19.3 km | 01:38:20 | 05:05/km日期: 2023-11-10 04:37 - 地點: 中和運動場 - 天氣: 晴 - 平均心率: 133 - 卡路里: 1088 Cal - 平均步頻: 184 - 溫度: 24°C - 濕度: 83%
Pace: 06'14" / 05'29" / 05'20" / 05'14" / 05'08" / 05'09" / 05'03" / 05'08" / 05'01" / 05'07" / 05'05" / 05'02" / 05'07" / 04'52" / 04'50" / 04'48" / 04'48" / 04'44" / 04'35" / 05'33" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 06'06" (+01'31") | 1000 / 1000 |
| 2 | | 05'35" (+01'00") | 1000 / 2000 |
| 3 | | 05'20" (+00'45") | 1000 / 3000 |
| 4 | | 05'13" (+00'38") | 1000 / 4000 |
| 5 | | 05'07" (+00'32") | 1000 / 5000 |
| 6 | | 05'09" (+00'34") | 1000 / 6000 |
| 7 | | 05'03" (+00'28") | 1000 / 7000 |
| 8 | | 05'07" (+00'32") | 1000 / 8000 |
| 9 | | 05'00" (+00'25") | 1000 / 9000 |
| 10 | | 05'07" (+00'32") | 1000 / 10000 |
| 11 | | 05'04" (+00'29") | 1000 / 11000 |
| 12 | | 05'01" (+00'26") | 1000 / 12000 |
| 13 | | 05'06" (+00'31") | 1000 / 13000 |
| 14 | | 04'51" (+00'16") | 1000 / 14000 |
| 15 | | 04'50" (+00'15") | 1000 / 15000 |
| 16 | | 04'47" (+00'12") | 1000 / 16000 |
| 17 | | 04'48" (+00'13") | 1000 / 17000 |
| 18 | | 04'43" (+00'08") | 1000 / 18000 |
| 19 | | 04'35" | 1000 / 19000 |
| 20 | | 05'31" (+00'56") | 294 / 19294 |
19k中長跑
心率132~148
昨天的二餐雖然把時間提早了，重訓時間也提早，
組數也減少，但早上的跑感還是累，
真的是讓人感受極深的課表，
跑不太快，為渣打馬略為調整，有吃完就好。
今天一包膠、一包bcaa
| 心率區間 | 心跳數 | 心率等級 |
| 1:E有氧耐力區 | 115~140 | 65~79% |
| 2:M馬拉松配速區 | 140~158 | 79~89% |
| 3:T乳酸耐力區 | 158~163 | 89~92% |
| 4:A無氧耐力區 | 163~173 | 92~97.5% |
| 5:I最大耗氧區 | 173~178 | 97.5~100% |
| 最大心率為178 點此去設定最大心率 |
11月累積里程 :
476.95 km 
Nike Zoom Fly 5 累積 :
984.6 kmTCX 2.0 上傳 | 12 months ago
| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 06'14" | 00:06'14" |
| 2 | 05'29" | 00:11'43" |
| 3 | 05'20" | 00:17'03" |
| 4 | 05'14" | 00:22'17" |
| 5 | 05'08" | 00:27'25" |
| 6 | 05'09" | 00:32'34" |
| 7 | 05'03" | 00:37'37" |
| 8 | 05'08" | 00:42'45" |
| 9 | 05'01" | 00:47'46" |
| 10 | 05'07" | 00:52'53" |
| 11 | 05'05" | 00:57'58" |
| 12 | 05'02" | 01:03'00" |
| 13 | 05'07" | 01:08'07" |
| 14 | 04'52" | 01:12'59" |
| 15 | 04'50" | 01:17'49" |
| 16 | 04'48" | 01:22'37" |
| 17 | 04'48" | 01:27'25" |
| 18 | 04'44" | 01:32'09" |
| 19 | 04'35" | 01:36'44" |
| 19.3 | 05'32" | 01:38'22" |
展開計圈分析
留言 
