19.1 km | 01:34:05 | 04:56/km日期: 2023-02-22 17:12 - 平均心率: 131 - 卡路里: 1021 Cal - 平均步頻: 174 - 溫度: 18°C - 濕度: 80%
Pace: 07'13" / 05'35" / 05'26" / 04'48" / 04'52" / 04'49" / 07'44" / 04'51" / 04'49" / 04'39" / 04'41" / 04'42" / 04'42" / 07'08" / 04'52" / 04'52" / 05'01" / 04'54" / 04'55" / 04'45" /
| 計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
| 1 | | 05'43" (+01'11") | 400 / 400 |
| 2 | | 05'41" (+01'09") | 400 / 800 |
| 3 | | 05'34" (+01'02") | 400 / 1200 |
| 4 | | 05'40" (+01'08") | 400 / 1600 |
| 5 | | 05'36" (+01'04") | 400 / 2000 |
| 6 | | 05'34" (+01'02") | 400 / 2400 |
| 7 | | 05'31" (+00'59") | 400 / 2800 |
| 8 | | 04'47" (+00'15") | 400 / 3199 |
| 9 | | 04'50" (+00'18") | 400 / 3599 |
| 10 | | 04'49" (+00'17") | 400 / 3999 |
| 11 | | 04'35" (+00'03") | 400 / 4399 |
| 12 | | 05'06" (+00'34") | 400 / 4800 |
| 13 | | 04'52" (+00'20") | 400 / 5200 |
| 14 | | 04'48" (+00'16") | 400 / 5600 |
| 15 | | 04'49" (+00'17") | 400 / 6000 |
| 16 | | 04'51" (+00'19") | 400 / 6400 |
| 17 | | 04'59" (+00'27") | 400 / 6800 |
| 18 | | 05'04" (+00'32") | 400 / 7200 |
| 19 | | 04'48" (+00'16") | 400 / 7600 |
| 20 | | 04'53" (+00'21") | 400 / 8000 |
| 21 | | 04'41" (+00'09") | 400 / 8400 |
| 22 | | 04'49" (+00'17") | 400 / 8800 |
| 23 | | 04'36" (+00'04") | 400 / 9200 |
| 24 | | 04'51" (+00'19") | 400 / 9600 |
| 25 | | 04'41" (+00'09") | 400 / 10000 |
| 26 | | 04'43" (+00'11") | 400 / 10400 |
| 27 | | 04'43" (+00'11") | 400 / 10800 |
| 28 | | 04'39" (+00'07") | 400 / 11200 |
| 29 | | 04'42" (+00'10") | 400 / 11600 |
| 30 | | 04'39" (+00'07") | 400 / 12000 |
| 31 | | 04'38" (+00'06") | 400 / 12400 |
| 32 | | 04'39" (+00'07") | 400 / 12800 |
| 33 | | 04'47" (+00'15") | 400 / 13200 |
| 34 | | 04'32" | 400 / 13600 |
| 35 | | 04'39" (+00'07") | 400 / 14000 |
| 36 | | 04'56" (+00'24") | 400 / 14400 |
| 37 | | 04'50" (+00'18") | 400 / 14800 |
| 38 | | 04'53" (+00'21") | 400 / 15200 |
| 39 | | 04'50" (+00'18") | 400 / 15600 |
| 40 | | 04'49" (+00'17") | 400 / 16000 |
| 41 | | 04'59" (+00'27") | 400 / 16400 |
| 42 | | 04'56" (+00'24") | 400 / 16800 |
| 43 | | 04'58" (+00'26") | 400 / 17200 |
| 44 | | 04'58" (+00'26") | 400 / 17600 |
| 45 | | 04'55" (+00'23") | 400 / 18000 |
| 46 | | 04'55" (+00'23") | 400 / 18400 |
| 47 | | 04'52" (+00'20") | 400 / 18799 |
| 48 | | 04'55" (+00'23") | 256 / 19056 |
今天來試鞋. 跑. 中長跑心率要壓在. 125~142之間.
但是手臂式心跳帶還是飄了好一陣子才穩定.
鞋子算是很舒適. 可是心裡有點累. 一直提不起勁.
勉強自已hold住. 中間水平. 133 bpm ~ 這心跳剛好是. E的上緣. 目前這心跳可以跑到. 4分尾.
最後一個6公里. 小智來了, 跟他聊天順便請教一下我的疑問.
目前我想的調整方向確實沒問題. 漸速跑, 閾值, 為重,
但有氧轉換能要靠LSD 低強度慢跑累積.
重訓建立剛性, 也預防受傷風險.
| 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 | 135~153 | 79~89% |
| 3:T乳酸耐力區 | 153~158 | 89~92% |
| 4:A無氧耐力區 | 158~167 | 92~97.5% |
| 5:I最大耗氧區 | 167~172 | 97.5~100% |
| 最大心率為172 點此去設定最大心率 |
2月累積里程 :
404.66 km 
altra paradigm 6 累積 :
90.7 km| 里程 (km) | 配速 (/km) | 時間 (累計時間) |
| 1 | 07'13" | 00:07'13" |
| 2 | 05'35" | 00:12'48" |
| 3 | 05'26" | 00:18'14" |
| 4 | 04'48" | 00:23'02" |
| 5 | 04'52" | 00:27'54" |
| 6 | 04'49" | 00:32'43" |
| 7 | 07'44" | 00:40'27" |
| 8 | 04'51" | 00:45'18" |
| 9 | 04'49" | 00:50'07" |
| 10 | 04'39" | 00:54'46" |
| 11 | 04'41" | 00:59'27" |
| 12 | 04'42" | 01:04'09" |
| 13 | 04'42" | 01:08'51" |
| 14 | 07'08" | 01:15'59" |
| 15 | 04'52" | 01:20'51" |
| 16 | 04'52" | 01:25'43" |
| 17 | 05'01" | 01:30'44" |
| 18 | 04'54" | 01:35'38" |
| 19 | 04'55" | 01:40'33" |
| 19.1 | 04'45" | 01:40'49" |
展開計圈分析
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