21.3 km | 02:03:04 | 05:46/km日期: 2020-11-29 07:45 - 地點: 興大校園 - 天氣: 陽光普照 - 平均心率: 141 - 卡路里: 737 Cal - 平均步頻: 194 - 溫度: 19°C - 濕度: 77%
Pace: 05'49" / 05'30" / 05'57" / 05'49" / 05'55" / 05'42" / 05'48" / 05'27" / 06'00" / 05'31" / 05'49" / 05'30" / 05'49" / 05'47" / 05'35" / 05'50" / 05'48" / 05'35" / 05'25" / 05'36" / 05'19" / 12'40" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'49" (+00'30") | 1000 / 1000 |
2 | | 05'30" (+00'11") | 1000 / 2000 |
3 | | 05'56" (+00'37") | 1000 / 3000 |
4 | | 05'48" (+00'29") | 1000 / 4000 |
5 | | 05'55" (+00'36") | 1000 / 5000 |
6 | | 05'41" (+00'22") | 1000 / 6000 |
7 | | 05'48" (+00'29") | 1000 / 7000 |
8 | | 05'27" (+00'08") | 1000 / 8000 |
9 | | 05'59" (+00'40") | 1000 / 9000 |
10 | | 05'31" (+00'12") | 1000 / 10000 |
11 | | 05'48" (+00'29") | 1000 / 11000 |
12 | | 05'30" (+00'11") | 1000 / 12000 |
13 | | 05'48" (+00'29") | 1000 / 13000 |
14 | | 05'46" (+00'27") | 1000 / 14000 |
15 | | 05'35" (+00'16") | 1000 / 15000 |
16 | | 05'49" (+00'30") | 1000 / 16000 |
17 | | 05'47" (+00'28") | 1000 / 17000 |
18 | | 05'35" (+00'16") | 1000 / 18000 |
19 | | 05'24" (+00'05") | 1000 / 19000 |
20 | | 05'36" (+00'17") | 1000 / 20000 |
21 | | 05'19" | 1000 / 21000 |
22 | | 05'26" (+00'07") | 87 / 21087 |
23 | | 16'13" (+10'54") | 189 / 21276 |
今天的氣溫還算舒適,不知不覺就跑完了半馬......然後,ㄧ停下來,準備要進操場跑8st的時候,突然覺得「膝蓋卡卡,有點痛」,當機立斷不跑了。
教練幫我舒緩肌肉時,只覺得按什麼地方都好痛,教練推斷應是跑量不斷增加又沒即時放鬆,讓髂脛束發炎,才會延伸到膝蓋,很明顯的ITBS症狀😱⋯⋯
才覺得越練越順,臺北馬破PB有望,不收操、滾輪的現世報就來了。剩下三週,我該何去何從呢?😢
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 120~146 | 65~79% |
2:M馬拉松配速區 | 146~164 | 79~89% |
3:T乳酸耐力區 | 164~170 | 89~92% |
4:A無氧耐力區 | 170~180 | 92~97.5% |
5:I最大耗氧區 | 180~185 | 97.5~100% |
最大心率為185 點此去設定最大心率 |
11月累積里程 :
305.21 km adidas boston6 青粉 累積 :
562.2 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'49" | 00:05'49" |
2 | 05'30" | 00:11'19" |
3 | 05'57" | 00:17'16" |
4 | 05'49" | 00:23'05" |
5 | 05'55" | 00:29'00" |
6 | 05'42" | 00:34'42" |
7 | 05'48" | 00:40'30" |
8 | 05'27" | 00:45'57" |
9 | 06'00" | 00:51'57" |
10 | 05'31" | 00:57'28" |
11 | 05'49" | 01:03'17" |
12 | 05'30" | 01:08'47" |
13 | 05'49" | 01:14'36" |
14 | 05'47" | 01:20'23" |
15 | 05'35" | 01:25'58" |
16 | 05'50" | 01:31'48" |
17 | 05'48" | 01:37'36" |
18 | 05'35" | 01:43'11" |
19 | 05'25" | 01:48'36" |
20 | 05'36" | 01:54'12" |
21 | 05'19" | 01:59'31" |
21.3 | 12'50" | 02:03'04" |