14.0 km | 01:17:28 | 05:32/km日期: 2019-05-28 18:19 - 總爬升: 191 m - 地點: NTHU - 天氣: GOOD - 平均心率: 125 - 卡路里: 932 Cal - 平均步頻: 178 - 溫度: 23°C - 濕度: 86% - PM2.5: 良好(8)
Pace: 05'59" / 05'35" / 09'32" / 07'00" / 10'07" / 05'12" / 04'39" / 06'09" / 09'03" / 07'51" / 06'12" / 05'35" / 10'55" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'59" (+02'54") | 1000 / 1000 |
2 | | 05'35" (+02'30") | 1000 / 2000 |
3 | | 05'43" (+02'38") | 285 / 2285 |
4 | | 03'22" (+00'17") | 103 / 2388 |
5 | | 05'41" (+02'36") | 120 / 2509 |
6 | | 03'18" (+00'13") | 97 / 2606 |
7 | | 06'04" (+02'59") | 116 / 2723 |
8 | | 03'26" (+00'21") | 100 / 2823 |
9 | | 06'01" (+02'56") | 113 / 2937 |
10 | | 03'20" (+00'15") | 100 / 3037 |
11 | | 05'43" (+02'38") | 229 / 3266 |
12 | | 03'21" (+00'16") | 200 / 3467 |
13 | | 05'57" (+02'52") | 222 / 3690 |
14 | | 03'20" (+00'15") | 202 / 3892 |
15 | | 06'02" (+02'57") | 219 / 4111 |
16 | | 03'21" (+00'16") | 214 / 4326 |
17 | | 08'10" (+05'05") | 202 / 4528 |
18 | | 03'05" | 212 / 4741 |
19 | | 12'58" (+09'53") | 52 / 4793 |
20 | | 03'41" (+00'36") | 413 / 5207 |
21 | | 06'31" (+03'26") | 217 / 5424 |
22 | | 03'38" (+00'33") | 418 / 5843 |
23 | | 08'14" (+05'09") | 215 / 6058 |
24 | | 03'34" (+00'29") | 419 / 6478 |
25 | | 07'34" (+04'29") | 261 / 6739 |
26 | | 03'30" (+00'25") | 426 / 7166 |
27 | | 10'30" (+07'25") | 230 / 7396 |
28 | | 03'39" (+00'34") | 409 / 7806 |
29 | | 08'06" (+05'01") | 218 / 8025 |
30 | | 03'36" (+00'31") | 420 / 8445 |
31 | | 09'57" (+06'52") | 42 / 8487 |
32 | | 03'38" (+00'33") | 417 / 8905 |
33 | | 15'32" (+12'27") | 231 / 9137 |
34 | | 03'37" (+00'32") | 412 / 9549 |
35 | | 05'52" (+02'47") | 589 / 10138 |
36 | | 07'50" (+04'45") | 214 / 10352 |
37 | | 03'35" (+00'30") | 425 / 10777 |
38 | | 11'08" (+08'03") | 216 / 10994 |
39 | | 03'28" (+00'23") | 427 / 11421 |
40 | | 08'25" (+05'20") | 438 / 11860 |
41 | | 03'25" (+00'20") | 420 / 12280 |
42 | | 06'35" (+03'30") | 1000 / 13280 |
43 | | 07'10" (+04'05") | 566 / 13847 |
週二間歇跑,早上傾盆大雨,傍晚很涼爽. 穿上 Adizero 練習防滑.
0-2.2 K 公司-操場; 拉筋伸展
4x 100@P320+100 慢跑
4x 200@P320 +200 慢跑
6x400@90"+200 慢跑 => 2 組 ; 最後一趟跑 86".
慢跑回家......
心得:
1. 有扎實完成主課表
2. 周四若天氣好,穿 4% 自測 5K @96"
3. 間歇下周改為 3x(400&600)@ P340=>2 組
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 110~134 | 65~79% |
2:M馬拉松配速區 | 134~151 | 79~89% |
3:T乳酸耐力區 | 151~156 | 89~92% |
4:A無氧耐力區 | 156~165 | 92~97.5% |
5:I最大耗氧區 | 165~170 | 97.5~100% |
最大心率為170 點此去設定最大心率 |
5月累積里程 :
318.79 km adidas ADIZERO JAPAN 累積 :
1493.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'59" | 00:05'59" |
2 | 05'35" | 00:11'34" |
3 | 09'32" | 00:21'06" |
4 | 07'00" | 00:28'06" |
5 | 10'07" | 00:38'13" |
6 | 05'12" | 00:43'25" |
7 | 04'39" | 00:48'04" |
8 | 06'09" | 00:54'13" |
9 | 09'03" | 01:03'16" |
10 | 07'51" | 01:11'07" |
11 | 06'12" | 01:17'19" |
12 | 05'35" | 01:22'54" |
13 | 10'55" | 01:33'49" |
13.8 | 07'30" | 01:40'11" |