:A無氧耐力區 | 158~167 | 92~97.5% |
5:I最大耗氧區 | 167~172 | 97.5~100% |
最大心率為172 點此去設定最大心率 |
9月累積里程 :
106.21 km Asics Gel-Nimbus22 累積 :
689.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'20" | 00:05'20" |
2 | 04'59" | 00:10'19" |
3 | 04'40" | 00:14'59" |
4 | 05'42" | 00:20'41" |
5 | 05'51" | 00:26'32" |
6 | 05'50" | 00:32'22" |
7 | 05'48" | 00:38'10" |
8 | 05'42" | 00:43'52" |
9 | 12'48" | 00:56'40" |
10 | 06'24" | 01:03'04" |
11 | 06'00" | 01:09'04" |
12 | 06'05" | 01:15'09" |
13 | 10'47" | 01:25'56" |
14 | 06'14" | 01:32'10" |
15 | 05'38" | 01:37'48" |
16 | 05'32" | 01:43'20" |
17 | 05'29" | 01:48'49" |
18 | 05'33" | 01:54'22" |
19 | 05'45" | 02:00'07" |
19.1 | 07'52" | 02:00'44" |