26.0 km | 01:59:57 | 04:36/km日期: 2020-11-07 16:41 - 地點: NTHU - 天氣: GOOD - 平均心率: 135 - 卡路里: 1251 Cal - 平均步頻: 180 - 溫度: 24°C - 濕度: 84% - PM2.5: 良好(12)
Pace: 19'50" / 04'30" / 04'29" / 04'21" / 04'23" / 04'20" / 06'00" / 04'20" / 04'28" / 04'41" / 04'29" / 06'26" / 04'17" / 04'15" / 05'49" / 04'23" / 04'21" / 06'16" / 04'18" / 04'20" / 06'27" / 04'45" / 10'57" / 05'05" / 04'26" / 04'47" / 03'42" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'58" (+02'43") | 1000 / 1000 |
2 | | 04'29" (+00'14") | 1000 / 2000 |
3 | | 04'28" (+00'13") | 1000 / 3000 |
4 | | 04'21" (+00'06") | 1000 / 4000 |
5 | | 04'22" (+00'07") | 1000 / 5000 |
6 | | 04'19" (+00'04") | 1000 / 6000 |
7 | | 04'20" (+00'05") | 1000 / 7000 |
8 | | 04'20" (+00'05") | 1000 / 8000 |
9 | | 04'27" (+00'12") | 1000 / 9000 |
10 | | 04'20" (+00'05") | 1000 / 10000 |
11 | | 04'29" (+00'14") | 1000 / 11000 |
12 | | 04'24" (+00'09") | 1000 / 12000 |
13 | | 04'17" (+00'02") | 1000 / 13000 |
14 | | 04'15" | 1000 / 14000 |
15 | | 04'22" (+00'07") | 1000 / 15000 |
16 | | 04'22" (+00'07") | 1000 / 16000 |
17 | | 04'20" (+00'05") | 1000 / 17000 |
18 | | 04'35" (+00'20") | 547 / 17547 |
19 | | 05'57" (+01'42") | 1000 / 18547 |
20 | | 04'19" (+00'04") | 1000 / 19547 |
21 | | 04'33" (+00'18") | 1000 / 20547 |
22 | | 04'25" (+00'10") | 1000 / 21547 |
23 | | 04'18" (+00'03") | 452 / 22000 |
24 | | 04'50" (+00'35") | 1000 / 23000 |
25 | | 05'04" (+00'49") | 1000 / 24000 |
26 | | 04'26" (+00'11") | 1000 / 25000 |
27 | | 04'47" (+00'32") | 1000 / 26000 |
28 | | 03'59" | 9 / 26009 |
因週四沒有 Tempo run, 周末 LFD * 25 K
0- 1 K ,與禮哥&仲章跑一圈, 仲章指導如何運用地心引力輕鬆姿勢跑法.......現學現用
1-26 K 操場甜甜圈,慢慢啃,每3 K 補水or運飲+能量包 (10/20 K)
心得: 身體前傾,腿不要刻意推蹬,就能輕鬆維持 430 速度. 若前傾角度在大一些, 速度則可更快. 但腳踝要用強有力
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 |
11月累積里程 :
399.99 km NIKE Nike ZoomX Vaporfly NEXT% 累積 :
1204.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 19'50" | 00:19'50" |
2 | 04'30" | 00:24'20" |
3 | 04'29" | 00:28'49" |
4 | 04'21" | 00:33'10" |
5 | 04'23" | 00:37'33" |
6 | 04'20" | 00:41'53" |
7 | 06'00" | 00:47'53" |
8 | 04'20" | 00:52'13" |
9 | 04'28" | 00:56'41" |
10 | 04'41" | 01:01'22" |
11 | 04'29" | 01:05'51" |
12 | 06'26" | 01:12'17" |
13 | 04'17" | 01:16'34" |
14 | 04'15" | 01:20'49" |
15 | 05'49" | 01:26'38" |
16 | 04'23" | 01:31'01" |
17 | 04'21" | 01:35'22" |
18 | 06'16" | 01:41'38" |
19 | 04'18" | 01:45'56" |
20 | 04'20" | 01:50'16" |
21 | 06'27" | 01:56'43" |
22 | 04'45" | 02:01'28" |
23 | 10'57" | 02:12'25" |
24 | 05'05" | 02:17'30" |
25 | 04'26" | 02:21'56" |
26 | 04'47" | 02:26'43" |
26.0 | 03'29" | 02:26'45" |