25.0 km | 01:54:06 | 04:33/km日期: 2021-10-17 15:57 - 地點: NTHU - 天氣: 東北季風 - 平均心率: 134 - 卡路里: 993 Cal - 平均步頻: 182 - 溫度: 24°C - 濕度: 60% - PM2.5: 良好(8)
Pace: 04'35" / 04'26" / 04'24" / 04'22" / 04'21" / 05'52" / 04'29" / 04'32" / 04'27" / 04'24" / 06'28" / 04'44" / 04'46" / 04'43" / 04'41" / 06'22" / 04'35" / 04'45" / 04'42" / 04'37" / 06'42" / 04'40" / 04'34" / 04'26" / 00'00" /
計圈 | 時間 (累計時間) | 配速 (差異) | 里程 / 累積 (m) |
1 | | 04'38" (+00'20") | 834 / 834 |
2 | | 04'19" (+00'01") | 433 / 1268 |
3 | | 04'26" (+00'08") | 417 / 1686 |
4 | | 04'23" (+00'05") | 430 / 2117 |
5 | | 04'26" (+00'08") | 1000 / 3117 |
6 | | 04'21" (+00'03") | 1000 / 4117 |
7 | | 04'18" | 1000 / 5117 |
8 | | 04'27" (+00'09") | 454 / 5572 |
9 | | 04'25" (+00'07") | 1000 / 6572 |
10 | | 04'31" (+00'13") | 1000 / 7572 |
11 | | 04'28" (+00'10") | 1000 / 8572 |
12 | | 04'25" (+00'07") | 1000 / 9572 |
13 | | 04'33" (+00'15") | 1000 / 10572 |
14 | | 04'40" (+00'22") | 1000 / 11572 |
15 | | 04'50" (+00'32") | 1000 / 12572 |
16 | | 04'41" (+00'23") | 1000 / 13572 |
17 | | 04'45" (+00'27") | 1000 / 14572 |
18 | | 04'49" (+00'31") | 1000 / 15572 |
19 | | 04'43" (+00'25") | 1000 / 16572 |
20 | | 04'42" (+00'24") | 1000 / 17572 |
21 | | 04'43" (+00'25") | 1000 / 18572 |
22 | | 04'35" (+00'17") | 1000 / 19572 |
23 | | 04'39" (+00'21") | 1000 / 20572 |
24 | | 04'42" (+00'24") | 1000 / 21572 |
25 | | 04'33" (+00'15") | 1000 / 22572 |
26 | | 04'28" (+00'10") | 1000 / 23572 |
27 | | 04'36" (+00'18") | 1000 / 24572 |
28 | | 04'31" (+00'13") | 334 / 24906 |
預計週日 LSD 30K
part 1.
0-10 K 自己跑,天涼了跑感很好. 隨興跑到 430 就定. 5&10 K 喝口水
10-25 K 跑友芳君加入 改為450 一起跑.
補給:15 K 香蕉 ,20 K 可樂1罐, 25 K 喝口水
今日跑感很順. 主要練習穿神鞋跑長程,跑姿依然要 HOLD 住.
心率區間 | 心跳數 | 心率等級 |
1:E有氧耐力區 | 110~134 | 65~79% |
2:M馬拉松配速區 | 134~151 | 79~89% |
3:T乳酸耐力區 | 151~156 | 89~92% |
4:A無氧耐力區 | 156~165 | 92~97.5% |
5:I最大耗氧區 | 165~170 | 97.5~100% |
最大心率為170 點此去設定最大心率 |
10月累積里程 :
436.00 km NIKE Nike ZoomX Vaporfly NEXT% 累積 :
1204.0 km里程 (km) | 配速 (/km) | 時間 (累計時間) |
1 | 04'35" | 00:04'35" |
2 | 04'26" | 00:09'01" |
3 | 04'24" | 00:13'25" |
4 | 04'22" | 00:17'47" |
5 | 04'21" | 00:22'08" |
6 | 05'52" | 00:28'00" |
7 | 04'29" | 00:32'29" |
8 | 04'32" | 00:37'01" |
9 | 04'27" | 00:41'28" |
10 | 04'24" | 00:45'52" |
11 | 06'28" | 00:52'20" |
12 | 04'44" | 00:57'04" |
13 | 04'46" | 01:01'50" |
14 | 04'43" | 01:06'33" |
15 | 04'41" | 01:11'14" |
16 | 06'22" | 01:17'36" |
17 | 04'35" | 01:22'11" |
18 | 04'45" | 01:26'56" |
19 | 04'42" | 01:31'38" |
20 | 04'37" | 01:36'15" |
21 | 06'42" | 01:42'57" |
22 | 04'40" | 01:47'37" |
23 | 04'34" | 01:52'11" |
24 | 04'26" | 01:56'37" |
24.9 | 04'38" | 02:00'49" |