24.6 km | 02:09:33 | 05:15/km日期: 2020-10-03 05:14 - 總爬升: 390 m - 地點: 十八尖山 - 天氣: 蘇湖 - 平均心率: 147 - 卡路里: 1510 Cal - 平均步頻: 184 - 溫度: 23°C - 濕度: 90%
Pace: 05'37" / 05'30" / 04'38" / 05'52" / 05'08" / 04'45" / 05'18" / 05'40" / 04'44" / 05'37" / 05'19" / 04'45" / 06'30" / 05'27" / 04'59" / 05'27" / 05'24" / 04'40" / 05'13" / 05'16" / 05'04" / 05'29" / 06'08" / 05'13" / 05'09" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'36" (+01'12") | 1000 / 1000 |
2 | | 05'30" (+01'06") | 1000 / 2000 |
3 | | 04'38" (+00'14") | 1000 / 3000 |
4 | | 05'51" (+01'27") | 1000 / 4000 |
5 | | 05'08" (+00'44") | 1000 / 5000 |
6 | | 04'45" (+00'21") | 1000 / 6000 |
7 | | 04'24" | 195 / 6195 |
8 | | 05'31" (+01'07") | 1000 / 7195 |
9 | | 05'32" (+01'08") | 1000 / 8195 |
10 | | 04'37" (+00'13") | 1000 / 9195 |
11 | | 05'48" (+01'24") | 1000 / 10195 |
12 | | 05'12" (+00'48") | 1000 / 11195 |
13 | | 04'43" (+00'19") | 1000 / 12195 |
14 | | 04'26" (+00'02") | 207 / 12403 |
15 | | 05'26" (+01'02") | 1000 / 13403 |
16 | | 05'30" (+01'06") | 1000 / 14403 |
17 | | 04'37" (+00'13") | 1000 / 15403 |
18 | | 05'53" (+01'29") | 1000 / 16403 |
19 | | 05'03" (+00'39") | 1000 / 17403 |
20 | | 04'40" (+00'16") | 1000 / 18403 |
21 | | 04'31" (+00'07") | 124 / 18527 |
22 | | 05'26" (+01'02") | 1000 / 19527 |
23 | | 05'26" (+01'02") | 1000 / 20527 |
24 | | 04'36" (+00'12") | 1000 / 21527 |
25 | | 06'20" (+01'56") | 1000 / 22527 |
26 | | 05'39" (+01'15") | 1000 / 23527 |
27 | | 05'10" (+00'46") | 1000 / 24527 |
28 | | 04'55" (+00'31") | 85 / 24613 |
15 Miles Long @85%CP
32:22, 32:22, 31:44, 33:05(2020累計門到門89趟)
因為體重少了1kg,照理論維持一樣的power會有更快的速度,今天一起跑看power還算準,但覺得比以前還喘,理論跟現實果然還是有點差,覺得不降速可能會跑不完,但完成一趟看一下心率連150都不到!!!!這樣不維持這速度好像又說不過去,一直到第四趟要回來才覺得爆掉無法加速了,不過這裡覺得是補給的問題,膠還是不能省太多。
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 | 146~165 | 79~89% |
3:T乳酸耐力區 | 165~171 | 89~92% |
4:A無氧耐力區 | 171~181 | 92~97.5% |
5:I最大耗氧區 | 181~186 | 97.5~100% |
最大心率為186 點此去設定最大心率 |
10月累積里程 :
330.53 km NIKE Zoom Fly 3 累積 :
1290.7 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'37" | 00:05'37" |
2 | 05'30" | 00:11'07" |
3 | 04'38" | 00:15'45" |
4 | 05'52" | 00:21'37" |
5 | 05'08" | 00:26'45" |
6 | 04'45" | 00:31'30" |
7 | 05'18" | 00:36'48" |
8 | 05'40" | 00:42'28" |
9 | 04'44" | 00:47'12" |
10 | 05'37" | 00:52'49" |
11 | 05'19" | 00:58'08" |
12 | 04'45" | 01:02'53" |
13 | 06'30" | 01:09'23" |
14 | 05'27" | 01:14'50" |
15 | 04'59" | 01:19'49" |
16 | 05'27" | 01:25'16" |
17 | 05'24" | 01:30'40" |
18 | 04'40" | 01:35'20" |
19 | 05'13" | 01:40'33" |
20 | 05'16" | 01:45'49" |
21 | 05'04" | 01:50'53" |
22 | 05'29" | 01:56'22" |
23 | 06'08" | 02:02'30" |
24 | 05'13" | 02:07'43" |
24.6 | 05'08" | 02:10'52" |