30.1 km | 03:11:52 | 06:22/km日期: 2015-09-13 04:32 - 地點: 古亭河濱 - 天氣: 涼爽舒適 - 平均心率: 141 - 卡路里: 1766 Cal - 溫度: 25°C - 濕度: 75%
Pace: 08'35" / 06'24" / 06'08" / 06'08" / 06'04" / 06'12" / 06'04" / 08'45" / 06'04" / 06'04" / 06'08" / 05'56" / 06'08" / 06'08" / 06'00" / 06'12" / 05'56" / 05'48" / 06'00" / 06'16" / 06'00" / 06'08" / 06'28" / 06'24" / 06'28" / 06'48" / 06'20" / 06'28" / 06'44" / 06'28" / 06'35" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'40" (+00'50") | 1000 / 1000 |
2 | | 06'23" (+00'33") | 1008 / 2008 |
3 | | 06'05" (+00'15") | 996 / 3004 |
4 | | 06'08" (+00'18") | 1002 / 4006 |
5 | | 06'05" (+00'15") | 1000 / 5007 |
6 | | 06'10" (+00'20") | 992 / 5999 |
7 | | 06'04" (+00'14") | 1000 / 6999 |
8 | | 06'00" (+00'10") | 1000 / 7999 |
9 | | 06'03" (+00'13") | 997 / 8996 |
10 | | 06'06" (+00'16") | 1000 / 9996 |
11 | | 06'06" (+00'16") | 1002 / 10999 |
12 | | 05'56" (+00'06") | 997 / 11996 |
13 | | 06'10" (+00'20") | 1000 / 12997 |
14 | | 06'05" (+00'15") | 997 / 13994 |
15 | | 06'01" (+00'11") | 1006 / 15000 |
16 | | 06'11" (+00'21") | 994 / 15994 |
17 | | 05'55" (+00'05") | 1004 / 16998 |
18 | | 05'50" | 1004 / 18002 |
19 | | 06'15" (+00'25") | 992 / 18994 |
20 | | 05'58" (+00'08") | 1004 / 19998 |
21 | | 06'02" (+00'12") | 996 / 20994 |
22 | | 06'09" (+00'19") | 999 / 21993 |
23 | | 06'25" (+00'35") | 997 / 22990 |
24 | | 06'22" (+00'32") | 1008 / 23998 |
25 | | 06'30" (+00'40") | 992 / 24990 |
26 | | 06'40" (+00'50") | 998 / 25988 |
27 | | 06'23" (+00'33") | 1004 / 26992 |
28 | | 06'24" (+00'34") | 995 / 27987 |
29 | | 06'38" (+00'48") | 1006 / 28993 |
30 | | 06'30" (+00'40") | 996 / 29989 |
31 | | 12'49" (+06'59") | 13 / 30002 |
今天因為家中的女王早上八點要出門加班,所以我今天必須在八點之前完成30K LSD,好回家顧小孩;所以就要早點出門啦!本來打算帶著飲料到師大田徑場繞圈圈就好,沒想到四點半到師大田徑場的小門,發現門是上鎖的,原來這田徑場還會鎖門的喔,今天才知道。
好吧,只好轉移陣地,到古亭河濱去跑LSD吧,由於帶著兩罐飲料,不方便拿著跑,索性就來個場地LSD,一圈約580M,就繞著繞著把30K的大怪物打完就收工。途中還遇到路跑社的Fred Wang大哥,他跟朋友在練跑斜坡,他們跑完之後,就跟他們道別,我還有8K,繼續慢慢跑,準時在八點前收工回到家裡。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 124~150 | 65~79% |
2:M馬拉松配速區 | 150~169 | 79~89% |
3:T乳酸耐力區 | 169~175 | 89~92% |
4:A無氧耐力區 | 175~186 | 92~97.5% |
5:I最大耗氧區 | 186~191 | 97.5~100% |
最大心率為191 點此去設定最大心率 |
9月累積里程 :
181.88 km ASICS GEL-Blur 33 累積 :
1377.1 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 08'35" | 00:08'35" |
2 | 06'24" | 00:14'59" |
3 | 06'08" | 00:21'07" |
4 | 06'08" | 00:27'15" |
5 | 06'04" | 00:33'19" |
6 | 06'12" | 00:39'31" |
7 | 06'04" | 00:45'35" |
8 | 08'45" | 00:54'20" |
9 | 06'04" | 01:00'24" |
10 | 06'04" | 01:06'28" |
11 | 06'08" | 01:12'36" |
12 | 05'56" | 01:18'32" |
13 | 06'08" | 01:24'40" |
14 | 06'08" | 01:30'48" |
15 | 06'00" | 01:36'48" |
16 | 06'12" | 01:43'00" |
17 | 05'56" | 01:48'56" |
18 | 05'48" | 01:54'44" |
19 | 06'00" | 02:00'44" |
20 | 06'16" | 02:07'00" |
21 | 06'00" | 02:13'00" |
22 | 06'08" | 02:19'08" |
23 | 06'28" | 02:25'36" |
24 | 06'24" | 02:32'00" |
25 | 06'28" | 02:38'28" |
26 | 06'48" | 02:45'16" |
27 | 06'20" | 02:51'36" |
28 | 06'28" | 02:58'04" |
29 | 06'44" | 03:04'48" |
30 | 06'28" | 03:11'16" |
30.0 | 300'00" | 03:11'52" |