30.0 km | 02:23:12 | 04:46/km日期: 2020-11-21 06:35 - 地點: 浮洲-綠光 - 天氣: 陰雨 - 平均心率: 163 - 卡路里: 1717 Cal - 平均步頻: 178 - 溫度: 23°C - 濕度: 92%
Pace: 06'13" / 05'48" / 05'27" / 05'23" / 05'08" / 04'57" / 04'49" / 04'49" / 04'39" / 04'37" / 04'28" / 04'30" / 04'36" / 04'31" / 04'31" / 04'36" / 04'31" / 04'32" / 04'31" / 04'31" / 04'43" / 04'35" / 04'36" / 04'43" / 04'35" / 04'33" / 04'33" / 04'34" / 04'35" / 04'30" / 05'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 06'12" (+01'44") | 1000 / 1000 |
2 | | 05'47" (+01'19") | 1000 / 2000 |
3 | | 05'26" (+00'58") | 1000 / 3000 |
4 | | 05'23" (+00'55") | 1000 / 4000 |
5 | | 05'07" (+00'39") | 1000 / 5000 |
6 | | 04'56" (+00'28") | 1000 / 6000 |
7 | | 04'49" (+00'21") | 1000 / 7000 |
8 | | 04'48" (+00'20") | 1000 / 8000 |
9 | | 04'38" (+00'10") | 1000 / 9000 |
10 | | 04'37" (+00'09") | 1000 / 10000 |
11 | | 04'28" | 1000 / 11000 |
12 | | 04'29" (+00'01") | 1000 / 12000 |
13 | | 04'35" (+00'07") | 1000 / 13000 |
14 | | 04'31" (+00'03") | 1000 / 14000 |
15 | | 04'30" (+00'02") | 1000 / 15000 |
16 | | 04'36" (+00'08") | 1000 / 16000 |
17 | | 04'30" (+00'02") | 1000 / 17000 |
18 | | 04'31" (+00'03") | 1000 / 18000 |
19 | | 04'31" (+00'03") | 1000 / 19000 |
20 | | 04'30" (+00'02") | 1000 / 20000 |
21 | | 04'42" (+00'14") | 1000 / 21000 |
22 | | 04'35" (+00'07") | 1000 / 22000 |
23 | | 04'36" (+00'08") | 1000 / 23000 |
24 | | 04'42" (+00'14") | 1000 / 24000 |
25 | | 04'35" (+00'07") | 1000 / 25000 |
26 | | 04'32" (+00'04") | 1000 / 26000 |
27 | | 04'33" (+00'05") | 1000 / 27000 |
28 | | 04'33" (+00'05") | 1000 / 28000 |
29 | | 04'35" (+00'07") | 1000 / 29000 |
30 | | 04'29" (+00'01") | 1000 / 30000 |
31 | | 05'53" (+01'25") | 25 / 30025 |
12/16_5 LSD #65
今晨陰雨天,到現場有猶豫過是否要跑,想著今日不跑也沒時間可以補,還是跑吧。起跑狀況超級不佳,有拖著身軀跑不開的沉重感。熱身2K後無法加速到目標內,所以前5K在5分速以上,後3K跑了慢跑配速。
8K時吃了Gel,狀況就開始好轉多了,進入440內,有時還會超速跑到41X-42X,平均在430-435間,配速上其實是不穩定的,不過前段真的跑不開,終於開始順暢了,配速上有時也沒有控制那麼多,跟著體感跑。20K後狀態下滑了點,有2K掉落目標外,好在還有拉回來,之後就以43X完跑今日長跑訓練。
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 |
11月累積里程 :
427.02 km NIKE Zoom Fly 累積 :
5162.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'13" | 00:06'13" |
2 | 05'48" | 00:12'01" |
3 | 05'27" | 00:17'28" |
4 | 05'23" | 00:22'51" |
5 | 05'08" | 00:27'59" |
6 | 04'57" | 00:32'56" |
7 | 04'49" | 00:37'45" |
8 | 04'49" | 00:42'34" |
9 | 04'39" | 00:47'13" |
10 | 04'37" | 00:51'50" |
11 | 04'28" | 00:56'18" |
12 | 04'30" | 01:00'48" |
13 | 04'36" | 01:05'24" |
14 | 04'31" | 01:09'55" |
15 | 04'31" | 01:14'26" |
16 | 04'36" | 01:19'02" |
17 | 04'31" | 01:23'33" |
18 | 04'32" | 01:28'05" |
19 | 04'31" | 01:32'36" |
20 | 04'31" | 01:37'07" |
21 | 04'43" | 01:41'50" |
22 | 04'35" | 01:46'25" |
23 | 04'36" | 01:51'01" |
24 | 04'43" | 01:55'44" |
25 | 04'35" | 02:00'19" |
26 | 04'33" | 02:04'52" |
27 | 04'33" | 02:09'25" |
28 | 04'34" | 02:13'59" |
29 | 04'35" | 02:18'34" |
30 | 04'30" | 02:23'04" |
30.0 | 05'51" | 02:23'13" |