33.0 km | 03:57:27 | 07:11/km日期: 2015-03-01 08:03 - 總爬升: 468 m - 平均心率: 45 - 卡路里: 3029 Cal - 溫度: 14°C - 濕度: 74%
Pace: 06'32" / 06'12" / 06'49" / 06'42" / 05'54" / 08'21" / 06'20" / 07'45" / 06'28" / 07'55" / 07'53" / 08'48" / 06'18" / 06'07" / 06'28" / 07'24" / 05'42" / 07'52" / 07'17" / 06'45" / 05'57" / 05'52" / 05'54" / 09'08" / 06'51" / 09'09" / 06'26" / 07'01" / 11'40" / 07'42" / 06'51" / 07'30" / 06'43" / 107'34" /
跟同事約團練雙溪口至菁桐,至姑娘廟時一直等不到落隊同仁,就折返找她,一直到雙溪口才接到電話她自行做公車上去了,再上去菁桐時間拖太久了,就講好它們自行做火車回去,我自行折返去動物園搭捷運。途中先去深坑吃飯再去動物園搭車。
心得:睡眠充足果然有差,起跑沒多久呼吸就調整好了。很久沒長程LSD了,這次跑完雖然還沒辦法恢復之前水準,但跑全馬應該不會被關門了。
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 113~138 | 65~79% |
2:M馬拉松配速區 | 138~155 | 79~89% |
3:T乳酸耐力區 | 155~161 | 89~92% |
4:A無氧耐力區 | 161~170 | 92~97.5% |
5:I最大耗氧區 | 170~175 | 97.5~100% |
最大心率為175 點此去設定最大心率 |
3月累積里程 : 267.51 km
里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 06'32" | 00:06'32" |
2 | 06'12" | 00:12'44" |
3 | 06'49" | 00:19'33" |
4 | 06'42" | 00:26'15" |
5 | 05'54" | 00:32'09" |
6 | 08'21" | 00:40'30" |
7 | 06'20" | 00:46'50" |
8 | 07'45" | 00:54'35" |
9 | 06'28" | 01:01'03" |
10 | 07'55" | 01:08'58" |
11 | 07'53" | 01:16'51" |
12 | 08'48" | 01:25'39" |
13 | 06'18" | 01:31'57" |
14 | 06'07" | 01:38'04" |
15 | 06'28" | 01:44'32" |
16 | 07'24" | 01:51'56" |
17 | 05'42" | 01:57'38" |
18 | 07'52" | 02:05'30" |
19 | 07'17" | 02:12'47" |
20 | 06'45" | 02:19'32" |
21 | 05'57" | 02:25'29" |
22 | 05'52" | 02:31'21" |
23 | 05'54" | 02:37'15" |
24 | 09'08" | 02:46'23" |
25 | 06'51" | 02:53'14" |
26 | 09'09" | 03:02'23" |
27 | 06'26" | 03:08'49" |
28 | 07'01" | 03:15'50" |
29 | 11'40" | 03:27'30" |
30 | 07'42" | 03:35'12" |
31 | 06'51" | 03:42'03" |
32 | 07'30" | 03:49'33" |
33 | 06'43" | 03:56'16" |
33.0 | 107'34" | 03:57'27" |