30.1 km | 02:19:20 | 04:38/km日期: 2020-11-28 06:31 - 地點: 板橋浮洲 - 天氣: 陰天時雨 - 平均心率: 158 - 卡路里: 1471 Cal - 平均步頻: 180 - 溫度: 20°C - 濕度: 85% - PM2.5: 良好(6)
Pace: 05'52" / 05'36" / 05'00" / 04'57" / 04'49" / 04'46" / 04'44" / 04'44" / 04'45" / 04'41" / 04'45" / 04'40" / 04'43" / 04'42" / 04'42" / 04'49" / 04'43" / 04'38" / 04'37" / 04'31" / 04'20" / 04'56" / 04'17" / 04'20" / 04'16" / 04'09" / 04'11" / 04'15" / 04'06" / 04'08" / 04'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'52" (+01'46") | 1000 / 1000 |
2 | | 05'35" (+01'29") | 1000 / 2000 |
3 | | 04'59" (+00'53") | 1000 / 3000 |
4 | | 04'57" (+00'51") | 1000 / 4000 |
5 | | 04'48" (+00'42") | 1000 / 5000 |
6 | | 04'46" (+00'40") | 1000 / 6000 |
7 | | 04'44" (+00'38") | 1000 / 7000 |
8 | | 04'43" (+00'37") | 1000 / 8000 |
9 | | 04'44" (+00'38") | 1000 / 9000 |
10 | | 04'41" (+00'35") | 1000 / 10000 |
11 | | 04'44" (+00'38") | 1000 / 11000 |
12 | | 04'40" (+00'34") | 1000 / 12000 |
13 | | 04'42" (+00'36") | 1000 / 13000 |
14 | | 04'42" (+00'36") | 1000 / 14000 |
15 | | 04'42" (+00'36") | 1000 / 15000 |
16 | | 04'48" (+00'42") | 1000 / 16000 |
17 | | 04'43" (+00'37") | 1000 / 17000 |
18 | | 04'37" (+00'31") | 1000 / 18000 |
19 | | 04'37" (+00'31") | 1000 / 19000 |
20 | | 04'31" (+00'25") | 999 / 19999 |
21 | | 04'19" (+00'13") | 1000 / 20999 |
22 | | 04'20" (+00'14") | 1000 / 21999 |
23 | | 04'17" (+00'11") | 1000 / 22999 |
24 | | 04'19" (+00'13") | 1000 / 23999 |
25 | | 04'16" (+00'10") | 1000 / 24999 |
26 | | 04'09" (+00'03") | 1000 / 25999 |
27 | | 04'11" (+00'05") | 1000 / 26999 |
28 | | 04'14" (+00'08") | 1000 / 27999 |
29 | | 04'06" | 1000 / 28999 |
30 | | 04'07" (+00'01") | 1000 / 29999 |
31 | | 04'34" (+00'28") | 51 / 30051 |
13/16_5 長跑20K+配速跑10K #71
昨夜開始下雨,擔心早晨也會下,好在清晨起床外頭只是陰天而已。天氣轉冷,花了點時間才開始,起跑狀況還不錯,可是一直跑不到目標配速內,速度時快時慢,狀態時好時壞,平均配速在440以上。到快要進入中後段時,速度才到440內,準備加速跑配速。
來到後段10T目標415內,前5K在配速外,不知是GPS問題導致配速不準,體感總覺得在跑4分初速,可是跑錶只顯示420左右。最後5K稍微加速或者維持前段體感,終於進到415內,甚至有幾K跑40X。整個訓練是越跑越順,心率在前面算是正常,倒是進入配速跑後,竟然都在170內,整段負荷也才184,身體跑後也沒有很累的感覺。
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 | 05'52" | 00:05'52" |
2 | 05'36" | 00:11'28" |
3 | 05'00" | 00:16'28" |
4 | 04'57" | 00:21'25" |
5 | 04'49" | 00:26'14" |
6 | 04'46" | 00:31'00" |
7 | 04'44" | 00:35'44" |
8 | 04'44" | 00:40'28" |
9 | 04'45" | 00:45'13" |
10 | 04'41" | 00:49'54" |
11 | 04'45" | 00:54'39" |
12 | 04'40" | 00:59'19" |
13 | 04'43" | 01:04'02" |
14 | 04'42" | 01:08'44" |
15 | 04'42" | 01:13'26" |
16 | 04'49" | 01:18'15" |
17 | 04'43" | 01:22'58" |
18 | 04'38" | 01:27'36" |
19 | 04'37" | 01:32'13" |
20 | 04'31" | 01:36'44" |
21 | 04'20" | 01:41'04" |
22 | 04'56" | 01:46'00" |
23 | 04'17" | 01:50'17" |
24 | 04'20" | 01:54'37" |
25 | 04'16" | 01:58'53" |
26 | 04'09" | 02:03'02" |
27 | 04'11" | 02:07'13" |
28 | 04'15" | 02:11'28" |
29 | 04'06" | 02:15'34" |
30 | 04'08" | 02:19'42" |
30.1 | 04'32" | 02:19'56" |