40.3 km | 03:36:43 | 05:22/km日期: 2024-01-13 06:56 - 總爬升: 486 m - 天氣: 大太陽 - 平均心率: 158 - 卡路里: 3062 Cal - 平均步頻: 178
Pace: 05'36" / 05'34" / 05'55" / 05'53" / 06'10" / 06'12" / 04'39" / 04'40" / 04'39" / 04'38" / 04'40" / 05'13" / 05'43" / 04'42" / 04'53" / 04'46" / 04'46" / 05'12" / 05'03" / 05'04" / 05'32" / 05'55" / 04'59" / 05'03" / 04'42" / 04'57" / 04'51" / 04'52" / 05'08" / 05'13" / 05'40" / 05'21" / 05'35" / 05'37" / 05'23" / 06'04" / 06'19" / 06'00" / 06'53" / 07'03" / 06'06" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'36" (+00'59") | 1000 / 1000 |
2 | | 05'33" (+00'56") | 1000 / 2000 |
3 | | 05'55" (+01'18") | 1000 / 3000 |
4 | | 05'53" (+01'16") | 1000 / 4000 |
5 | | 06'10" (+01'33") | 1000 / 5000 |
6 | | 06'11" (+01'34") | 1000 / 6000 |
7 | | 04'39" (+00'02") | 1000 / 7000 |
8 | | 04'39" (+00'02") | 1000 / 8000 |
9 | | 04'39" (+00'02") | 1000 / 9000 |
10 | | 04'37" | 1000 / 10000 |
11 | | 04'39" (+00'02") | 1000 / 11000 |
12 | | 05'13" (+00'36") | 1000 / 12000 |
13 | | 05'42" (+01'05") | 1000 / 13000 |
14 | | 04'41" (+00'04") | 1000 / 14000 |
15 | | 04'53" (+00'16") | 1000 / 15000 |
16 | | 04'45" (+00'08") | 1000 / 16000 |
17 | | 04'46" (+00'09") | 1000 / 17000 |
18 | | 05'11" (+00'34") | 1000 / 18000 |
19 | | 05'03" (+00'26") | 1000 / 19000 |
20 | | 05'03" (+00'26") | 1000 / 20000 |
21 | | 05'31" (+00'54") | 1000 / 21000 |
22 | | 05'55" (+01'18") | 1000 / 22000 |
23 | | 04'58" (+00'21") | 1000 / 23000 |
24 | | 05'03" (+00'26") | 1000 / 24000 |
25 | | 04'42" (+00'05") | 1000 / 25000 |
26 | | 04'56" (+00'19") | 1000 / 26000 |
27 | | 04'51" (+00'14") | 1000 / 27000 |
28 | | 04'51" (+00'14") | 1000 / 28000 |
29 | | 05'08" (+00'31") | 1000 / 29000 |
30 | | 05'12" (+00'35") | 1000 / 30000 |
31 | | 05'40" (+01'03") | 1000 / 31000 |
32 | | 05'21" (+00'44") | 1000 / 32000 |
33 | | 05'34" (+00'57") | 1000 / 33000 |
34 | | 05'36" (+00'59") | 1000 / 34000 |
35 | | 05'23" (+00'46") | 1000 / 35000 |
36 | | 06'03" (+01'26") | 1000 / 36000 |
37 | | 06'19" (+01'42") | 1000 / 37000 |
38 | | 06'00" (+01'23") | 1000 / 38000 |
39 | | 06'52" (+02'15") | 1000 / 39000 |
40 | | 07'03" (+02'26") | 1000 / 40000 |
41 | | 06'02" (+01'25") | 272 / 40272 |
昨晚自己在研究路線,今天原本設定2種版本距離,35或40,速度是保4的配速,至於最後要跑哪一種就看第一趟12K回來後體感如何再決定,第一趟跑回來覺得還不錯,就決定要跑40K的版本,跑到30K後左腿膝蓋稍微感到不舒服,當時又開始連續上坡,只能慢速跑,過了35K,膝蓋又更痛,加上大太陽,體力流失快,後面的路只能跑走回來,應該是第一趟下坡開太快才會造成膝蓋不舒服,下次跑慢再試一下,上次跑35K膝蓋並沒有不舒服,回來收操後膝蓋並沒有不舒服。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 116~141 | 65~79% |
2:M馬拉松配速區 | 141~159 | 79~89% |
3:T乳酸耐力區 | 159~164 | 89~92% |
4:A無氧耐力區 | 164~174 | 92~97.5% |
5:I最大耗氧區 | 174~179 | 97.5~100% |
最大心率為179 點此去設定最大心率 |
1月累積里程 :
369.14 km 亞瑟士 MAGIC SPEED3(2E)藍28.5 累積 :
1410.9 kmTCX 2.0 上傳 | 9 months ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'36" | 00:05'36" |
2 | 05'34" | 00:11'10" |
3 | 05'55" | 00:17'05" |
4 | 05'53" | 00:22'58" |
5 | 06'10" | 00:29'08" |
6 | 06'12" | 00:35'20" |
7 | 04'39" | 00:39'59" |
8 | 04'40" | 00:44'39" |
9 | 04'39" | 00:49'18" |
10 | 04'38" | 00:53'56" |
11 | 04'40" | 00:58'36" |
12 | 05'13" | 01:03'49" |
13 | 05'43" | 01:09'32" |
14 | 04'42" | 01:14'14" |
15 | 04'53" | 01:19'07" |
16 | 04'46" | 01:23'53" |
17 | 04'46" | 01:28'39" |
18 | 05'12" | 01:33'51" |
19 | 05'03" | 01:38'54" |
20 | 05'04" | 01:43'58" |
21 | 05'32" | 01:49'30" |
22 | 05'55" | 01:55'25" |
23 | 04'59" | 02:00'24" |
24 | 05'03" | 02:05'27" |
25 | 04'42" | 02:10'09" |
26 | 04'57" | 02:15'06" |
27 | 04'51" | 02:19'57" |
28 | 04'52" | 02:24'49" |
29 | 05'08" | 02:29'57" |
30 | 05'13" | 02:35'10" |
31 | 05'40" | 02:40'50" |
32 | 05'21" | 02:46'11" |
33 | 05'35" | 02:51'46" |
34 | 05'37" | 02:57'23" |
35 | 05'23" | 03:02'46" |
36 | 06'04" | 03:08'50" |
37 | 06'19" | 03:15'09" |
38 | 06'00" | 03:21'09" |
39 | 06'53" | 03:28'02" |
40 | 07'03" | 03:35'05" |
40.3 | 06'02" | 03:36'44" |