30.0 km | 03:01:11 | 06:02/km日期: 2020-07-05 06:11 - 地點: 浮洲-綠光 - 天氣: 晴 - 平均心率: 147 - 卡路里: 1607 Cal - 平均步頻: 168 - 溫度: 26°C - 濕度: 83% - PM2.5: 良好(11)
Pace: 06'07" / 05'50" / 05'47" / 05'41" / 05'33" / 05'38" / 05'32" / 05'31" / 05'32" / 05'47" / 05'44" / 05'48" / 05'47" / 05'48" / 05'53" / 05'44" / 07'56" / 05'42" / 05'43" / 05'40" / 05'49" / 05'50" / 10'38" / 08'16" / 06'08" / 06'03" / 06'11" / 10'28" / 06'10" / 516'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'07" (+00'57") | 1000 / 1000 |
2 | | 05'50" (+00'40") | 1000 / 2000 |
3 | | 05'47" (+00'37") | 1000 / 3000 |
4 | | 05'40" (+00'30") | 1000 / 4000 |
5 | | 05'33" (+00'23") | 1000 / 5000 |
6 | | 05'37" (+00'27") | 1000 / 6000 |
7 | | 05'31" (+00'21") | 1000 / 7000 |
8 | | 05'31" (+00'21") | 1000 / 8000 |
9 | | 05'31" (+00'21") | 1000 / 9000 |
10 | | 05'47" (+00'37") | 1000 / 10000 |
11 | | 05'44" (+00'34") | 1000 / 11000 |
12 | | 05'48" (+00'38") | 1000 / 12000 |
13 | | 05'46" (+00'36") | 1000 / 13000 |
14 | | 05'47" (+00'37") | 1000 / 14000 |
15 | | 05'52" (+00'42") | 1000 / 15000 |
16 | | 05'43" (+00'33") | 1000 / 16000 |
17 | | 05'34" (+00'24") | 1000 / 17000 |
18 | | 05'42" (+00'32") | 1000 / 18000 |
19 | | 05'41" (+00'31") | 1000 / 19000 |
20 | | 05'40" (+00'30") | 1000 / 20000 |
21 | | 05'48" (+00'38") | 1000 / 21000 |
22 | | 05'50" (+00'40") | 1000 / 22000 |
23 | | 05'48" (+00'38") | 399 / 22400 |
24 | | 10'10" (+05'00") | 800 / 23200 |
25 | | 06'21" (+01'11") | 1000 / 24200 |
26 | | 06'09" (+00'59") | 1000 / 25200 |
27 | | 06'11" (+01'01") | 1000 / 26200 |
28 | | 06'23" (+01'13") | 1000 / 27200 |
29 | | 10'23" (+05'13") | 800 / 28000 |
30 | | 06'16" (+01'06") | 800 / 28800 |
31 | | 05'10" | 1000 / 29800 |
32 | | 05'28" (+00'18") | 206 / 30006 |
LSD
多日工作未練,跳掉兩個主課,耐熱下降到80%,來到今日長跑訓練。本來要在長跑加入不同距離的配速跑,結果跑完16K開始時,天氣熱對身體的影響還是太大,根本跑不起來。所以直接放掉繼續慢跑就好,狀況不佳天氣炎熱,在23、27K都停下來休息,甚至27K時走了1K,28K後再跑2K回起點。流失3000的水,覺得自己有點脫水,並且跑到有點恍神 "我是誰? 我在哪裡? " 結束今日長跑~有點慘~
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 134~163 | 65~79% |
2:M馬拉松配速區 | 163~184 | 79~89% |
3:T乳酸耐力區 | 184~190 | 89~92% |
4:A無氧耐力區 | 190~201 | 92~97.5% |
5:I最大耗氧區 | 201~207 | 97.5~100% |
最大心率為207 點此去設定最大心率 |
7月累積里程 :
164.20 km NIKE Zoom Fly 累積 :
5162.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'07" | 00:06'07" |
2 | 05'50" | 00:11'57" |
3 | 05'47" | 00:17'44" |
4 | 05'41" | 00:23'25" |
5 | 05'33" | 00:28'58" |
6 | 05'38" | 00:34'36" |
7 | 05'32" | 00:40'08" |
8 | 05'31" | 00:45'39" |
9 | 05'32" | 00:51'11" |
10 | 05'47" | 00:56'58" |
11 | 05'44" | 01:02'42" |
12 | 05'48" | 01:08'30" |
13 | 05'47" | 01:14'17" |
14 | 05'48" | 01:20'05" |
15 | 05'53" | 01:25'58" |
16 | 05'44" | 01:31'42" |
17 | 07'56" | 01:39'38" |
18 | 05'42" | 01:45'20" |
19 | 05'43" | 01:51'03" |
20 | 05'40" | 01:56'43" |
21 | 05'49" | 02:02'32" |
22 | 05'50" | 02:08'22" |
23 | 10'38" | 02:19'00" |
24 | 08'16" | 02:27'16" |
25 | 06'08" | 02:33'24" |
26 | 06'03" | 02:39'27" |
27 | 06'11" | 02:45'38" |
28 | 10'28" | 02:56'06" |
29 | 06'10" | 03:02'16" |
30.0 | 05'08" | 03:07'26" |