28.5 km | 02:28:14 | 05:11/km日期: 2020-02-08 05:15 - 總爬升: 500 m - 地點: Yuanli - 天氣: 冷冷 - 平均心率: 150 - 卡路里: 1510 Cal - 平均步頻: 182 - 溫度: 15°C - 濕度: 78% - PM2.5: 良好(6)
Pace: 05'12" / 05'03" / 05'02" / 05'09" / 05'08" / 06'16" / 05'27" / 05'24" / 05'32" / 05'36" / 05'28" / 04'56" / 05'18" / 05'41" / 07'29" / 05'11" / 04'54" / 05'06" / 05'11" / 04'45" / 04'45" / 04'36" / 05'17" / 04'48" / 04'45" / 04'32" / 04'50" / 04'32" / 04'38" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'12" (+00'41") | 1000 / 1000 |
2 | | 05'03" (+00'32") | 1000 / 2000 |
3 | | 05'02" (+00'31") | 1000 / 3000 |
4 | | 05'09" (+00'38") | 1000 / 4000 |
5 | | 05'07" (+00'36") | 1000 / 5000 |
6 | | 06'16" (+01'45") | 1000 / 6000 |
7 | | 05'26" (+00'55") | 1000 / 7000 |
8 | | 05'24" (+00'53") | 1000 / 8000 |
9 | | 05'31" (+01'00") | 1000 / 9000 |
10 | | 05'35" (+01'04") | 1000 / 10000 |
11 | | 05'28" (+00'57") | 1000 / 11000 |
12 | | 04'55" (+00'24") | 1000 / 12000 |
13 | | 05'18" (+00'47") | 1000 / 13000 |
14 | | 05'40" (+01'09") | 1000 / 14000 |
15 | | 07'29" (+02'58") | 1000 / 15000 |
16 | | 05'10" (+00'39") | 1000 / 16000 |
17 | | 04'54" (+00'23") | 1000 / 17000 |
18 | | 05'06" (+00'35") | 1000 / 18000 |
19 | | 05'10" (+00'39") | 1000 / 19000 |
20 | | 04'45" (+00'14") | 1000 / 20000 |
21 | | 04'44" (+00'13") | 1000 / 21000 |
22 | | 04'35" (+00'04") | 1000 / 22000 |
23 | | 05'17" (+00'46") | 1000 / 23000 |
24 | | 04'48" (+00'17") | 1000 / 24000 |
25 | | 04'43" (+00'12") | 1000 / 25000 |
26 | | 04'32" (+00'01") | 1000 / 26000 |
27 | | 04'49" (+00'18") | 1000 / 27000 |
28 | | 04'31" | 1000 / 28000 |
29 | | 04'41" (+00'10") | 505 / 28505 |
感謝劉教練帶跑。
今天狀況不好,起跑沒多久就跑到有點恍神,感覺身體還沒完全開機。到了後段又開始恍神,力不從心,腳抬不起來,一直在磨鞋底,心一直在淌血(又要傷荷包了)。
雖然今天晨跑公里數和配速都不及格,但終於結束今天練習,開心😃,感謝劉教練不離不棄。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~137 | 65~79% |
2:M馬拉松配速區 | 137~154 | 79~89% |
3:T乳酸耐力區 | 154~160 | 89~92% |
4:A無氧耐力區 | 160~169 | 92~97.5% |
5:I最大耗氧區 | 169~174 | 97.5~100% |
最大心率為174 點此去設定最大心率 |
2月累積里程 :
361.13 km Nike Zoom Fly 9.0 累積 :
1218.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'12" | 00:05'12" |
2 | 05'03" | 00:10'15" |
3 | 05'02" | 00:15'17" |
4 | 05'09" | 00:20'26" |
5 | 05'08" | 00:25'34" |
6 | 06'16" | 00:31'50" |
7 | 05'27" | 00:37'17" |
8 | 05'24" | 00:42'41" |
9 | 05'32" | 00:48'13" |
10 | 05'36" | 00:53'49" |
11 | 05'28" | 00:59'17" |
12 | 04'56" | 01:04'13" |
13 | 05'18" | 01:09'31" |
14 | 05'41" | 01:15'12" |
15 | 07'29" | 01:22'41" |
16 | 05'11" | 01:27'52" |
17 | 04'54" | 01:32'46" |
18 | 05'06" | 01:37'52" |
19 | 05'11" | 01:43'03" |
20 | 04'45" | 01:47'48" |
21 | 04'45" | 01:52'33" |
22 | 04'36" | 01:57'09" |
23 | 05'17" | 02:02'26" |
24 | 04'48" | 02:07'14" |
25 | 04'45" | 02:11'59" |
26 | 04'32" | 02:16'31" |
27 | 04'50" | 02:21'21" |
28 | 04'32" | 02:25'53" |
28.5 | 04'40" | 02:28'15" |