41.0 km | 04:19:20 | 06:19/km日期: 2020-03-07 16:40 - 總爬升: 332 m - 地點: 民雄~梅山~竹崎 - 天氣: 涼爽 - 平均心率: 152 - 卡路里: 2583 Cal - 平均步頻: 162 - 溫度: 28°C - 濕度: 60%
Pace: 05'40" / 05'15" / 05'33" / 05'46" / 05'57" / 05'53" / 05'40" / 05'46" / 05'48" / 05'48" / 05'45" / 06'02" / 05'48" / 05'51" / 05'32" / 06'03" / 06'01" / 09'30" / 05'52" / 06'16" / 05'16" / 05'58" / 05'59" / 06'12" / 05'50" / 13'09" / 15'28" / 06'09" / 07'45" / 08'13" / 05'34" / 05'59" / 07'23" / 07'50" / 05'58" / 07'24" / 06'42" / 06'26" / 06'10" / 07'07" / 09'13" / 09'26" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'39" (+00'25") | 1000 / 1000 |
2 | | 05'14" | 1000 / 2000 |
3 | | 05'33" (+00'19") | 1000 / 3000 |
4 | | 05'46" (+00'32") | 1000 / 4000 |
5 | | 05'56" (+00'42") | 1000 / 5000 |
6 | | 05'53" (+00'39") | 1000 / 6000 |
7 | | 05'39" (+00'25") | 1000 / 7000 |
8 | | 05'45" (+00'31") | 1000 / 8000 |
9 | | 05'47" (+00'33") | 1000 / 9000 |
10 | | 05'47" (+00'33") | 1000 / 10000 |
11 | | 05'45" (+00'31") | 1000 / 11000 |
12 | | 06'02" (+00'48") | 1000 / 12000 |
13 | | 05'47" (+00'33") | 1000 / 13000 |
14 | | 05'51" (+00'37") | 1000 / 14000 |
15 | | 05'32" (+00'18") | 1000 / 15000 |
16 | | 06'02" (+00'48") | 1000 / 16000 |
17 | | 06'01" (+00'47") | 1000 / 17000 |
18 | | 05'40" (+00'26") | 1000 / 18000 |
19 | | 05'52" (+00'38") | 1000 / 19000 |
20 | | 06'15" (+01'01") | 1000 / 20000 |
21 | | 05'16" (+00'02") | 1000 / 21000 |
22 | | 05'57" (+00'43") | 1000 / 22000 |
23 | | 05'58" (+00'44") | 1000 / 23000 |
24 | | 06'12" (+00'58") | 1000 / 24000 |
25 | | 05'49" (+00'35") | 1000 / 25000 |
26 | | 09'54" (+04'40") | 1000 / 26000 |
27 | | 06'29" (+01'15") | 1000 / 27000 |
28 | | 06'08" (+00'54") | 1000 / 28000 |
29 | | 07'19" (+02'05") | 1000 / 29000 |
30 | | 08'13" (+02'59") | 1000 / 30000 |
31 | | 05'33" (+00'19") | 1000 / 31000 |
32 | | 05'59" (+00'45") | 1000 / 32000 |
33 | | 07'22" (+02'08") | 1000 / 33000 |
34 | | 07'50" (+02'36") | 1000 / 34000 |
35 | | 05'58" (+00'44") | 1000 / 35000 |
36 | | 07'24" (+02'10") | 1000 / 36000 |
37 | | 06'41" (+01'27") | 1000 / 37000 |
38 | | 06'26" (+01'12") | 1000 / 38000 |
39 | | 06'09" (+00'55") | 1000 / 39000 |
40 | | 07'07" (+01'53") | 1000 / 40000 |
41 | | 09'12" (+03'58") | 1000 / 41000 |
42 | | 11'05" (+05'51") | 25 / 41025 |
早上爬不起來,就取消36灣的練習,下午這個路線是臨時規劃的,預定5小時內跑完,7K後一直到梅山17K都是緩上坡,17K在梅山小7買飲料補給,跑到25K(竹崎親水公園)體力不支,明明天氣涼爽,卻跑的滿身大汗,體力明顯流失很多,停下用走的去全聯買1瓶580cc的運動飲料,結果不到1分鐘就喝完,又走去小7買麵包吃,結果吃到肚子感覺脹氣,覺得有點不舒服,後續整個跑步都開始都亂掉了,只能跑走跑走,爾後30K以上距離自主練習,會盡量安排折返或繞圈折返,不繞外圍練習了。
此路線應該不會想再跑第二次了,因為車子多且都開很快,且台3線梅山~竹崎間有些路段沒有路燈,且都剛好碰到上下坡,跑起來蠻危險的。
今天跑起來蠻舒適的,心率都算低,不過一直爬緩坡也會覺得累。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 116~141 | 65~79% |
2:M馬拉松配速區 | 141~159 | 79~89% |
3:T乳酸耐力區 | 159~164 | 89~92% |
4:A無氧耐力區 | 164~174 | 92~97.5% |
5:I最大耗氧區 | 174~179 | 97.5~100% |
最大心率為179 點此去設定最大心率 |
3月累積里程 :
442.05 km Hoka Clifton6(USA11) 累積 :
1285.4 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'40" | 00:05'40" |
2 | 05'15" | 00:10'55" |
3 | 05'33" | 00:16'28" |
4 | 05'46" | 00:22'14" |
5 | 05'57" | 00:28'11" |
6 | 05'53" | 00:34'04" |
7 | 05'40" | 00:39'44" |
8 | 05'46" | 00:45'30" |
9 | 05'48" | 00:51'18" |
10 | 05'48" | 00:57'06" |
11 | 05'45" | 01:02'51" |
12 | 06'02" | 01:08'53" |
13 | 05'48" | 01:14'41" |
14 | 05'51" | 01:20'32" |
15 | 05'32" | 01:26'04" |
16 | 06'03" | 01:32'07" |
17 | 06'01" | 01:38'08" |
18 | 09'30" | 01:47'38" |
19 | 05'52" | 01:53'30" |
20 | 06'16" | 01:59'46" |
21 | 05'16" | 02:05'02" |
22 | 05'58" | 02:11'00" |
23 | 05'59" | 02:16'59" |
24 | 06'12" | 02:23'11" |
25 | 05'50" | 02:29'01" |
26 | 13'09" | 02:42'10" |
27 | 15'28" | 02:57'38" |
28 | 06'09" | 03:03'47" |
29 | 07'45" | 03:11'32" |
30 | 08'13" | 03:19'45" |
31 | 05'34" | 03:25'19" |
32 | 05'59" | 03:31'18" |
33 | 07'23" | 03:38'41" |
34 | 07'50" | 03:46'31" |
35 | 05'58" | 03:52'29" |
36 | 07'24" | 03:59'53" |
37 | 06'42" | 04:06'35" |
38 | 06'26" | 04:13'01" |
39 | 06'10" | 04:19'11" |
40 | 07'07" | 04:26'18" |
41 | 09'13" | 04:35'31" |
41.0 | 10'59" | 04:35'48" |