21.1 km | 01:40:05 | 04:44/km日期: 2021-01-03 08:07 - 地點: 板橋浮洲 - 天氣: 晴 - 平均心率: 167 - 卡路里: 1321 Cal - 平均步頻: 176 - 溫度: 15°C - 濕度: 85%
Pace: 05'33" / 05'14" / 04'57" / 04'49" / 04'46" / 04'36" / 04'38" / 04'39" / 04'37" / 04'35" / 04'50" / 04'40" / 04'34" / 04'35" / 04'41" / 04'36" / 04'45" / 04'48" / 04'36" / 04'36" / 04'27" / 04'21" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 05'32" (+01'06") | 1000 / 1000 |
2 | | 05'14" (+00'48") | 1000 / 2000 |
3 | | 04'57" (+00'31") | 1000 / 3000 |
4 | | 04'49" (+00'23") | 1000 / 4000 |
5 | | 04'45" (+00'19") | 1000 / 5000 |
6 | | 04'36" (+00'10") | 1000 / 6000 |
7 | | 04'37" (+00'11") | 1000 / 7000 |
8 | | 04'39" (+00'13") | 1000 / 8000 |
9 | | 04'36" (+00'10") | 1000 / 9000 |
10 | | 04'35" (+00'09") | 1000 / 10000 |
11 | | 04'49" (+00'23") | 1000 / 11000 |
12 | | 04'40" (+00'14") | 1000 / 12000 |
13 | | 04'33" (+00'07") | 1000 / 13000 |
14 | | 04'34" (+00'08") | 1000 / 14000 |
15 | | 04'40" (+00'14") | 1000 / 15000 |
16 | | 04'35" (+00'09") | 1000 / 16000 |
17 | | 04'45" (+00'19") | 1000 / 17000 |
18 | | 04'47" (+00'21") | 1000 / 18000 |
19 | | 04'36" (+00'10") | 1000 / 19000 |
20 | | 04'35" (+00'09") | 1000 / 20000 |
21 | | 04'26" | 1000 / 21000 |
22 | | 04'16" | 134 / 21134 |
半馬LSD
隔了好久才終於回到早上練跑,可惜睡眠不足狀況也不佳,以往算是輕鬆的LSD,今天後段越跑越吃力,負荷來到260,有氧5.0過度運動,心率偏高,這個半馬不好跑。不過也有一半距離跑在440內,心率控制有時也不錯。需要好好調整休息時間,來面對未來三週的訓練。
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 |
1月累積里程 :
200.88 km NIKE Zoom Fly 累積 :
5162.6 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 05'33" | 00:05'33" |
2 | 05'14" | 00:10'47" |
3 | 04'57" | 00:15'44" |
4 | 04'49" | 00:20'33" |
5 | 04'46" | 00:25'19" |
6 | 04'36" | 00:29'55" |
7 | 04'38" | 00:34'33" |
8 | 04'39" | 00:39'12" |
9 | 04'37" | 00:43'49" |
10 | 04'35" | 00:48'24" |
11 | 04'50" | 00:53'14" |
12 | 04'40" | 00:57'54" |
13 | 04'34" | 01:02'28" |
14 | 04'35" | 01:07'03" |
15 | 04'41" | 01:11'44" |
16 | 04'36" | 01:16'20" |
17 | 04'45" | 01:21'05" |
18 | 04'48" | 01:25'53" |
19 | 04'36" | 01:30'29" |
20 | 04'36" | 01:35'05" |
21 | 04'27" | 01:39'32" |
21.1 | 04'13" | 01:40'06" |