28.0 km | 02:21:57 | 05:04/km日期: 2017-11-19 06:12 - 總爬升: 347 m - 平均心率: 163 - 卡路里: 1641 Cal - 平均步頻: 176 - 溫度: 19°C - 濕度: 80% - PM2.5: 良好(7)
Pace: 03'11" / 04'34" / 05'00" / 05'00" / 04'54" / 04'57" / 05'14" / 05'01" / 04'57" / 05'07" / 05'04" / 05'07" / 05'01" / 05'09" / 05'10" / 05'12" / 04'47" / 04'46" / 04'52" / 04'53" / 04'56" / 05'03" / 05'03" / 05'15" / 05'29" / 05'13" / 05'27" / 05'34" / 08'20" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'06" (+00'32") | 1000 / 1000 |
2 | | 04'34" | 1000 / 2000 |
3 | | 05'00" (+00'26") | 1000 / 3000 |
4 | | 04'59" (+00'25") | 1000 / 4000 |
5 | | 04'54" (+00'20") | 1000 / 5000 |
6 | | 04'56" (+00'22") | 1000 / 6000 |
7 | | 05'13" (+00'39") | 1000 / 7000 |
8 | | 05'01" (+00'27") | 1000 / 8000 |
9 | | 04'57" (+00'23") | 1000 / 9000 |
10 | | 05'06" (+00'32") | 1000 / 10000 |
11 | | 05'04" (+00'30") | 1000 / 11000 |
12 | | 05'07" (+00'33") | 1000 / 12000 |
13 | | 05'00" (+00'26") | 1000 / 13000 |
14 | | 05'08" (+00'34") | 1000 / 14000 |
15 | | 05'10" (+00'36") | 1000 / 15000 |
16 | | 05'12" (+00'38") | 1000 / 16000 |
17 | | 04'46" (+00'12") | 1000 / 17000 |
18 | | 04'46" (+00'12") | 1000 / 18000 |
19 | | 04'51" (+00'17") | 1000 / 19000 |
20 | | 04'53" (+00'19") | 1000 / 20000 |
21 | | 04'56" (+00'22") | 1000 / 21000 |
22 | | 05'02" (+00'28") | 1000 / 22000 |
23 | | 05'03" (+00'29") | 1000 / 23000 |
24 | | 05'15" (+00'41") | 1000 / 24000 |
25 | | 05'20" (+00'46") | 1000 / 25000 |
26 | | 05'21" (+00'47") | 1000 / 26000 |
27 | | 05'26" (+00'52") | 1000 / 27000 |
28 | | 05'34" (+01'00") | 1000 / 28000 |
29 | | 06'56" (+02'22") | 11 / 28011 |
今天又完成LSD訓練,突破了跑步以來最遠的一次也是跑最久的一次,腳真的痠到不要不要的~全馬真的沒那麼簡單,不只要練耐力.肌力.毅力.還有體力,所以以上之條件沒有足夠真的只能落馬啦!加油吧!💪💪💪
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 121~147 | 65~79% |
2:M馬拉松配速區 | 147~166 | 79~89% |
3:T乳酸耐力區 | 166~172 | 89~92% |
4:A無氧耐力區 | 172~182 | 92~97.5% |
5:I最大耗氧區 | 182~187 | 97.5~100% |
最大心率為187 點此去設定最大心率 |
11月累積里程 :
228.33 km 愛迪達 boost 累積 :
1251.8 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 03'11" | 00:03'11" |
2 | 04'34" | 00:07'45" |
3 | 05'00" | 00:12'45" |
4 | 05'00" | 00:17'45" |
5 | 04'54" | 00:22'39" |
6 | 04'57" | 00:27'36" |
7 | 05'14" | 00:32'50" |
8 | 05'01" | 00:37'51" |
9 | 04'57" | 00:42'48" |
10 | 05'07" | 00:47'55" |
11 | 05'04" | 00:52'59" |
12 | 05'07" | 00:58'06" |
13 | 05'01" | 01:03'07" |
14 | 05'09" | 01:08'16" |
15 | 05'10" | 01:13'26" |
16 | 05'12" | 01:18'38" |
17 | 04'47" | 01:23'25" |
18 | 04'46" | 01:28'11" |
19 | 04'52" | 01:33'03" |
20 | 04'53" | 01:37'56" |
21 | 04'56" | 01:42'52" |
22 | 05'03" | 01:47'55" |
23 | 05'03" | 01:52'58" |
24 | 05'15" | 01:58'13" |
25 | 05'29" | 02:03'42" |
26 | 05'13" | 02:08'55" |
27 | 05'27" | 02:14'22" |
28 | 05'34" | 02:19'56" |
28.0 | 07'13" | 02:20'01" |