30.0 km | 02:30:14 | 05:00/km日期: 2020-05-16 06:03 - 總爬升: 326 m - 地點: 竹東~陸豐河堤~興隆路~竹22 - 天氣: 熱~熱~熱 - 平均心率: 162 - 卡路里: 1701 Cal - 總步數: 26856 - 平均步頻: 178 - 平均步幅: 111 cm - 溫度: 26°C - 濕度: 82%
Pace: 05'10" / 04'50" / 04'48" / 04'49" / 04'49" / 04'45" / 04'41" / 04'40" / 04'47" / 04'46" / 04'40" / 04'44" / 04'40" / 04'41" / 04'45" / 04'32" / 04'47" / 05'00" / 05'00" / 05'07" / 05'08" / 05'07" / 05'13" / 05'31" / 05'20" / 05'32" / 05'35" / 05'36" / 05'21" / 05'17" / 36'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) | 步頻 / 步幅(cm) |
1 | | 05'08" (+00'35") | 1007 / 1007 | 179 / 108 |
2 | | 04'49" (+00'16") | 1010 / 2018 | 181 / 114 |
3 | | 04'43" (+00'10") | 1006 / 3025 | 181 / 117 |
4 | | 04'47" (+00'14") | 1003 / 4028 | 183 / 113 |
5 | | 04'49" (+00'16") | 1012 / 5041 | 183 / 113 |
6 | | 04'39" (+00'06") | 1003 / 6045 | 182 / 117 |
7 | | 04'42" (+00'09") | 1006 / 7052 | 183 / 115 |
8 | | 04'42" (+00'09") | 1005 / 8057 | 182 / 116 |
9 | | 04'44" (+00'11") | 1003 / 9061 | 182 / 115 |
10 | | 04'43" (+00'10") | 1001 / 10063 | 181 / 116 |
11 | | 04'40" (+00'07") | 1007 / 11070 | 182 / 117 |
12 | | 04'42" (+00'09") | 1000 / 12070 | 181 / 116 |
13 | | 04'40" (+00'07") | 1014 / 13084 | 180 / 118 |
14 | | 04'44" (+00'11") | 1007 / 14091 | 179 / 117 |
15 | | 04'41" (+00'08") | 1000 / 15092 | 180 / 117 |
16 | | 04'33" | 1008 / 16101 | 182 / 120 |
17 | | 04'48" (+00'15") | 1004 / 17106 | 180 / 114 |
18 | | 05'00" (+00'27") | 1008 / 18115 | 177 / 112 |
19 | | 04'58" (+00'25") | 1004 / 19119 | 178 / 112 |
20 | | 05'02" (+00'29") | 1003 / 20123 | 177 / 111 |
21 | | 05'05" (+00'32") | 1006 / 21130 | 176 / 111 |
22 | | 05'07" (+00'34") | 1007 / 22137 | 176 / 110 |
23 | | 05'13" (+00'40") | 1010 / 23147 | 174 / 109 |
24 | | 05'26" (+00'53") | 1000 / 24148 | 174 / 105 |
25 | | 05'25" (+00'52") | 1010 / 25159 | 174 / 105 |
26 | | 05'27" (+00'54") | 1006 / 26165 | 173 / 105 |
27 | | 05'33" (+01'00") | 1004 / 27169 | 173 / 103 |
28 | | 05'36" (+01'03") | 1006 / 28176 | 174 / 102 |
29 | | 05'19" (+00'46") | 1006 / 29183 | 174 / 107 |
30 | | 05'10" (+00'37") | 1000 / 30183 | 174 / 110 |
耐熱訓練30K中長跑訓練
今天的天氣真不是開玩笑的,16K前都可以全程無補給,等跑到竹22時,約18K,太陽直接曝曬,溫度飆高,這時候感覺口渴身體也渴時,已經為時已晚,配速節節敗退,趕快找家超商,灌了一瓶寶礦力,才有好些,但是以上是錯誤的訓練方式,小朋友不要學,叔叔是有練過耐熱訓練的。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 123~150 | 65~79% |
2:M馬拉松配速區 | 150~169 | 79~89% |
3:T乳酸耐力區 | 169~174 | 89~92% |
4:A無氧耐力區 | 174~185 | 92~97.5% |
5:I最大耗氧區 | 185~190 | 97.5~100% |
最大心率為190 點此去設定最大心率 |
5月累積里程 :
300.37 km NIKE Nike Vaporfly NEXT% 累積 :
1724.6 kmMW Watch 上傳 | 4 years ago
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'10" | 00:05'10" |
2 | 04'50" | 00:10'00" |
3 | 04'48" | 00:14'48" |
4 | 04'49" | 00:19'37" |
5 | 04'49" | 00:24'26" |
6 | 04'45" | 00:29'11" |
7 | 04'41" | 00:33'52" |
8 | 04'40" | 00:38'32" |
9 | 04'47" | 00:43'19" |
10 | 04'46" | 00:48'05" |
11 | 04'40" | 00:52'45" |
12 | 04'44" | 00:57'29" |
13 | 04'40" | 01:02'09" |
14 | 04'41" | 01:06'50" |
15 | 04'45" | 01:11'35" |
16 | 04'32" | 01:16'07" |
17 | 04'47" | 01:20'54" |
18 | 05'00" | 01:25'54" |
19 | 05'00" | 01:30'54" |
20 | 05'07" | 01:36'01" |
21 | 05'08" | 01:41'09" |
22 | 05'07" | 01:46'16" |
23 | 05'13" | 01:51'29" |
24 | 05'31" | 01:57'00" |
25 | 05'20" | 02:02'20" |
26 | 05'32" | 02:07'52" |
27 | 05'35" | 02:13'27" |
28 | 05'36" | 02:19'03" |
29 | 05'21" | 02:24'24" |
30 | 05'17" | 02:29'41" |
30.0 | 35'29" | 02:30'14" |