20.0 km | 01:21:29 | 04:04/km日期: 2017-11-21 18:45 - 平均心率: 167 - 卡路里: 874 Cal - 平均步頻: 194 - 溫度: 24°C - 濕度: 72% - PM2.5: 良好(14)
Pace: 04'02" / 04'02" / 04'03" / 04'04" / 03'58" / 04'03" / 03'57" / 04'00" / 03'57" / 04'02" / 03'55" / 04'06" / 03'59" / 03'56" / 03'55" / 04'00" / 03'55" / 04'03" / 03'58" / 03'55" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'06" (+00'19") | 400 / 400 |
2 | | 03'55" (+00'08") | 409 / 810 |
3 | | 04'02" (+00'15") | 407 / 1218 |
4 | | 04'08" (+00'21") | 398 / 1616 |
5 | | 03'58" (+00'11") | 408 / 2024 |
6 | | 03'59" (+00'12") | 408 / 2432 |
7 | | 04'04" (+00'17") | 403 / 2835 |
8 | | 04'02" (+00'15") | 407 / 3243 |
9 | | 04'00" (+00'13") | 410 / 3654 |
10 | | 04'01" (+00'14") | 407 / 4061 |
11 | | 03'56" (+00'09") | 411 / 4473 |
12 | | 03'58" (+00'11") | 407 / 4881 |
13 | | 04'01" (+00'14") | 406 / 5287 |
14 | | 04'02" (+00'15") | 405 / 5693 |
15 | | 04'00" (+00'13") | 409 / 6102 |
16 | | 04'07" (+00'20") | 404 / 6507 |
17 | | 03'56" (+00'09") | 407 / 6914 |
18 | | 03'54" (+00'07") | 411 / 7325 |
19 | | 03'59" (+00'12") | 407 / 7733 |
20 | | 03'59" (+00'12") | 405 / 8138 |
21 | | 03'57" (+00'10") | 412 / 8551 |
22 | | 03'58" (+00'11") | 408 / 8959 |
23 | | 03'58" (+00'11") | 407 / 9367 |
24 | | 04'00" (+00'13") | 408 / 9775 |
25 | | 03'59" (+00'12") | 408 / 10183 |
26 | | 03'58" (+00'11") | 406 / 10590 |
27 | | 03'59" (+00'12") | 410 / 11000 |
28 | | 04'02" (+00'15") | 408 / 11408 |
29 | | 03'57" (+00'10") | 411 / 11819 |
30 | | 04'04" (+00'17") | 407 / 12226 |
31 | | 04'00" (+00'13") | 407 / 12634 |
32 | | 04'00" (+00'13") | 410 / 13045 |
33 | | 03'55" (+00'08") | 410 / 13455 |
34 | | 03'58" (+00'11") | 408 / 13864 |
35 | | 03'52" (+00'05") | 414 / 14279 |
36 | | 03'55" (+00'08") | 410 / 14689 |
37 | | 03'57" (+00'10") | 408 / 15097 |
38 | | 03'56" (+00'09") | 414 / 15512 |
39 | | 03'58" (+00'11") | 409 / 15922 |
40 | | 03'57" (+00'10") | 409 / 16332 |
41 | | 03'55" (+00'08") | 404 / 16736 |
42 | | 04'03" (+00'16") | 410 / 17147 |
43 | | 03'58" (+00'11") | 413 / 17560 |
44 | | 04'02" (+00'15") | 409 / 17970 |
45 | | 03'55" (+00'08") | 409 / 18379 |
46 | | 04'00" (+00'13") | 406 / 18785 |
47 | | 03'58" (+00'11") | 407 / 19193 |
48 | | 03'59" (+00'12") | 404 / 19597 |
49 | | 03'56" (+00'09") | 415 / 20013 |
50 | | 03'47" | 413 / 20427 |
400m*50 (小楊、傑哥、謝老闆、阿嚕、聖欣)
今天到光操我很興奮的問小楊我今天要跑什麼?心裡想說應該是12~16K(98~100S)吧,結果小楊說98跑10K休10分鐘再96跑10K..他以為禮拜天跟他跑完半馬的是誰...
開跑後發現98似乎可以,因為自己跑的關係,中間一度放鬆掉到100,沒想到此時傑哥跟上,才又把配速拉回來,後面想加速但加不上去,只能盡力維持住而已,然後跑完小楊表示:這個課表主要是在休息的部分,休息是要讓你訓練冷掉之後再把配速拉起來的能力,事實也是冷掉在跑真的是比連續跑累很多...如果沒有小楊幫忙排課表,我就只會去體育場隨便晃他個10~12K就打烊回家
台北馬倒數4週了,小楊表示:最重要是不要受傷,把狀態維持住,稍有不適就放掉,最後幾週在練什麼其實意義都不大了,這部份心有戚戚焉~
感恩小楊、讚嘆小楊!
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 118~144 | 65~79% |
2:M馬拉松配速區 | 144~162 | 79~89% |
3:T乳酸耐力區 | 162~168 | 89~92% |
4:A無氧耐力區 | 168~178 | 92~97.5% |
5:I最大耗氧區 | 178~183 | 97.5~100% |
最大心率為183 點此去設定最大心率 |
11月累積里程 :
306.37 km Skechers GO MEB 3 Speed(紅2) 累積 :
1096.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'02" | 00:04'02" |
2 | 04'02" | 00:08'04" |
3 | 04'03" | 00:12'07" |
4 | 04'04" | 00:16'11" |
5 | 03'58" | 00:20'09" |
6 | 04'03" | 00:24'12" |
7 | 03'57" | 00:28'09" |
8 | 04'00" | 00:32'09" |
9 | 03'57" | 00:36'06" |
10 | 04'02" | 00:40'08" |
11 | 03'55" | 00:44'03" |
12 | 04'06" | 00:48'09" |
13 | 03'59" | 00:52'08" |
14 | 03'56" | 00:56'04" |
15 | 03'55" | 00:59'59" |
16 | 04'00" | 01:03'59" |
17 | 03'55" | 01:07'54" |
18 | 04'03" | 01:11'57" |
19 | 03'58" | 01:15'55" |
20 | 03'55" | 01:19'50" |
20.4 | 03'46" | 01:21'29" |