20.1 km | 01:47:21 | 05:20/km日期: 2020-07-11 16:55 - 地點: 板二 - 天氣: 32度多雲至晴 - 平均心率: 161 - 卡路里: 1195 Cal - 平均步頻: 172 - 溫度: 35°C - 濕度: 51%
Pace: 05'40" / 05'31" / 05'28" / 05'27" / 05'22" / 05'09" / 05'08" / 05'10" / 05'12" / 05'17" / 05'18" / 05'20" / 05'34" / 05'33" / 05'30" / 05'32" / 05'28" / 05'14" / 05'09" / 05'01" / 04'48" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'40" (+00'39") | 1000 / 1000 |
2 | | 05'31" (+00'30") | 1000 / 2000 |
3 | | 05'27" (+00'26") | 1000 / 3000 |
4 | | 05'26" (+00'25") | 1000 / 4000 |
5 | | 05'22" (+00'21") | 1000 / 5000 |
6 | | 05'09" (+00'08") | 1000 / 6000 |
7 | | 05'07" (+00'06") | 1000 / 7000 |
8 | | 05'09" (+00'08") | 1000 / 8000 |
9 | | 05'12" (+00'11") | 1000 / 9000 |
10 | | 05'17" (+00'16") | 1000 / 10000 |
11 | | 05'17" (+00'16") | 1000 / 11000 |
12 | | 05'19" (+00'18") | 1000 / 12000 |
13 | | 05'26" (+00'25") | 1000 / 13000 |
14 | | 05'33" (+00'32") | 1000 / 14000 |
15 | | 05'29" (+00'28") | 1000 / 15000 |
16 | | 05'31" (+00'30") | 1000 / 16000 |
17 | | 05'27" (+00'26") | 1000 / 17000 |
18 | | 05'14" (+00'13") | 1000 / 18000 |
19 | | 05'08" (+00'07") | 1000 / 19000 |
20 | | 05'01" | 1000 / 20000 |
21 | | 04'42" | 91 / 20091 |
LSD 操場繞圈圈
週末加強訓練,下午天氣很給力出個多雲,起跑還下點小雨清涼一下。不過沒多久天氣又恢復了,時出太陽,大多是在多雲下跑步。前10K狀況不錯,5-10K跑在510上下,體感感覺像慢跑。過13K後小撞牆,14-16K肚子有點不舒服,可能跑前嚐試喝甜菜汁來增加狀況,結果肚子還不適應的樣子,也不知道狀況是否有提升,因為天氣很好。16K後狀況好轉,慢跑至結束。熱適應又回到100%~
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 134~163 | 65~79% |
2:M馬拉松配速區 | 163~184 | 79~89% |
3:T乳酸耐力區 | 184~190 | 89~92% |
4:A無氧耐力區 | 190~201 | 92~97.5% |
5:I最大耗氧區 | 201~207 | 97.5~100% |
最大心率為207 點此去設定最大心率 |
7月累積里程 :
164.20 km NIKE Zoom Fly 累積 :
5162.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'40" | 00:05'40" |
2 | 05'31" | 00:11'11" |
3 | 05'28" | 00:16'39" |
4 | 05'27" | 00:22'06" |
5 | 05'22" | 00:27'28" |
6 | 05'09" | 00:32'37" |
7 | 05'08" | 00:37'45" |
8 | 05'10" | 00:42'55" |
9 | 05'12" | 00:48'07" |
10 | 05'17" | 00:53'24" |
11 | 05'18" | 00:58'42" |
12 | 05'20" | 01:04'02" |
13 | 05'34" | 01:09'36" |
14 | 05'33" | 01:15'09" |
15 | 05'30" | 01:20'39" |
16 | 05'32" | 01:26'11" |
17 | 05'28" | 01:31'39" |
18 | 05'14" | 01:36'53" |
19 | 05'09" | 01:42'02" |
20 | 05'01" | 01:47'03" |
20.1 | 04'42" | 01:47'29" |