30.4 km | 02:44:21 | 05:24/km日期: 2014-11-02 06:20 - 總爬升: 314 m - 地點: 明新校園 - 天氣: 陰涼轉小雨~微冷 - 平均心率: 101 - 卡路里: 1919 Cal - 溫度: 23°C - 濕度: 94%
Pace: 05'27" / 05'08" / 05'03" / 05'04" / 06'04" / 05'11" / 05'14" / 05'03" / 05'07" / 04'58" / 06'03" / 05'09" / 05'01" / 04'54" / 05'12" / 05'12" / 05'44" / 05'54" / 05'33" / 05'22" / 05'29" / 05'41" / 05'23" / 06'29" / 05'29" / 05'31" / 05'25" / 05'30" / 05'35" / 05'24" / 05'38" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'25" (+00'30") | 1007 / 1007 |
2 | | 05'08" (+00'13") | 1010 / 2017 |
3 | | 05'02" (+00'07") | 1017 / 3035 |
4 | | 05'03" (+00'08") | 1009 / 4045 |
5 | | 06'04" (+01'09") | 1012 / 5057 |
6 | | 05'11" (+00'16") | 1006 / 6064 |
7 | | 05'13" (+00'18") | 1022 / 7086 |
8 | | 05'02" (+00'07") | 1005 / 8091 |
9 | | 05'04" (+00'09") | 1021 / 9112 |
10 | | 04'58" (+00'03") | 1010 / 10123 |
11 | | 06'10" (+01'15") | 1010 / 11133 |
12 | | 05'05" (+00'10") | 1002 / 12136 |
13 | | 04'58" (+00'03") | 1020 / 13156 |
14 | | 04'55" | 1015 / 14171 |
15 | | 05'10" (+00'15") | 1015 / 15186 |
16 | | 05'06" (+00'11") | 1007 / 16194 |
17 | | 06'17" (+01'22") | 1003 / 17198 |
18 | | 05'33" (+00'38") | 1011 / 18209 |
19 | | 05'31" (+00'36") | 1014 / 19223 |
20 | | 05'22" (+00'27") | 1020 / 20244 |
21 | | 05'30" (+00'35") | 1003 / 21247 |
22 | | 05'30" (+00'35") | 1005 / 22252 |
23 | | 06'19" (+01'24") | 1012 / 23265 |
24 | | 05'42" (+00'47") | 1002 / 24268 |
25 | | 05'31" (+00'36") | 1018 / 25286 |
26 | | 05'26" (+00'31") | 1013 / 26299 |
27 | | 05'30" (+00'35") | 1020 / 27320 |
28 | | 05'28" (+00'33") | 1005 / 28325 |
29 | | 05'27" (+00'32") | 1015 / 29341 |
30 | | 05'33" (+00'38") | 1008 / 30349 |
31 | | 06'19" (+01'24") | 10 / 30360 |
今天預計跑30K
路線:明新校園~明新後山~鳳岡~回明新一圈6K
6K補給一次,田中馬前最後長距離練習
總爬升高度:314m
結果:很累....
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 111~135 | 65~79% |
2:M馬拉松配速區 | 135~152 | 79~89% |
3:T乳酸耐力區 | 152~157 | 89~92% |
4:A無氧耐力區 | 157~166 | 92~97.5% |
5:I最大耗氧區 | 166~171 | 97.5~100% |
最大心率為171 點此去設定最大心率 |
11月累積里程 : 306.62 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'27" | 00:05'27" |
2 | 05'08" | 00:10'35" |
3 | 05'03" | 00:15'38" |
4 | 05'04" | 00:20'42" |
5 | 06'04" | 00:26'46" |
6 | 05'11" | 00:31'57" |
7 | 05'14" | 00:37'11" |
8 | 05'03" | 00:42'14" |
9 | 05'07" | 00:47'21" |
10 | 04'58" | 00:52'19" |
11 | 06'03" | 00:58'22" |
12 | 05'09" | 01:03'31" |
13 | 05'01" | 01:08'32" |
14 | 04'54" | 01:13'26" |
15 | 05'12" | 01:18'38" |
16 | 05'12" | 01:23'50" |
17 | 05'44" | 01:29'34" |
18 | 05'54" | 01:35'28" |
19 | 05'33" | 01:41'01" |
20 | 05'22" | 01:46'23" |
21 | 05'29" | 01:51'52" |
22 | 05'41" | 01:57'33" |
23 | 05'23" | 02:02'56" |
24 | 06'29" | 02:09'25" |
25 | 05'29" | 02:14'54" |
26 | 05'31" | 02:20'25" |
27 | 05'25" | 02:25'50" |
28 | 05'30" | 02:31'20" |
29 | 05'35" | 02:36'55" |
30 | 05'24" | 02:42'19" |
30.4 | 05'38" | 02:44'21" |