36.1 km | 03:18:34 | 05:29/km日期: 2014-10-02 05:47 - 總爬升: 1067 m - 地點: 承天+大熊 - 天氣: 舒適但太陽曬就有點熱 - 平均心率: 118 - 卡路里: 1937 Cal - 溫度: 25°C - 濕度: 74%
Pace: 06'09" / 06'24" / 06'45" / 07'10" / 05'20" / 06'06" / 05'02" / 04'58" / 04'49" / 04'55" / 05'06" / 05'20" / 05'23" / 05'49" / 05'42" / 06'08" / 06'45" / 06'23" / 05'07" / 04'34" / 04'21" / 04'25" / 04'32" / 04'35" / 04'34" / 04'44" / 05'43" / 06'45" / 06'30" / 06'25" / 05'09" / 05'50" / 04'54" / 05'01" / 04'33" / 04'46" / 16'13" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'09" (+01'50") | 1003 / 1003 |
2 | | 06'24" (+02'05") | 1010 / 2013 |
3 | | 06'45" (+02'26") | 1014 / 3028 |
4 | | 07'06" (+02'47") | 999 / 4027 |
5 | | 05'21" (+01'02") | 1016 / 5044 |
6 | | 06'04" (+01'45") | 1003 / 6047 |
7 | | 04'59" (+00'40") | 1010 / 7058 |
8 | | 04'58" (+00'39") | 1004 / 8062 |
9 | | 04'46" (+00'27") | 1012 / 9074 |
10 | | 04'55" (+00'36") | 1004 / 10078 |
11 | | 05'09" (+00'50") | 1005 / 11084 |
12 | | 05'19" (+01'00") | 1012 / 12096 |
13 | | 05'27" (+01'08") | 1006 / 13102 |
14 | | 05'46" (+01'27") | 1008 / 14110 |
15 | | 05'48" (+01'29") | 1013 / 15123 |
16 | | 06'04" (+01'45") | 1009 / 16133 |
17 | | 06'46" (+02'27") | 1001 / 17134 |
18 | | 06'20" (+02'01") | 1007 / 18142 |
19 | | 04'53" (+00'34") | 1016 / 19158 |
20 | | 04'35" (+00'16") | 996 / 20154 |
21 | | 04'19" | 1014 / 21169 |
22 | | 04'28" (+00'09") | 1008 / 22178 |
23 | | 04'28" (+00'09") | 1003 / 23182 |
24 | | 04'39" (+00'20") | 1005 / 24188 |
25 | | 04'32" (+00'13") | 1017 / 25205 |
26 | | 04'57" (+00'38") | 1005 / 26211 |
27 | | 05'53" (+01'34") | 1005 / 27216 |
28 | | 06'42" (+02'23") | 1014 / 28230 |
29 | | 06'40" (+02'21") | 1002 / 29232 |
30 | | 06'05" (+01'46") | 1005 / 30238 |
31 | | 04'59" (+00'40") | 1006 / 31244 |
32 | | 05'50" (+01'31") | 1015 / 32260 |
33 | | 05'04" (+00'45") | 1001 / 33262 |
34 | | 04'45" (+00'26") | 1007 / 34270 |
35 | | 04'35" (+00'16") | 1014 / 35284 |
36 | | 04'37" (+00'18") | 1012 / 36297 |
基本訓練-山路特訓,有點太晚出門時間不夠,免強跑完36K,上熊空時很煎熬
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 122~148 | 65~79% |
2:M馬拉松配速區 | 148~167 | 79~89% |
3:T乳酸耐力區 | 167~172 | 89~92% |
4:A無氧耐力區 | 172~183 | 92~97.5% |
5:I最大耗氧區 | 183~188 | 97.5~100% |
最大心率為188 點此去設定最大心率 |
10月累積里程 : 544.61 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'09" | 00:06'09" |
2 | 06'24" | 00:12'33" |
3 | 06'45" | 00:19'18" |
4 | 07'10" | 00:26'28" |
5 | 05'20" | 00:31'48" |
6 | 06'06" | 00:37'54" |
7 | 05'02" | 00:42'56" |
8 | 04'58" | 00:47'54" |
9 | 04'49" | 00:52'43" |
10 | 04'55" | 00:57'38" |
11 | 05'06" | 01:02'44" |
12 | 05'20" | 01:08'04" |
13 | 05'23" | 01:13'27" |
14 | 05'49" | 01:19'16" |
15 | 05'42" | 01:24'58" |
16 | 06'08" | 01:31'06" |
17 | 06'45" | 01:37'51" |
18 | 06'23" | 01:44'14" |
19 | 05'07" | 01:49'21" |
20 | 04'34" | 01:53'55" |
21 | 04'21" | 01:58'16" |
22 | 04'25" | 02:02'41" |
23 | 04'32" | 02:07'13" |
24 | 04'35" | 02:11'48" |
25 | 04'34" | 02:16'22" |
26 | 04'44" | 02:21'06" |
27 | 05'43" | 02:26'49" |
28 | 06'45" | 02:33'34" |
29 | 06'30" | 02:40'04" |
30 | 06'25" | 02:46'29" |
31 | 05'09" | 02:51'38" |
32 | 05'50" | 02:57'28" |
33 | 04'54" | 03:02'22" |
34 | 05'01" | 03:07'23" |
35 | 04'33" | 03:11'56" |
36 | 04'46" | 03:16'42" |
36.1 | 16'13" | 03:18'34" |