25.6 km | 02:29:58 | 05:51/km日期: 2020-02-08 06:25 - 平均心率: 150 - 卡路里: 1477 Cal - 平均步頻: 182 - 溫度: 16°C - 濕度: 73% - PM2.5: 良好(9)
Pace: 05'49" / 05'51" / 05'49" / 05'47" / 05'58" / 05'50" / 05'49" / 05'50" / 05'51" / 06'02" / 05'50" / 05'45" / 05'49" / 05'47" / 05'43" / 05'53" / 05'50" / 05'50" / 05'47" / 05'43" / 05'40" / 12'47" / 05'48" / 13'03" / 06'19" / 06'50" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'49" (+00'10") | 1000 / 1000 |
2 | | 05'51" (+00'12") | 1000 / 2000 |
3 | | 05'49" (+00'10") | 1000 / 3000 |
4 | | 05'46" (+00'07") | 1000 / 4000 |
5 | | 05'58" (+00'19") | 1000 / 5000 |
6 | | 05'49" (+00'10") | 1000 / 6000 |
7 | | 05'48" (+00'09") | 1000 / 7000 |
8 | | 05'50" (+00'11") | 1000 / 8000 |
9 | | 05'50" (+00'11") | 1000 / 9000 |
10 | | 06'01" (+00'22") | 1000 / 10000 |
11 | | 05'50" (+00'11") | 1000 / 11000 |
12 | | 05'44" (+00'05") | 1000 / 12000 |
13 | | 05'48" (+00'09") | 1000 / 13000 |
14 | | 05'47" (+00'08") | 1000 / 14000 |
15 | | 05'42" (+00'03") | 1000 / 15000 |
16 | | 05'53" (+00'14") | 1000 / 16000 |
17 | | 05'49" (+00'10") | 1000 / 17000 |
18 | | 05'50" (+00'11") | 1000 / 18000 |
19 | | 05'47" (+00'08") | 1000 / 19000 |
20 | | 05'42" (+00'03") | 1000 / 20000 |
21 | | 05'40" (+00'01") | 1000 / 21000 |
22 | | 05'39" | 1000 / 22000 |
23 | | 05'47" (+00'08") | 1000 / 23000 |
24 | | 05'59" (+00'20") | 1000 / 24000 |
25 | | 06'19" (+00'40") | 1000 / 25000 |
26 | | 06'46" (+01'07") | 584 / 25584 |
今天課表原本是16L+10T,為了增加耐力,改成跟上週一樣,21L+10~15T。
今天也測試洛克肌效貼,所以不穿壓力褲(洛克建議)。但不知是三點就開始醒醒睡睡精神不濟,還是上週六右腿傷沒好,還是洛克貼,還是昨晚跳繩的關係,L配速只能勉強550,比上週545差。21後535更進不去,乾脆輕鬆跑,沒兩k,快掉到7分速,跑姿走掉了,乾脆提早收工。下週還是乖乖照課表跑好了,可能壓力褲T4 + 洛克貼再試試。今天後段大腿後側也酸,可能跟跳繩較有關係吧
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 110~134 | 65~79% |
2:M馬拉松配速區 | 134~151 | 79~89% |
3:T乳酸耐力區 | 151~156 | 89~92% |
4:A無氧耐力區 | 156~165 | 92~97.5% |
5:I最大耗氧區 | 165~170 | 97.5~100% |
最大心率為170 點此去設定最大心率 |
2月累積里程 :
251.95 km NIKE Epic React Flyknit 累積 :
1000.5 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'49" | 00:05'49" |
2 | 05'51" | 00:11'40" |
3 | 05'49" | 00:17'29" |
4 | 05'47" | 00:23'16" |
5 | 05'58" | 00:29'14" |
6 | 05'50" | 00:35'04" |
7 | 05'49" | 00:40'53" |
8 | 05'50" | 00:46'43" |
9 | 05'51" | 00:52'34" |
10 | 06'02" | 00:58'36" |
11 | 05'50" | 01:04'26" |
12 | 05'45" | 01:10'11" |
13 | 05'49" | 01:16'00" |
14 | 05'47" | 01:21'47" |
15 | 05'43" | 01:27'30" |
16 | 05'53" | 01:33'23" |
17 | 05'50" | 01:39'13" |
18 | 05'50" | 01:45'03" |
19 | 05'47" | 01:50'50" |
20 | 05'43" | 01:56'33" |
21 | 05'40" | 02:02'13" |
22 | 12'47" | 02:15'00" |
23 | 05'48" | 02:20'48" |
24 | 13'03" | 02:33'51" |
25 | 06'19" | 02:40'10" |
25.6 | 06'47" | 02:44'08" |