17.0 km | 01:55:36 | 06:48/km日期: 2014-03-07 20:55 - 地點: 大鵬灣 - 天氣: 涼夜 - 平均心率: 158 - 卡路里: 856 Cal - 溫度: 21°C - 濕度: 68%
Pace: 06'54" / 06'57" / 07'21" / 07'04" / 06'56" / 06'40" / 06'58" / 06'42" / 06'44" / 06'52" / 06'22" / 06'34" / 06'13" / 06'33" / 06'40" / 06'37" / 06'35" / 00'39" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 07'02" (+00'49") | 1000 / 1000 |
2 | | 06'56" (+00'43") | 1002 / 2002 |
3 | | 07'20" (+01'07") | 992 / 2994 |
4 | | 07'07" (+00'54") | 994 / 3989 |
5 | | 06'55" (+00'42") | 996 / 4985 |
6 | | 06'45" (+00'32") | 992 / 5978 |
7 | | 07'00" (+00'47") | 992 / 6970 |
8 | | 06'46" (+00'33") | 991 / 7961 |
9 | | 06'46" (+00'33") | 998 / 8960 |
10 | | 06'49" (+00'36") | 996 / 9957 |
11 | | 06'26" (+00'13") | 991 / 10948 |
12 | | 06'39" (+00'26") | 988 / 11937 |
13 | | 06'13" | 994 / 12931 |
14 | | 06'36" (+00'23") | 993 / 13924 |
15 | | 06'45" (+00'32") | 990 / 14915 |
16 | | 06'37" (+00'24") | 991 / 15907 |
17 | | 06'36" (+00'23") | 995 / 16903 |
18 | | 09'59" (+03'46") | 81 / 16984 |
17k LSD,靠著心跳表控制心率不要超過有氧區間,前半段約保持在7分速左右,後半段發現即使稍微加速還是可以維持心率,就將步伐加大,速度也提昇到6.5分速。
大約在3k後就開始感覺到右膝有些微不適,10k時疼痛愈加明顯,15k後完全是靠著意志力支撐,原本以為跑完會很不舒服,但做完伸展後卻又沒有特別的傷痛,只是這問題讓最近的跑步始終很卡,看來還是得找個一天掛復健科了。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~149 | 65~79% |
2:M馬拉松配速區 | 149~168 | 79~89% |
3:T乳酸耐力區 | 168~173 | 89~92% |
4:A無氧耐力區 | 173~184 | 92~97.5% |
5:I最大耗氧區 | 184~189 | 97.5~100% |
最大心率為189 點此去設定最大心率 |
3月累積里程 :
153.75 km adidas Duramo 3 m 累積 :
539.9 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'54" | 00:06'54" |
2 | 06'57" | 00:13'51" |
3 | 07'21" | 00:21'12" |
4 | 07'04" | 00:28'16" |
5 | 06'56" | 00:35'12" |
6 | 06'40" | 00:41'52" |
7 | 06'58" | 00:48'50" |
8 | 06'42" | 00:55'32" |
9 | 06'44" | 01:02'16" |
10 | 06'52" | 01:09'08" |
11 | 06'22" | 01:15'30" |
12 | 06'34" | 01:22'04" |
13 | 06'13" | 01:28'17" |
14 | 06'33" | 01:34'50" |
15 | 06'40" | 01:41'30" |
16 | 06'37" | 01:48'07" |
17 | 06'35" | 01:54'42" |
17.0 | -42'-59" | 01:55'21" |