18.1 km | 02:21:37 | 07:49/km日期: 2019-11-16 05:05 - 地點: 頭前溪自行車道 - 天氣: 晴 - 平均心率: 139 - 卡路里: 1400 Cal - 溫度: 18°C - 濕度: 73%
Pace: 07'52" / 07'52" / 07'54" / 08'02" / 07'59" / 07'57" / 07'50" / 07'47" / 07'54" / 07'51" / 07'41" / 07'42" / 07'46" / 07'52" / 07'49" / 07'41" / 08'02" / 07'48" / 03'29" /
平均步頻: 180(172/176/176/178/178/179/182/184/185/186/178/187/186/184/178/179/179/180)
平均步幅: 69 (72/72//71/69/69/70/69/68/68/67/68/68/69/69/69/71/69/72)
平均心率: 139(125/131/133/134/136/137/136/137/139/140/136/142/145/147/144/146/146/147)
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再敲一次, 盡量維持一致配速(腳高度與步頻)
基本訓練: LSD
補水點: 10.1K, 14K
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 | 146~164 | 79~89% |
3:T乳酸耐力區 | 164~170 | 89~92% |
4:A無氧耐力區 | 170~180 | 92~97.5% |
5:I最大耗氧區 | 180~185 | 97.5~100% |
最大心率為185 點此去設定最大心率 |
11月累積里程 :
189.01 km Misuno WaveRider 22(4E) 累積 :
713.3 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 07'52" | 00:07'52" |
2 | 07'52" | 00:15'44" |
3 | 07'54" | 00:23'38" |
4 | 08'02" | 00:31'40" |
5 | 07'59" | 00:39'39" |
6 | 07'57" | 00:47'36" |
7 | 07'50" | 00:55'26" |
8 | 07'47" | 01:03'13" |
9 | 07'54" | 01:11'07" |
10 | 07'51" | 01:18'58" |
11 | 07'41" | 01:26'39" |
12 | 07'42" | 01:34'21" |
13 | 07'46" | 01:42'07" |
14 | 07'52" | 01:49'59" |
15 | 07'49" | 01:57'48" |
16 | 07'41" | 02:05'29" |
17 | 08'02" | 02:13'31" |
18 | 07'48" | 02:21'19" |
18.1 | 03'27" | 02:21'37" |